The bicycle

Suggestions include:

• Make sure your bicycle is appropriate for your height and needs. Ask staff at bike shops for help when choosing a new bicycle.


• Have your bicycle professionally serviced once every year.


• Regularly check your bike yourself, perhaps once a week, to make sure it is in good repair. Check the tyres, bearings, gears, nuts and bolts, and lubricate the chain and cables. If you're not sure how to do this, consult with staff at bicycle stores or bicycle repair shops.


• Adjust your saddle for your leg length. Your knee should be only slightly bent when your foot is on the pedal with your leg fully extended. You risk knee strain if your knees are too bent.


• Your handlebars should be positioned about five centimetres lower than your saddle height.


• Narrow seats may be uncomfortable, particularly for women. Opt for a wider saddle or a gel-filled saddle. You could also pad the seat with a sheepskin cover or similar.