Easy fixes for a safe and comfortable bike ride

Cycling is a great form of exercise, but it should always be comfortable and safe. Follow the below tips to ensure all your rides are enjoyable.

Set up your bike for ultimate comfort

If you suffer from sore arms or a sore back while or after riding your bike, you may need to adjust the position of your saddle.

• If your body rocks from side to side as you ride, or your legs and back ache after an outing, your saddle may be too high or too low. Sit on the saddle with the right crank all the way down. Place your heel on the pedal; you'll need to lean against somebody to maintain balance. Your leg should be slightly bent at the knee. If it's not, dismount, loosen the seat-post clamp, and raise or lower the seat post as required. Repeat until you achieve the correct position.
• If your arms ache after riding, you may need to change the position of the saddle in relation to the handlebars. Move the pedal cranks into a horizontal position and sit on the saddle with your feet on the pedals. Your forward knee should be just in front of the pedal axle. If it's not, loosen the saddle clamp and slide the saddle forwards or backwards along its mounting rails. Repeat until you can achieve the correct position.

Make your own padding

Over time, the padding on the inside of your helmet can become compressed through pressure against your head. For the best comfort and fit, you should buy replacement pads from the helmet manufacturer, but in the meantime, you can keep on the road with a temporary DIY fix.

• Trim a length of foam, such as a window-seal strip, to the same length as the padding in your helmet.
• Stick a piece of Velcro (use the softer of the two opposing sides) to the foam using double-sided tape, then attach it to the Velcro (which will be the rougher, hooked side) already in the helmet.

Helmet safety

Choose a helmet that has been certified by a national safety agency, and adjust it according to the manufacturer's instructions.

Always replace your bike helmet after a crash. Helmets are made from expanded polystyrene foam that deforms on impact to absorb the blow. Your helmet will therefore only protect you fully for one collision.