Are you experiencing pain in the front of your knee, or do you feel like your pedalling is underpowered? Your seat might be too low, causing you to under-extend during your pedal stroke.

This is a common beginner mistake, because most people feel more comfortable and confident if their feet can reach the ground. But having the wrong saddle height could put you at risk for injury.

   To fix: bump up your saddle. At the right seat height, your knee should be slightly bent at the bottom of your pedal stroke, without rocking your pelvis. Measure the distance between the bottom bracket and the top of the seat. This is your seat height. It should be very close to your inseam (in centimetres) multiplied by 0.883.

   If you need help, roll down to your local bike shop. The staff should be happy to set you up with the best saddle height for you. Then, get comfortable lifting yourself off the saddle and straddling the top tube, so your feet can touch the ground as you come to a stop. It helps to lean the handlebars towards the foot you want to put down.

In fact, how your bike fits you is one of the most important aspects of riding. If the fit is painful, you’re not going to spend much time in the saddle, no matter how excited you are to ride that new bike.

   To get the right fit, two elements are key: seat height and reach. As we’ve said, your seat height should be high enough to give you a very slight bend in your knee when your foot is at the bottom of the pedal stroke. Proper reach means your arms and torso make a 45-degree angle over the bike. Too long, and your back will be sore reaching for the handlebar; too short, and your knees will be too close to your arms.

   When you’re shopping for a bike, take it for a test ride to make sure its frame size is right for you. Then, get a full professional bike fit at your local bike shop to dial in the perfect seat height, reach, and more.

You don’t need fancy clothes, clipless cycling shoes (which, despite the name, actually clip into the pedals), or a top-of-the-line bike to become a cyclist.

You don’t have to be a pro wrench to take care of the basics. Routine maintenance – lubing your chain, for instance – will not only save you a bundle at the bike shop; it will also prolong the life of your bike and its components.

   Keeping the recommended amount of air in your tyres (take a look at each to find the psi range) makes your rides a lot easier too, and prolongs the life of your tyres.

   Check out these other easy bike repairs and maintenance tasks your bike mechanic wishes you’d do:

One of the biggest sources of injury is trying to take on too much mileage before you’re ready. Build up slowly, ease in, and give your body time to adjust to longer distances.

   Similarly, if you’re on a training ride, don’t start too fast and risk burnout and fatigue in the second half. Warm up during the first third of the ride, then settle into a rhythm for the second, and give it everything you’ve got for the final third.

One minute you’re out there on the trail, cruising along with the perfect tailwind and having the time of your life; then the unmistakable sound of air hissing out of your tyre shatters your peaceful reverie, and the party’s over.

   If your flat tyre back-up plan is to phone a friend, take a few minutes to check out this guide to changing a tube  

Gears are your best friends on a climb, and your greatest source of speed on a long, rolling stretch of road. But it does take a little practice to get the hang of when and how to shift into your most efficient gear. Here’s a basic guide to using all your gears:

Group rides have their own protocol and etiquette for a reason – it’s easy to cause a crash if your riding isn’t predictable. If it’s your first time riding with a new group, hang out in the back, observe, and ask for help if you need it. No question is a dumb question when your own safety and the safety of the group is at stake.

   Of course, if the Cycle Tour is why you’re here, you’re about to learn the joy of coursing down the road at amazing speeds for free!

If you’re only riding for an hour, you must always carry water, but you don’t really need to eat on the bike. If you’re planning to ride for two hours or more, bring a snack along and start eating 45 minutes to an hour into your ride. Continue to eat small amounts every 15 to 20 minutes or so.

   Forgetting to refuel can put your body into a deficit and cause you to bonk – or go into a hypoglycaemic state. Tiredness, irritability, dizziness, nausea, confusion; not a strong way to finish a ride.

So – there are two actual winners on the day: the first man across the line, and the first woman. Sprinting for 13 856th position makes you look just a little silly, and is dangerous to you and everyone else. Don’t be that guy…