Cycling

How to do it

1. 1 Set the saddle so your knee is slightly bent at the bottom of each pedal stroke.
2. 2 Start in an easy gear and pedal at a comfortable pace for 5 minutes.
3. 3 Ride at a steady effort, keeping your back long and your grip relaxed.
4. 4 Ease off for the last few minutes, then log your distance and time.

Tips

• Always wear a helmet.
• Keep a steady pedalling rhythm rather than pushing very heavy gears.
• Follow traffic rules and use lights when it's dark.