The bike is one of the most efficient devices ever invented. It can take human energy and transport it around the world, over the Alps and in countries like China it is not unusual to see furniture being shifted on simple bikes.

Any reasonably healthy person can cycle quite surprising distances, what we want to do is make the whole thing as enjoyable as possible. When the bug bites you will find an accessory that increases you life expectancy, saves money, helps the environment and it’s a lot of fun!

To help you make the most of your charity ride experience we have selected our top tips for easy and comfortable cycling.

CTC’s top tips

1.       Get a bike that fits you

A bike is a super efficient conversion of human energy in to forward motion. But it only works well if your muscles work well, and some time spent setting up your bike can work wonders. If you are not sure what to do phone your local CTC group who will recommend a suitable shop, or invite you along to get set up on one of their rides. If you are buying a new bike CTC has information on types of bikes.

Saddle position is most important. The saddle should be horizontal, and not tipped. The old rule taught children to put both feet on the ground from the saddle, but this leaves the saddle a bit low for adults. Ask someone to hold you up on the bike and rotate the cranks in to vertical position. In the shoes you use for cycling place your heel on the lower pedal. You should not have to tilt your hips to reach, or you are too high, but if your knee is still bent the saddle is to low. Perfect is when the leg can still be flexed a touch with the heel on the pedal. If the bike seems a bit far from the ground now then you may just want to tilt it slightly when putting your foot down. From the saddle you now lean forward to the handlebars. Here you are seeking a comfortable position where weight is not on the hands, but they body leans for additional support. Back and shoulder aches are actually as common in novice cyclists as leg aches, so you may find yourself experimenting for a while. Racer style bikes have the handlebars below the saddle, while if you prefer a more upright stance flat handlebars can be about level with the saddle. You do not need to go any higher, or your body acts as a sail holding you back, but you may want to play around with height, and as you get more experienced lower the bars to get a more streamlined position.

2. Pedal – don’t push

When experienced cyclists and new users mix the most obvious difference to an outside observer is usually pedalling speed. The comfortable mile-eating rhythm that enables even unfit riders to cover long distances comes through practise, but the most notable feature is higher pedalling rates in lower gears. Over-gearing is like subjecting yourself to a weight training session that goes on for hours, and your stiff legs after the ride will confirm it.

Practise pedalling slightly faster than feels comfortable normally, and as you get used to it up the tempo again. When you ride with a CTC group try to pedal at the same rate as others by selecting different gears. A range of 85-100 pedal revolutions per minute is normal for a smooth cyclist.

That just leaves the hills, where we all push and pant a bit, and it is worth working hard to get to the top for that well earned rest.

3.       Reduce drag

If you have a mountain bike, ask your local shop to replace the knobbly tyres with road tyres. On all bikes keep the tyres pumped to the manufacturers’ recommended pressure. This will make the ride more comfortable, reduce puncture risk and most importantly, make the ride easier. (Don’t forget a pump, tyre levers and a spare inner tube)

4.       Cycling shorts

Cycle clothing looks great, and can make riding more comfortable. For a range of gear from helmets to shoes see the CTC shop pages or ask them for a recommendation.

But if you ask any cyclist what they would buy first they will tell you to concentrate on those parts of the body that contact the bike for maximum comfort. And most important of all, the tender parts in contact with the bike seat. Cycling shorts are designed as a one piece garment with an absorbent liner that is worn without underwear. A couple of pairs mean you can keep them spotlessly clean, and there are different designs for men and women.

After shorts the other priority will be shoes. Training shoes are designed to flex when running, cycling shoes are stiff, to transfer energy to the pedals.

5.       Set yourself up to carry things properly.

Its nice to be able to carry refreshments, a waterproof, camera or a bike pump on your ride, and often parents will want to carry things for children.

There are some definite “don’ts” when cycling.

Carrying anything on the handlebars except in a proper bar bag is highly dangerous.

Rucksacks and other bags on the back seem like a good idea, but they can soon chafe and especially in hot weather get very uncomfortable.

The cheap, convenient and safe place for most items on a bike is behind you. The voluminous rear pockets of cycling tops carry smaller items and snacks out of the way but where they can be reached while riding. A rear rack can be used to strap things to, and there are a wide range of bags to suit all wallets that can be mounted on them. The rack also acts as a mud stop, and can reduce that wet bum feeling if you have no mudguards.

6.       Regular riding.

By far the most important thing before your ride is to be comfortable with the bike you are using and have it well set up.

Do not just go out for one long ride the week before. Mix cycling in to your weekly pattern in the weeks leading up to the event so that you are comfortable with riding and you do not have the stress of possible bike problems on the day.

The easiest way by far to get in regular cycling is to combine it with your daily journeys. There are major health benefits in just 20 minutes light exercise every day, and the journey to work is the obvious choice for most people. CTC has advice leaflets on cycling to work, and on helping employers to be more cycle friendly.

You shouldn’t have to wear special clothes and though you don’t need a special kind of bike it helps if your bike is designed for low maintenance and to keep your clothes clean. Most people live less than 5 miles from their work and that’s no problem, but if you have further to go a sporty bike and clothes may save more time than it takes to shower and change. Or you can mix modes: use a train or bus for most of the distance and have a bike parked both ends or take a folding bike with you. Some people literally park and ride.

For most people cycling to work is quicker than congested roads, healthier and cheaper. The summer months leading up to your charity ride are the ideal time to give it a try.

7.       Ride with other people

There is nothing like riding with others to make cycling more fun. Go out with family & friends, or to make it easier go on a group ride where someone else picks the route and can offer you advice and company.

CTC local groups are set up to cater for less experienced riders wanting to get a first taste of cycling with other people. Most of them offer rides similar in length to a charity ride, and if not they will lead you on an escorted ride with lots of coffee and cake stops. You can always rely on cyclists to know the best stops, members sometimes ask if CTC stands for “Café to Café”.

It is also useful to have ridden with others before you ride a group events such charity rides.

One of the rules is that no-one gets left behind, so if you are not comfortable at any time someone will help you find your way home.

8. Reduce the stress and be prepared

Cycling isn’t as dangerous as it is portrayed but if you want to feel protected then here are a couple of steps you can take. If you haven’t been on a bike for a while and are a little nervous then go on an adult cycle safely training course – details can be found on this site. If you want to prepare for every eventuality then taking out insurance is probably one of the best investments that a cyclist can make. CTC offers free £5m third party insurance cover to its UK members and runs Cyclecover which offers cycling specific insurance products to cover every eventuality. Cycle Rescue – which provides cyclists with a similar level of assurance to motorists but for £2.50 a month. If you are unable to complete a journey as a result of an accident, theft, vandalism or irreparable breakdown (punctures not included) of your cycle you’ll be taken with your bike to a nearby railway station, local bike repairer, alternative accommodation or your home, if it’s nearer.

9. Join an organisation for more advice and tips

CTC membership gives access to a wealth of information and advice, ranging from information on cycle training courses for adults, route sheets and guides for rides across the UK as well as access to high quality technical advice. CTC holds details to hundreds of on and offroad routes mountain bike centres, accommodation and café’s that specialise in providing services to cyclists. All of the above would cost an incredible amount to purchase commercially and CTC gives its members who pay from £11 a year absolutely free and provides much of its information on access and transportation of bikes using public transport to non members. CTC is a non for profit organisation who relies on raising membership income to fund the work on providing services and campaigning for cyclists.