Take it easy when you're riding

ALWAYS try to start off riding into a head wind so that as you get more tired you at least have a back wind to come home with.

The first and last 10 minutes of your ride should be real easy on low gear to warm up and warm down your muscles gradually and to avoid any damage

For those of you who are not sure about your seat height follow these instructions: a) Sit on the bike holding yourself against a wall or similar

b) Place your heel on the pedal

c) Freewheel backwards until the pedal is at the extreme bottom of the stroke

d) Your leg should be stretched straight without swaying over on the seat and the heel still on the top of the pedal

e) When you commence riding with your foot (not heel) on the pedal there will be a slight bend in your leg which is ideal.

If you are having trouble with your rear end getting sore on the saddle follow these steps:

a) Ensure your saddle is of a good quality and suits your body shape. Cycle Sport NZ has a professional Saddle Fit system.

b)Buy a pair of cycling shorts with a good padded chamois (do not wear undergarments as that is what the chamois is for otherwise you can get chafing)

c) If you have chafing, get Nature's Kiss Chafe Ease from Cycle Sport NZ, or if really serious get a tube of Pimafucort from your doctor.

As your rides have got longer you could do with having Enervit fluid and energy replacement drink in your bottle. To gain maximum performance ensure your tyres are well inflated. High pressure type tyres with tubes (the ones normally on standard bikes) should be at approx 100psi.

Do not keep looking around when riding, keep your eyes and mind only on the road ahead as each time you look around your bike will sway out and so not only slow you down but prove hazardous for others following or passing

Investing in a pair of cycling shoes would be worthwhile at this stage. They have very stiff soles to transmit power and prevent the soles of your feet from getting sore. Also they will have cleats on the bottom which allows you to pull on your pedals, a distinct advantage when riding uphill.

Ensure you have good padded handle bar tape on your handle bars to avoid getting sore wrists and arms through vibration.

When riding in a group do your share of pace work at the front, do approx five minutes in a head wind and 15 minutes in a back wind, but when racing it is approx 200m and 500m.

Time to check your brakes. Ensure they are well adjusted and that the brake rubbers clamp down on the wheel rim - not the tyre. Ensure you are keeping you fluid intake up on the bigger rides, a small drink every 15 minutes is about right. Also take some food like bananas, Enervit energy bars, fruit cake and peeled apples wrapped in foil.

If you are getting a sore lower back just lift your handle bar stem up a little and tip the nose of your seat up slightly. Ensure your chain and derailleur jockey wheels are kept clean and well lubricated (but not too much oil) to prevent friction.

Try to ride with a bunch of riders on a Sunday, you will find it a lot easier, select a group that is riding at a comfortable pace for you.