Being an avid cyclist since college, I am happy to see more parents and children out in the neighborhoods riding their bikes in response to the restrictions that Covid-19 has imposed upon our lives. More and more bikes are being sold. In fact, the supply chain was unable to keep up with the demand, since many families didn’t own bikes.
If you are new to cycling, whether for family enjoyment or working out, here’s a few tips that you may find helpful to keep you safe and comfortable:
- Always wear a bike helmet that properly fits. This is the ultimate form of protection to avoid cracking your coconut. In many cities, children are required to wear a bike helmet by law. Adults should be setting an example by also wearing a helmet. Now, a helmet will only protect your head if it is properly sized and fitted. Make sure the helmet size is appropriate by ensuring the helmet has a snug fit. You may have to tailor the fit with the assortment of padding provided with most helmets. Adjust the straps such that the helmet covers the forehead and the chin strap is tight (at most, you should only be able to fit one finger between your chin and the strap). The helmet should be firmly in place with no movement.
- Don’t look where you don’t want to go! Keep your eyes focused where you want to steer the bike. Be aware of your environment. If you see an obstacle, focus on the path you will take and not the obstacle. This decreases your chance of hitting the hazard. This advice is especially important if you are trail riding.
- Ensure you have the proper seat positioning. I can’t tell you the percentage of people that don’t have their seat adjusted correctly. I just want to yell out from my car window to “raise your seat”. Seat positioning is important for several reasons. It is probably the most important determinant for comfort, efficiency of pedaling, and avoidance of injury. The height should be at a level where you have a 15 degree angle at your knee when the pedal is extended to it’s most downward position in your pedal stroke, (keep the arm of the pedal in line with the seatpost to reach the maximize length that your leg will travel). Once your have the proper height, fore-aft positioning can be achieved by positioning the pedals horizontally. Create a plum-bob by attaching a weight (a nut or taping a quarter) to the end of a string, which should be at least the length from your knee to you toe. Put your foot on the front-facing horizontal pedal with the ball of your foot in line with the shaft of the pedal. Hold the non-weighted end of the string on the outer side of your knee, on the boney part. Adjust the seat fore-aft position such that the vertical plumb-bob lines up with the ball of your foot. The tilt of the saddle should be level to a slight “nose-up”. This will put more pressure on your sit bones and prevents discomfort.
- Invest in the appropriate equipment. Proper bike fit is crucial. A bike shop can assist in selecting the appropriate frame size for your body and the type of bike (and price!), depending on your intended usage of the bike. If you’re going to ride for more than a few miles, I recommend cycling shorts that have a padded “chamois”. My experience is the more expensive the shorts, the better the ride. A cycle computer helps monitor your progress. Distance, speed, average speed, ride time, max speed, and preferably cadence are measured. Bike gloves will help prevent numbness in your hands and protect you in the event of a spill. If you get really serious, bike shoes and step-in pedals are essential for optimal performance.
- Ride in a bike lane, in the direction of traffic; it’s safer and it’s the law. A rear-view mirror mounted to your handlebars or sunglasses will let you see what’s coming up from the rear and decrease nervousness. Obey traffic rules and use hand signals to indicate your intent. Left turn – left arm straight out; right turn – left arm at a right angle with hand up; braking – left arm down with fingers extended.
- When riding with others, ride in single file. Keep a safe braking distance between your front tire and the back tire of the rider in front of you. If you are riding in a paceline, whatever you do, don’t cross the wheel in front of you; it’s a sure fire way to kiss the pavement.
- Spin. Believe it or not, the most efficient way to propel your bicycle is to ride in a gear whereby your legs spin at least 80 revolutions per minute (your cadence). This can be easily measured with a cycle computer with a cadence feature. Alternatively, count the number of times one knee comes up in a minute, this is your cadence. Pushing a “big gear”, (the bigger the gear, the harder to pedal), at a lower cadence is less efficient and effective than spinning in a lower gear. You will be able to go farther, faster.
- Hydrate. Carry a water bottle filled with cold water or a sports drink if you are riding for a long time. Sip frequently, before you feel the thirst.
- Join a group ride. Group rides offer camaraderie with folks of the same interest. Typically, a group, or club ride will have groups arranged by the average speed of the ride and the distance traveled. You can also learn about technique, equipment and training regimens that will help you improve your riding.
- Enjoy the ride and the memories of the freedom you felt on your very first bike ride!
I hope that you find these tips are helpful and will lead to many happy years of cycling fun.
Stay Happy and Healthy!