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Biking Part Two: Tips for Bike Equipment and Road Safety

July 26, 2018

In our Biking Part One blog, we learned about benefits of biking and how to get involved in the local bike scene. In this blog, our resident biker, Mieke, provides bike safety and equipment tips made so easy and unforgettable that it’s just like riding a bike!

Make sure you stay tuned until the end of the blog for a *free, downloadable e-book demonstrating the correct hand signals for bikers!

Here are 8 tips on bike equipment and road safety.

New to biking? Get a hybrid bike.

"Having the proper equipment is key. A common joke amongst bikers is that you end up with a garage full of bikes for every kind of biking. You cannot go for a mountain bike ride on a road bike or vice versa. If you are just starting out, I highly recommend a hybrid bike. That way you can use it to commute, ride the local bike paths on the weekend and easily explore one of the many rails to trails in PA." A hybrid bike is a cross between a road bike and a mountain bike. It is a great bike to start with because you are virtually unlimited on places you can ride it.

Proper Fit of Your Bike.

"Even though biking is low impact, proper fit of your bike is very important to avoid repetitive strain injuries and ensure safe riding. The best way to get properly fitted is to go to your local bike shop and work with them to find the right fit for you." In the bike blog part 1, we discussed how low impact sports, like biking, are a gentle way to get back into exercising. However, without a proper fit to your bike, it can lead to injury. But how do you take the guesswork out of this? Your local bike shop is there to help! There are experienced riders and experts there to help get you onto the road, enjoying your bike in no time.

If you are buying your bike or your child’s bike online and/or at a store that doesn’t have specialists, then there are some basic things to know.

  1. Bike Frame Fit: This is the fit in which you stand over the top bar in the frame (not straddling the seat!). You want some room between your crotch and the top bar. You shouldn’t be sitting on the bar or up on your tippy toes to avoid the bar! Most stores, especially online, will have a fit guide based on bike height. If they do not have a guide to follow, then the important measurement you'll need is the inseam. The inseam is the measurement in inches taken from the crotch to the floor when wearing bike shoes. You will want to subtract 1-2 inches from the inseam measurement for the right height for an "adult" bike. A kid's bike? Subtract 2 to 4 inches for the correct height.
  2. Bike Seat Height: If the knees have a slight bend to them when at the bottom of the pedaling circle, then you’re at the right height. If the knees are going up into the chest area, then you need to raise the seat. If the knees are completely straightened out at any time when pedaling, then the bike seat is too high.

Take It Easy.

"Take it easy: avoid going too hard or long until you build up your stamina… Choose your route carefully: start with easy, relatively flat bike loop or rails to trails." Rails to Trails are more flat and gentle. However, just because they are flat, it doesn’t mean you should bike for a solid hour your first time out. Be kind to yourself. There is no due date for this like for work projects. You should start by biking between 10-20 minutes at a pace in which you can talk full sentences without being out of breath. You can slowly increase the duration of your ride about 10% every one to two weeks. For example, if you bike 20 minutes, then increase it by 2 minutes. This allows your heart, lungs, and muscles to slowly adjust without getting so sore that you’re dreading your next ride. This is, in my opinion, the number one reason that many people do not stick to a new exercise program. So take it easy. Before you know it, in a few weeks, you’ll be biking 40 minutes and feeling great while doing it!

Wear a helmet.

Anyone under the age of 12 must wear a helmet by Pennsylvania law no matter if they are the one pedaling or a passenger. While it is optional by law for those who are older, Mieke and I recommend always wearing a helmet. There is no such thing as a simple or small head injury. Concussions are frightening at the best of times. With our careers, we see the struggles a person goes through with a head injury. It impacts all parts of their lives so if you can prevent a head injury, do it! Be safe and wear a helmet. Always.

Wear protective shoes.

Wearing closed toed shoes, like sneakers, will help prevent injury to your feet. There are also special bike shoes called cleats that many hardcore riders wear. Tennis shoes are perfectly fine for both children and adults, but if you are looking to really get into the sport, then go ahead and buy some cleats and the footgear that goes with them. They will protect your feet and aid in correct positioning to avoid injury while putting the hours in on the road.

Follow Bike Rules and Road Laws.

Educate yourself on the different kinds of biking and the road laws if this is what you are planning to do. Here is a link to the PA bike manual. We have a wonderful bike group in Centre County, called CentreBike. Their website has a lot information on bike rules and safety. And don’t forget to download the *free e-book on correct hand signals at the end of this blog!

Stay Hydrated.

When you're thirsty, you're already dehydrated. Keep that water or sports drink flowing, especially when it is hot out! Bike stores will have many good water bottles or hydration packs for riding your bike. These are an invaluable purchase!

The last tip… Have fun!

This is very important. Don't expect to be perfect the first time out when biking, and the first few times out on the bike might be challenging. As Mieke says, "Starting new things can be intimidating, but I promise that once you get over the initial hump, you will be so happy you made the leap."

Please go to our blog for further reading and check out our website to learn more about Atlas Therapy.

*If you have not been exercising for a long time, please see you doctor before starting a new exercise regime. Both Mieke and I highly recommend this so you can enjoy yourself without worry while biking!

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Posted in Exercise on Jul 26, 2018