Cycling

How to do it

1. Set the saddle so the knee has a slight bend at the bottom of the pedal stroke, and the bars so you can lean forward without rounding the back.
2. Ride with the ball of the foot over the pedal axle and the knees tracking over the feet.
3. Pedal in smooth circles rather than stamping down on each stroke.
4. Choose a gear that keeps the cadence steady rather than grinding.
5. Keep the upper body relaxed with a light grip on the bars and the shoulders down.
6. Ride for the chosen time or distance.

Common mistakes

• A saddle set too low. A knee that bends sharply at the bottom takes the whole load; the leg should be almost straight there.
• Grinding a heavy gear. A slow, forced stroke loads the knees; drop a gear and keep the legs turning.
• Locking the elbows. Soft elbows absorb the road; straight arms send every bump into the shoulders.
• Rocking the hips on each stroke. If the hips sway, the saddle is too high and the leg is reaching.

Muscles worked

Primary

• Quads

Secondary

• Calves
• Glutes
• Hamstrings