Your knee position is equally important. You should bend your knees at right angles to be able to ride in the correct riding posture. Often the correct riding posture makes your body streamlined and more aerodynamic. It also reduces the strain on the legs.

The best way to arrive at the correct knee position is the traditional way. You should place your bike on the trainer and sit square on the saddle. After this, place your heels on the pedals and pedal backwards. Now, adjust the height of your saddle. The right height is when your knees straighten with minimal hip movement. It may take you some time to arrive at this position, but it is time well spent.

While selecting a bike you should make sure that the handle bar is not very wide. Have it fixed in such a way that the distance between the top of the saddle and the handle bar is not more than four knuckles.

The positioning of arms is equally important. You should always place your hands over the brake lever hood. It is a neutral position and can help you apply the brakes comfortably. Also, the hands should not be angled in any position while you are holding the brake lever hood. A straight position works the best.

Many riders believe that the best way to ride is to get custom built bikes. They are not wrong. But to be able to take full advantage of these bikes you need to adjust your body position with careful guidance. You should place more weight on the back wheel rather than the front wheel. This will maximize bike control and increase the pedaling rate.

You also need to make necessary improvements in the riding position depending on how your body reacts to natural processes like aging and the loss of flexibility over a period of time. This too will reduce the strain on your body, and make riding a more pleasant experience.

In the late 1800s, a tubular steel frame replaced the wooden or cast iron frame. Although the steel bicycles were very strong they were also difficult to handle because of their weight. Even today steel is the preferred material though new age materials like aluminum, titanium and carbon fiber are also being used to make high-end and specialized bicycles.

It is important to consider the properties of the material before using it to design a bike. The properties that are given importance are the yield strength, ultimate strength and elasticity of the material. The alloy that has the three properties in the right ratio is the ideal metal to design bicycles.

It has been found that steel has higher ultimate strength making it less dangerous for the rider in case of a crash. Steel is also the more cost effective, well known and researched material available, and ha been used to make a great variety of tubes and frames. Today, thin tubes are being made to decrease the weight considerably.

Aluminum is very popular for designing because of its low weight. A major drawback of using this metal is the high probability of bending. This is because of its very high yield strength. That is why large diameter tubing is used to lower the chances of bending.

Titanium is the material of choice. It has a natural sheen attached to it and requires very little maintenance. But it is very expensive, and bicycles made of titanium can only be bought by the rich. It has a great strength-to-weight ratio, and regains its shape even after a collision.

Another material is carbon fiber, also called a boat builder's material. With carbon you can literally change the direction of fiber according to the load bearing areas. The carbon fiber is extremely expensive, and makes it out of reach for all but a few wealthy or the fanatic racers.

The most popular frame design is the diamond or double triangle, which has changed very little since the invention of the safety bicycle in the 1880s. Some frame builders are experimenting with new variations of this classic design. For example, some carbon fiber frames are now made with oval tubing making the bicycle more aerodynamic. Also, new full-suspension bikes have altered the diamond design to allow for mounting a shock absorber on the seat stem.

The frames of track bicycles are designed according to use. The frames that are used for sprinting are very rigid whereas those that are used for general racing and longer events are aerodynamic. Several kinds of materials are used in making the frame. These include steel, aluminum, carbon fiber and titanium. Among these, carbon fiber is the choice of most professional racers while steel frames are preferred by the non-track riders.

Most track frames have common features like a high bottom bracket for corner clearance and a steeper seat tube to create an aerodynamic position for the rider. The track bike also boasts of a steeper head tube that aids in steering and a lower fork rake for stable steering at high speeds.

The choice of gear ratio is very important since the track cyclists are unable to change gears during the course of a race. Basically, a gear ratio is selected to strike a balance between quicker acceleration required for a 'jump' start and high top-end speed. A lower gear ratio allows quicker acceleration for a 'jump' start in a race, which is crucially important for establishing a lead over the opponents.

A high gear ratio, on the other hand, is used if a cyclist is trailing somebody in the decisive stages of a race. It helps in maintaining a constant high speed throughout the race. Ideally, for racing, the gear ratio is selected to have a quicker acceleration for a jump-start and to achieve higher top-end speed.

For single speed and fixed gear bicycle the two common width chains available are of 1/8 of an inch and 3/32 of an inch. Most track bicycles including BMX bicycles and roadsters use the wider and heavier 1/8-inch chain. Some track riders prefer the 3/32-inch chain for their bikes since they are lighter. For best results, the chain ring, the sprocket and chain should all be of the same width.

Similarly, you must never ride without a helmet. Also, the helmet must be of superior material that provides both protection and comfort. There is no point in compromising on quality because a low-grade helmet will not save you from head injuries. It may even create problems for your neck if it does not fit well. So, make sure that you go for the best helmet available. Ideally, the helmet should have proper vents to prevent extra-heating during hot weather conditions.

You must also carry a hydration pack, especially if you undertake long-distance cycling. It gives you the extra ease of drinking water, something which is not possible with a water bottle. A water bottle is inconvenient because you have to drink with your head lifted, a pose which makes you lose sight of the track ahead. This results in loss of control and speed. Because of these botherations cyclists often avoid drinking water and end up getting dehydrated. The hydration pack has space for keys, cell phone, energy bar and rain jacket, which is an added advantage. However, you should still keep an extra water bottle for emergency.

You also need goggles for protecting the eyes from the glare of the sun as well as from dust. The recommended color of glasses is orange or yellow. These colors brighten the track, increase visibility and lighten the dark and shady patches. They are also good for low lights during evenings or when the sky is overcast.

Another useful biking aid are half-finger gloves. These gloves keep the fingers free but the palms are protected with padding. They do not develop rashes, and you can cycle for longer hours.

Finally, don't forget the bike itself. If you have decided to take to cycling for health reasons, invest in an expensive bicycle. Look for one that is lightweight and has good suspension. You will find that cycling is much more fun when you have the basic gear in place.

1. Building cycling strength: Physical exercises like jogging, walking or skating alone are not enough for the cyclist. They do build muscular strength but the cyclist also needs strong calf and thigh muscles. For this, the cyclist needs to cycle on rough terrains, especially mountain trails. The cyclist also needs to pedal long distances to help his body adapt to strain. A good policy is to ride a comfortable distance everyday, taking care to increase this distance gradually.

2. Improving handling skills: Efficient cycling needs proper handling of the cycle and quick responses. A cyclist must know how to ride in a straight line, look back while riding, mounting or dismounting. He must also know how to stop suddenly at traffic lights, avoid obstacles like stones, holes, ditches. Similarly, he must know how to swerve or take sharp turns without falling. The best way to learn these skills is to practice them in empty parking lots, deserted lanes or cycling tracks.

3. Rules for safety: The best way to ensure safety is to obey traffic laws, be alert, wear light colored clothes for visibility, take the less traveled route and keep the bike, especially the brakes, in good condition. Use of helmets, bells, and night-lights, riding on bike paths, keeping to the lane increase the security of both the pedestrians and the cyclist.

4. Keeping alert: It pays to be alert and vigilant, and ready to swerve or brake when encountering an unexpected obstacle.

5. Taking the less traveled road: Cycling on the less traveled road not only makes the ride enjoyable but also less strenuous. There is less traffic, and the cyclist can speed up if the weather is good or if he is in a hurry. This is not possible on high density traffic routes, where there is always a danger of collision.

6. Keeping the bike in good repair: A cyclist must always take good care of the bike. He must ensure that the brakes are properly adjusted, the wheel alignment is right, the handlebars are securely fastened and seat is comfortable and at the right height.

You should also ensure that the sorts don't cut deeply into your body or affect your breathing. Another point to check is their fit. If they are too tight they will rub against your skin, and cause constant irritation. This may even lead to the development of sores.

Do not compromise on quality of the cycling shorts. A branded cycling short though costly tends to last longer and is more comfortable to wear. Cheap shorts usually are not that well cut and the fabric is of sub standard quality.

The best shorts are those that use a greater number of pieces. They are more durable and confirm to your body better. Also, go for those shorts which have been manufactured by flat seam stitching. They reduce the discomfort and the tendency of abrasions.

Today, synthetic crotch liners are in vogue. Earlier they were made using real chamois leather. A large one piece, smooth, absorbent and moderately padded liner is very comfortable. You realize the comfort only when you wear them. Avoid thick padding as they can crumple or chafe. Do not use gel inserts. They are extremely problematic as they block moisture transfer and cause dampness and irritation.

Tanning is a huge problem. It is for this reason the short shorts fondly remembered as the Belgian Shorts were replaced by ankle length shorts. Most of them have a high back and a low neck. The low neck gives space to the rider to lean forward comfortably and breathe easily while riding.

The elastic waistband works well as it expands or contracts according to the size of the rider's waist. It can be supplemented with a drawstring also. The leg grippers should be of suitable width and carefully stitched. Rubber-like materials are best for designing well fitting grippers.

All cycling shorts are manufactured using spandex. Spandex is a stretchable fabric that is easily worn and can be made in all sizes. However, it needs to be maintained carefully.

You must refrain from wringing your cycling shorts dry. This can cause the seams and the stitching to open especially if it is not a well known brand.

The tires take the maximum load and pressure, and need to be inflated as per the manufacturer's specifications. Besides air pressure, tires need to be inspected for any signs of ripping or wear and tear. The wheels too need regular tuning and adjustment, and should be checked for dents and twists that may happen on account of collision with hard objects or falls. The best way to check a wheel is to turn it fast and watch. The wheel should spin without shaking from side to side. If it does, make sure to tighten it. The spokes similarly must be tight and fixed firmly to the rims. The spokes transmit pressure and, when damaged, must be replaced immediately.

The handlebar is like the steering wheel of a car, and a key component in maneuvering the bicycle. It needs to be adjusted to produce best results. The first adjustment is the height. It should neither be too high nor too low, but must be so placed that you can hold it comfortably. It should be properly aligned with the front wheel, for swerves or smooth changes in direction. Equally important is the front fork. It stabilizes the handlebar and should be securely fastened to the handlebar post. The pedals should be checked to see that that they are tightly secured.

The brakes are most important for a cyclist's safety and must be checked regularly. To check the brakes, squeeze them and roll the bike ahead. If the brakes are working, the brake pad will stay squarely on the rim without touching the tire and the wheels will not roll. If the brake levers, when pressed, touch the handlebar, it means the brake cables are loose. Tighten them or change them if they are frayed.

The chain needs to be lubricated for swift and smooth movement. It should also be cleaned regularly with a de-greaser to remove the dirt that accumulates on the grease. You must remember to put fresh grease once the old grease has been removed. This will stop the chain from jumping the teeth or getting stuck.

You don't need any hi-tech tools to keep your cycle in prime riding condition. All that you need is the time and the desire to keep it fit.

However, for the helmet to be useful it must fit properly. An ill-fitting helmet may provide some protection but not sufficient protection. Ideally, there should be no space between the head and the helmet padding. Loose helmets are prone to jerks, and can crash into your skull when you hit the road.

Good bicycle helmets are made of foam polystyrene, a material that contains a high number of tiny air pockets. When these pockets are crushed they absorb the force, protecting the cyclist's head from the impact.

Another advantage of polystyrene is its flexibility. It is a strong material but can be molded into any shape. This makes it possible to make helmets that converge well over the head. The air pockets make these helmets warm during summers but nowadays helmets with more air vents are available. These keep the heads cool. However, reduction of air pockets leads to reduction in the amount of energy absorbed and the helmet becomes less protective. One therefore has to balance safety against comfort.

The utility of helmet is also lost when the rider is careless. Loosely strapped helmets or helmets placed carelessly on the head are likely to result in serious injuries during an accident. Similarly, cheap helmets may look good but they may not offer the required protection in case of an accident. .

Helmets are needed not only for cycling but also for other sports like horse riding and motorbike races. The injuries in these cases are far more severe because the rider is moving at a much higher speed. A rider falling from a height of two feet is likely to sustain less severe injuries as compared to a rider falling from a height of 8 feet. In either case the danger is there. That is why parents and teachers must insist that their children wear protective helmets while cycling.

Statistics show that the highest number of road deaths are caused by head injuries because the cyclists were not wearing protective helmets. There is little consolation for those who escape death; many of them end up with crippling injuries.

If you don't want to be one of them, then you must learn to wear a helmet – even when you are going down to school. A helmet is not an appendage; it is your best protector.

The first component you need to choose is the top tube. A person with a long torso needs a cycle with a long top tube. He can also get a longer handlebar stem but in that case he will have to sit with his weight over the front wheel. This will affect the handling of the bike, and is not advisable. A frame that has a longer top tube is better for you.

For women long top tubes are uncomfortable because they have to stretch too far. To compensate for it, many women turn the stem backwards or get a long seat post and a high-rising mountain bike stem.

The standard bicycle height is 47 cm on the smaller side and 63 cm on the higher side. Some manufacturers make 40 cm bikes for women but they use standard tubing that makes the ride uncomfortable. You will have to decide which height suits you most.

Besides the frame, the handlebar must have the correct width and depth and the crank arms should be of the right length. A "good feel" is the main thing — that is the bike should neither be too stiff nor too supple but responsive and comfortable. The 73 degree angle given to the seat tube and head tube gives stability during long distance touring or long races.

Similarly, components such as seat post, bottom bracket, the headset and the hubs should be according to your requirements. You should also prefer a lightweight frame, as it makes the bike easier to handle.

Now since you are getting a bike as per your fancy you can use your aesthetic sense to make it look really attractive and trendy. The personal touch is the best part of a bike built to specifications.

It sounds great to have a bike of your dream but it can be expensive because special components and their fitting costs extra. Secondly, assembling takes time and you cannot buy the bicycle off the shelf. Then, specifications are difficult to ascertain. Only an experienced cyclist knows what he wants.

The disadvantage is that you cannot coast on such a bicycle. You can either drive it by turning the pedals or slow it down by putting pressure on the pedals. You cannot allow the pedals to spin on their own because they may cause injury to your calf muscles or ankles.

It is interesting to note that you can ride this bike in the reverse direction also, because the pedals turn in the same direction as the wheels. However, no one rides like this other than stuntmen.

You can modify the bike and make it a two-gear bike by attaching an extra hub on the other side. However this calls for more effort from the rider as he has to get down and adjust the rear wheel to shift to the other gear.

The fixed-gear bicycles are used especially for track cycling, and for showing different cycling maneuvers. They are very light, require little maintenance and are especially popular among those who like simple designs.

Many companies sell frames designed specifically to be used as a fixed-gear bike. Cyclists too prefer to convert free-wheel bicycles to fixed-gear bicycle. However, you need considerable practice to ride the bike. Beginners invariably have problems handling fixed-gear bicycles.

In recent years brakeless fixed-gear riding has acquired a cult status in a few parts of the world because of the rider's perception of "Zen" like experience of riding in a state of cruise where brakes are not needed. A maneuver sometimes known as a skip stop is possible when a rider locks the rear wheel and skids to slow down or completely stop the bicycle.

However, you must note that riding brakeless can jeopardize your life. It is important to ensure that you have at least one brake to be better prepared in case you have to ride across steep hills or slippery roads. Some riders use two brakes for better control and for insurance in case the brake cable breaks or brakes fail to work.

Fixed gear is the standard term used in the US whilst fixed wheel is commonly used in the UK. Whereas fixed-gear means only one gear ratio, fixed wheel means that the gear (sprocket) is attached to the hub without a free wheel.