THE BEST CYCLING TIPS FOR RIDERS OF ALL LEVELS

WE PICKED THE COLLECTIVE BRAINS OF OUR RIDERS, STAFF, READERS AND RACERS, FOR THEIR BEST BIKE-RIDING TIPS.

- MOLLY HURFORD

LET'S FACE IT: riding a bike isn't rocket science. There's a reason people say of something, "It's just like riding a bike!" In other words, it's easy - anyone can do it! Of course, while anyone can ride a bike, not everyone can do it well. For this reason, we've collected the best cycling tips from the most skilled and knowledgeable coaches, trainers and cyclists in the world - to help you advance from beginner to expert, on roads, gravel and mountains.

BEST CYCLING TIPS FOR POSTURE

No. 01 To avoid muscle soreness and fatigue, don't hunch your shoulders. Tilt your head every few minutes to stave off tight neck muscles. Better yet: stop to admire the scenery.

No. 02 By sliding forward or back just a few centimetres on the saddle, you spread the workload between front and rear muscles. This is useful on a long climb. Moving forward accentuates the quadriceps, while moving back emphasises the hamstrings and glutes. Don't forget to take occasional breaks to stand for a few pedal strokes.

No. 03 Don't move your upper body too much. Let your back serve as a fulcrum, with your bike swaying from side to side beneath it.

No. 04 Always ride with your elbows slightly bent and your arms and shoulders relaxed. Muscle tension creates fatigue, so consciously relax your arms, shoulders and neck. This also allows your arms to absorb shock instead of transmitting it to your body.

No. 05 Keep your shoulders behind the front wheel axle. Too much weight forward makes the bike hard to handle, and could cause the rear wheel to skip up into the air.

No. 06 Pull on the bar with a rowing motion to counter the power of your legs. This helps transfer your energy to the pedals rather than into wasted movement.