The saddle should be high enough that your heel reaches the pedal with your leg straight. Instead, use one of the pedals as step when you get on and off. Ask another rider to show you how. Try out minor adjustments in saddle height and other dimensions of their bicycle. They can make a big improvement in efficiency and comfort.
Many people think it is good exercise to put their bike in high gear and push hard.
You'll go faster and feel better if you shift down and pedal lightly. Save the hard pushing for quick acceleration or short, steep climbs. Toeclips and straps, or one of the new locking shoe-pedal systems, help with pedaling efficiency too. Equipment Make sure your bike is ready to go. If you have any questions about your bicycle, most bicycle clubs have many members who are fine mechanics and will be glad to help you.