Bicycling for Fitness and Fun

Home 1 2 3 4

SAFETY EQUIPMENT

Helmets

More and more states have laws requiring riders 18 and under to wear helmets, although adults can still do as they please. I believe in wearing my helmet so I can survive a potential accident. I would recommend that you do the same because the consequences for not wearing a helmet – death, severe head injury, or paralysis – are too great!

It’s important that you purchase a helmet designed specifically for bicycling to shield your head from the types of falls or head injuries associated with riding. The helmet should pass the standards of the American National Standards Institute (ANSI) or the Snell Memorial Foundation, or you should check with local authorities to determine what the standards are.

Helmets come in different shapes, sizes, and models to accommodate a variety of head shapes. Make sure you try on different models and shapes to find the one best for you.

The helmet should fit snugly and comfortably over your forehead and sit a couple of inches above the eyebrows when you adjust the strap. Remember your helmet is less effective when you fall if it’s tilted and worn to the back of your head. Usually, a new helmet comes with a few pads for you to insert to improve snugness or you can remove pre-inserted pads to decrease pressure against your head.

If you’re planning on racing, you might want to purchase the more expensive helmet because it’s lighter in weight and has better ventilation and aerodynamic design. On the other hand, if you intend to be a typical recreational cyclist, helmets ranging in price from inexpensive to moderate are acceptable.

Many helmets break on impact to dissipate the contact force between your skull and the ground or a vehicle. On the other hand, a crash may actually crush some of the foam, even though you may not be able to see the damage. Helmets work so well that you need to examine them for marks or dents to find out if your head did take a hit during a crash.

Most manufacturers will replace the more expensive priced helmets free of charge if they’re cracked. If this isn’t the case for your damaged helmet, I suggest you dispose of it immediately, and don’t attempt to use it again because it won’t protect you if you’re involved in another fall or crash. I repeat, you should always carefully examine dropped helmets.

Gloves

Cycling gloves with cut-off fingers and padding for the palms help you grip the handlebars better on hot, sweaty days. They work as shock absorbers by lessening the stress and pounding on your hands, wrists, and forearms. They also protect your hands during falls on concrete, gravel, grass, and other areas. Due to arthritic hands and my age, I simply would not ride without gloves.

Eyewear

A good pair of "large field of vision" shades or goggles will protect your eyes from wind-induced tears which can dangerously obscure your vision. These also give protection from the sun, road glare, insects, foliage, and grit. I’m sure you probably thought bikers were wearing eye gear to be cool? Well, now you know … eyewear serves a very important purpose for bikers. Make sure you buy yourself a pair and wear them!

SKILLS

Practice

The only way you’ll develop good bicycling skills is to ride your bike as much as possible. You should also learn and use hand signals while riding. These let vehicle drivers know what your intentions are – if you plan to make a left or right turn or if you plan to slow down or stop. Riding your bike regularly will help you know how to handle it efficiently and how to prevent or recover from unpredictable situations.

Instructions from Others

Most community colleges, bike shops, and public safety departments such as fire and police stations offer bicycling and safety classes to the public, free of charge or for a minimum cost. If you’re a new rider, you should consider signing up for a bicycling repair, handling, and safety class. I assure you the time investment for this training is short, fun, well worth the sacrifice, and may save your life by teaching you emergency survival skills. The other great things about these classes are that they enable you to meet others and find regular riding partners.

CYCLIST’S SURVIVAL KITS

As Girl Scouts, our motto was "always be prepared!" Even today, that motto is still a part of my life, and I apply it to activities – such as biking, camping, hiking, or driving – that take me away from home. I hope you, too, will make this motto a part of your life because you can never be too careful. Therefore, it’s important that you remember whenever you take your bike out for a ride to pack a "bare essentials" survival kit appropriate for the length of the trip.

Short Trips

For a day ride:

• Water (bottles or camel back)

• Identification (Driver’s license or photo I.D., medical card, money or major credit card, and name and telephone number of an emergency contact)

• Basic tool kit

• Basic first aid kit

• Suntan lotion

• Sun glasses

• Lip balm

• Hip pouch or fanny pack

• Map

• Compass

• Pocket knife

• Whistle on cord

• Food (if longer than an hour)

• Waterproof jacket

• Bandanna

• Tire pump

• Bike lock

Longer Trips

For a multi-day ride, you should pack most items above, plus the following:

• Two pairs of cycling shorts

• Two or three shirts

• Non-cycling shorts and pants

• Fleece pullover, sweat shirt, or wool sweater

• Two or three pairs of socks

• Non-cycling shoes

• Sunscreen

• Insect repellent

• Toiletries

• Rain gear

• Water filter-straw

• Foil blanket

• Bike saddlebags

Camping Trips

If you plan to camp, pack all items above, plus the following:

• Folding solid-fuel stove

• Sleeping bag (lightweight)

• Lightweight tent and ground tarp (Tent that attaches to your bike)

• Cooking pots and utensils that convert to eating ware

• Toilet paper

• Flashlight or headlamp

• Small portable radio

• Extra batteries

• Waterproof matches

• Chamois or wash cloth and towel

• Insulated head cap

Basic Tool Kit for the Road

I believe the tools listed below are a must, and I never leave home without ensuring that these items are in my bicycle bag, on my bike frame, or on my body. In the last eight years, I’ve had two flat tires, and I was very glad I had the inner tube and tools to make the repairs on the spot. Other times, I’ve come up on bikers who were shouldering their bikes back to their vehicles or campsite because they didn’t have the tools, inner tube, or patch kit to make the repair. I’ve even used my pump to pump up tires for other cyclists. Please remember to pack and carry your own gear!

Your tool kit should contain the following:

• Small flathead screwdriver

• Set of hex or Allen wrenches

• Tire irons

• Tube-patch kit

• Extra inner tube

• Pump (small enough to fit on the frame of your bike)

• Spoke wrench

• Pocket knife

• A few replacement nuts and bolts

• Compass (on cord and around your neck)

• Map of area (trail and surrounding area)

• Brake cable

• Wire cutter (small)

• Chain tool

• Spoke key

• Whistle (on cord and around your neck)

BIKING WITH AND FOR OTHERS

Bicycling Clubs

Bicycling clubs are as popular as running, walking, motorcycling, jogging, swimming, and tennis clubs and are easily located in most areas. These clubs connect people with similar interests, plan and schedule activities, and help participants either perfect or develop skills for the sport. They also provide an opportunity to make friends and to travel in a group to enjoy the sport. If a sport or social club doesn’t exist in your location, you can easily start one or you might want to find a safe place to bike alone. I bet you’ll see another bike rider who would welcome an invitation or opportunity to ride with you if you ask.

Charities

Bicycling can also be a fundraising event to enhance public awareness of the tremendous suffering in the world due to cancer, HIV, AIDS, MS, diabetes, homelessness, mental illness, or other problems. Biking fundraisers help to secure funds to meet the financial needs of patients, families, research programs, and charitable services.

As a humanitarian, I regularly dedicate my physical abilities to raise funds to meet the needs of people affected by illnesses. In June 2002, I participated in the Washington DC AIDS Bike Ride, and rode from Norfolk, Virginia, to Washington, DC, (330 miles in 4 days). It was the most awesome journey that I’ve had the pleasure of being a part of in a very long time.

You can support similar fundraising events while you work on developing your biking skills. These events are well organized and the food is magnificent. Once on the riding route, if you can’t ride the mileage planned for that day, a car or bus will take you to the next location. You’ll meet a lot of people biking for the first time just like you, and you’ll be well cared for by dedicated members of various crews and medical staff during the entire event. If you decide to participate in one of these rides, the effort is well worth the sacrifice and sore muscles. I promise – you’ll never be the same!

CONCLUSION

I’m confident your involvement in cycling will enable you to meet people like yourself who are health conscious and driven by the desire to remain so. You’ll find the excitement of cyclists for their sport is infectious, and you’ll be impressed by their well-defined quadriceps, gluteus, and biceps!

Cycling on a regular basis will enhance your confidence, improve your health, define the structure of your body, and make you glad you decided to change your lifestyle too. I close by encouraging you to do this for yourself. Good luck!