Riding tactics

Suggestions include:

• Altering your riding position from time to time reduces the risk of muscle overuse, stiffness and soreness.


• Pedalling in high gear for a long time will stress your knee joints. Switch to lower gears whenever you can.


• Maintain the same cycling rhythm when going uphill by changing gears.


• Once you've crested the hill, avoid the temptation to coast down the other side. Pedal a little bit to reduce the risk of lactic acid build-up in your leg muscles.


• Avoid using your brakes continuously when riding down a long hill, because you may overheat your brakes and consequently your tyres. Hot tyres are more likely to burst. Instead, apply the brakes gently and intermittently.


• Ride defensively. Don't assume that car drivers have seen you. Make eye contact with car drivers when negotiating turns or intersections.