Athlete Iwan Thomas at London Bridge to warn commuters of Olympic disruption

Former Olympian Iwan Thomas has teamed up with Transport for London and London 2012's Get Ahead of the Games campaign to encourage commuters to plan ahead to avoid the overcrowding expected during the games.

"My warm-up exercises are designed to motivate commuters to seek alternative forms of transport, such as walking or cycling, to avoid hotspots," says Iwan Thomas.

"Millions of extra people will be arriving in London over the next few weeks and everyone in London during the games should be able to enjoy what will be an amazing summer.

"By planning journeys to avoid peak times and hotspot stations, commuters will ensure that they can still travel around London and enjoy the once in a lifetime experience of living and working in a host city."

On Tuesday 10 July Network Rail will stage a rehearsal of the special queuing arrangements to be implemented at London Bridge during the Olympics.