The bike podcast: Mark Cavendish, the Hungry Cyclist and spanner magic

If having to mend a puncture makes you two days late for work, stay with us for tips from former head mechanic of Team GB, Pete "Spike" Taylor – a man who can mend a bike while leaning out of a moving car. He has been running some workshops around the country for riders of all abilities. Geoff Bird throws a spanner in the works for us.

We talk to the fastest man on two wheels, Mark Cavendish. His debut on the sprinting scene in 2007 produced a stunning 11 wins, and on the track he has been both World and Commonwealth Games Champion. Not to mention his 15 stage wins at the Tour de France. So what kind of rider is he when he's not doing 128 kilometres an hour?

Plus, Lucy Greenwell had a date with the Hungry Cyclist, otherwise known as author and gourmand Tom Keville-Davies. Cycle superhighway CS7 in London is the route. Find out how the tandem – and their stomachs – survived a four-meal bike ride taking in British, Potuguese, Columbian and Mauritian food.