OK we have looked a fair bit at the bicycle but what about we humble riders? How many school kids do you see with their bike seats low and peddling with bent knees? Well they are pretty resilient and get away with it probably, but this puts a lot of strain on the knees. So let us put our seats up so that there is only a slight bend in our legs with our feet at the bottom position of the pedals.
In fact, more skilled riders have special shoes that clip into the pedals(as against the earlier strap - on from a former era) You see they get more total force this way - push down on the pedal and pull up.
Personally I don't use them but I'm an old buzzard. I often am amused at seeing guys moving to and fro on the one spot so they don't have to unhook their foot.
As far as clothing goes, you do need a waterproof/breathable top preferably hi-vis. Good helmet of course but I can't come at wearing the tight hose pants; it's just not me - shorts for this old bloke. Well a bloke's got to be comfortable in public - you know what I mean!
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