Keep a high cadence: In general, you should try to keep your cadence between 80 and 100 pedal revolutions per minute (rpm) and maintain a smooth stroke throughout. The optimal cadence range varies from cyclist to cyclist, however, so take the time to determine your ideal speed.
Avoid pedaling in high gear for too long: Slogging through a high gear for extended periods of time can place strain on your knees and ultimately wear out your muscles. By pedaling faster at a lower gear, you ramp up your aerobic workout while preserving your muscle strength.
Ride a bike that fits: If a bike is too big or too small for you, you will have a tough time finding and keeping a proper cadence. A properly sized bike will also reduce strain on your body during the ride.