Cycling is one of the best forms of exercise – and also an enjoyable one. So whether you're a keen cyclist or a casual pedaller, you can improve your performance and fitness levels.

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Take these safety and comfort tips to heart: brake correctly by placing your hands at the ends of the levers; on a long downhill, don't stay on your brakes (this may overheat the tire rims), rather tap the brakes intermittently; don't pedal in high gear for long spells – this can heighten the pressure on your knees and lead to injury; position the handles correctly – 1,5 cm lower than the top of the seat; change your hand and body positions frequently; keep your arms loose and don't lock your elbows.

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