Safe Cycling Tips

1. Do not ride on pavements unless there are signs permitting this.
2. Give lorries space and hold back -- a lorry might be turning at any corner. Never cut inside
3. Carry a good lock -- Try to lock the frame and wheels to an immovable object, preferably a bike stand
4. Cycle in different conditions -- a dry summer's day is perfect for cycling. As you discover how convenient cycling can be for everyday trips, you may find yourself cycling in different conditions.
5. Cycling at night is just as practical and brings all the same benefits as cycling by day. However there are some simple but important steps to ensure that you are both safe and within the law. Use lights at night
6. Dress for visibility by wearing bright, reflective clothing when cycling at night. A reflective jacket or waistcoat that slips over your coat will help to define your shape in the dark. Reflective patches, badges, tape and stickers can be applied anywhere on the bike or rider, and are recommended to maximise your visibility
7. Be alert at night -- it is easier to spot approaching cars because of their headlights but remember that you may be dazzled by lights on full beam
8. Ensure your bike is safe and check that your brakes, tyres, lights and steering are working properly
9. Ensure your bike is properly adjusted -- wrongly positioned saddles and handlebars are uncomfortable and inefficient.
10. Consider wearing a cycle helmet that meets current safety standards
11. Plan a route that suits your abilities if you have not ridden recently. You could also ride with someone who’s used to riding on the road to increase your confidence.

Source: Royal Kingston - Cycling

Surviving a Thunderstorm

A PREPAREDNESS GUIDE for severe weather is published by the U.S. National Oceanic and Atmospheric Administration/National Weather Service. The following is our adaptation of that guide to specifically address cyclist concerns. National Weather Service has reviewed and approved this adaptation.

In general . . .

• Cyclists on the road are most at risk from thunderstorms if they are under or near tall trees, are on or near hilltops, or are themselves high points on flat terrain (such as crossing an open field).
• Lightning often strikes outside of heavy rain and may occur as far as 10 miles away from any rainfall.
• Rubber-soled shoes and rubber tires provide NO protection from lightning.
• If you can hear thunder, you are close enough to the storm to be struck by lightning. Look for safe shelter immediately!
• When skies darken, look AND listen for increasing wind, flashes of lightning, sound of thunder
• Lightning remains a danger even when a thunderstorm is dissipating or has passed by.

When thunderstorms approach . . .

• If you are on a hill with exposure to the sky, try to head downhill, seeking out an overhanging bluff or a valley or ravine where you can lower your exposure.
• Move to a sturdy building or shelter if there is one within reach (such as an underpass, a large barn, a store or railroad station). Do not take shelter in small sheds or under isolated trees.
• However, get to higher ground if flash flooding is possible where you are (such as by a creek bed).

If caught outdoors and no shelter is nearby . . .

• Find a low spot away from trees, fences, and poles. Make sure the place you pick is not subject to flooding.
• If you are in the woods, take shelter under the shorter trees. (Lightning is more likely to strike the tallest trees.)
• If you feel your skin tingle or your hair stand on end, dismount fast, get away from your bike, and squat low to the ground on the balls of your feet. Place your hands on your knees with your head between them. Make yourself the smallest target possible, and minimize your contact with the ground.

Source : League of American Bicyclist. Photo courtesy of www.mark-ju.net.

The Danger of Being Right-Handed

Okay - quick. When you reach down for your water bottle to take a drink when riding, what hand do you use?

If you're like 90% of the population, you probably use your right hand. That is fine, except for the fact that your left hand is one that is then controlling the bike. And that means if you have to hit the brakes fast and hard in a quick emergency stop, you're going to be mashing down on your front brake only and can easily throw yourself right over the handlebars of the bike.

So, try to get in the habit of using your left hand when reaching for your water bottle, or fiddling with the zipper on your jacket, or whatever you might be doing when you're on your bike.

Just another bit of safety advice for you. It's a noble public service, I know, so please, no applause.

Source: About.com: Bicycling- David Fiedler

23 Tips for the Best Cycling

About 90 million American adults ride a bike at least once a year, nearly 30 million cycle regularly for recreation, and a few million even commute by bicycle, according to a recent article in American Demographics. Those numbers may rise in the next few years, thanks to federal legislation that encourages local communities to build cycling into their transit plans. That's good not only for the environment, but also for the nation's health, since cycling is one of the best forms of exercise around. It gives the heart and circulatory system a workout; it puts little stress on joints (except perhaps the knees); it can burn 400 to 700 calories per hour; and if you own a bike, cycling is free and can be done just about anywhere.

Here are some steps you can take to improve cycling performance, safety, comfort, and enjoyment:

Use your head

1. Absolutely crucial: always wear a helmet. Of the nation's 800 annual cycling deaths, head injuries account for about 60%. If all cyclists wore helmets, perhaps half of these deaths and injuries—especially in children—could be avoided. Choose a bright color, and make sure the helmet fits properly. It should sit horizontally on your head and shouldn't move about.

Do the right thing

2. Brake right. To exert optimal pressure, brake with your hands at the ends of the levers. For a quick stop, as you press the brakes firmly, slide your buttocks to the very back of the saddle. This will keep the rear of the bike down so that you don't flip over the handlebars.

3. On a long downhill, don't stay on your brakes. That may overheat the tire's rim and could cause a blowout. It's safest to "feather brake"—that is, tap the brakes, applying intermittent pressure. This is wise in wet weather, too.

4. Don't pedal in high gear for long periods. This can increase the pressure on your knees and lead to overuse injuries such as biker's knee. Shift to lower gears and faster revolutions to get more exercise with less stress on your knees. The best cadence for most cyclists is 60 to 80 revolutions per minute (rpm), though racers pedal in the range of 80 to 100 rpm.

5. Going uphill, shift gears to maintain normal cadence. On a long hill, conserve energy by staying in your seat.

6. When cycling at night or when visibility is poor, wear brightly colored, reflective clothing, and use your headlight. In fact, wearing bright colors is a good idea at any hour. Also consider a rear strobe-type light (attached to the bike or your belt) to enhance visibility at night.

Easy rider

7. Make sure your bike fits. Handlebars, saddle, wheels, gears, and brakes can all be adjusted to match your size and riding ability, but the frame has to fit from the start. To find the right frame size, straddle the bike and stand flatfooted: on a road bike, there should be one to two inches of clearance between your groin and the top tube. On a mountain bike, the clearance should be two to three inches or even more.

8. Position the saddle right to protect your knees. At the bottom of the stroke, your knee should be only slightly bent. If your knee is bent too much, the seat is too low, and you will lose stroking power and strain your knees. If the knee locks when extended, or if you have to reach for the pedal, the seat is too high, which can also stress the knee. The saddle should be level.

9. Position the handlebars correctly—one inch lower than the top of the seat. Drop handlebars (preferable because they allow you to change your riding position) should be about as wide as your shoulders or slightly narrower. Some cyclists who suffer from neck or back discomfort may prefer upright handlebars.

10. To avoid saddle soreness, get the right seat. The hard narrow seats on racing bikes can be particularly uncomfortable for women, who tend to have widely spaced "sit bones." Special anatomically designed saddles—wider and more cushioned at the back—are easy to install. Gel-filled saddles or pads or sheepskin pads can ease the pressure and friction.

11. Change your hand and body position frequently. That will change the angle of your back, neck, and arms, so that different muscles are stressed and pressure is put on different nerves.

12. Don't ride in the racing "drop" position (with your hands on the curved part of the handlebars) for a long time. This may cramp your hands, shoulders, and neck.

13. Unless you're an experienced cyclist, don't use those special aerodynamic handlebars—shaped like an upside-down "V"—which let you lean forward on your forearms and thus reduce wind drag and increase your speed. These increase the risk of injury.

14. After a long uphill, don't coast downhill without pedaling. As you climb up the hill, lactic acid builds up in your muscles and can contribute to muscle soreness. By pedaling lightly but constantly while coasting downhill (even if there's little resistance) you can help remove the lactic acid.

15. Keep your arms relaxed and don't lock your elbows. This technique helps you absorb bumps from the road better.

16. Wear the right shorts if you cycle a lot. Sleek cycling shorts have less fabric to wrinkle or bunch up, so there's less chance of skin irritation. For extra protection, choose cycling shorts with special lining or padding to wick away perspiration and no seams at the crotch.

17. Don't wear headphones. They can block out the street sounds you need to hear in order to ride defensively. Cycling with headphones is a misdemeanor in some areas.

Good road sense

18. Ride with traffic, obey all signs, and give right of way to cars.

19. Use hand signals to alert drivers to your intentions.

20. Try to make eye contact with drivers as you pull into an intersection or make a turn, so they know your intentions and you know that they've seen you.

21. Don't ride side by side with another cyclist.

22. Watch out for storm drains, cattle guards, and rail-road tracks. They're all slippery when wet. And if you don't cross them at a right angle, your front tire may get caught.

23. When cycling in heavy traffic, on a narrow road, or on winding downhill roads, ride in the lane with the cars, not to the side, where you're not as visible and may get pushed off to the side. Of course, if a car wants to pass, move out of the way.

Source: Foundations of Wellness, wellnessletter.com

Safety Cycling Tips for Group Riding

Here is some tips on cycling etiquette, or rules of the road, which should to be followed for safety. Here are the key ideas:

Teamwork - Give a helping hand, watch for problems (loose straps, loose equipment), and help each other to be safe and enjoy the ride.

Be Predictable - Group riding requires even more attention to predictability than riding alone. Other riders expect you to ride straight, at a constant speed, unless you indicate differently.

Communicate - Use hand and verbal signals to communicate with members of the group and with other traffic.

Hand Signals - Hand signals for turning and stopping are as follows: Left are straight out to signal a left turn. Left arm out and down with you palm to the rear to signal slowing or stopping. And, for a right turn, put your right arm straight out (in areas where this is legal) or put your left arm out and bent up.

Verbal Warnings - Along with hand signals, verbally warn cyclists behind you of your changes in direction or speed. The lead rider should call out "left turn," "right turn," "slowing," stopping," etc. Announce a turn well in advance of the intersection, so that members of the group have time to position themselves properly.

Announce Hazards - When riding in a tight group, most of the cyclists do not have a good view of the road surface ahead, so it is important to announce holes, gravel, grates, and other hazards. Indicate road hazards by pointing down to the left or right, and by shouting "hole," "bump," etc., where required for safety. Everyone in a group should be made aware of hazards. However, not everyone needs to announce them.

Change Positions Correctly - Generally, slow traffic stays right, so you should try to pass others on their left. Say "on your left" to warn the cyclist ahead that you are passing. If you need to pass someone on the right, say "on your right" clearly since this is an unusual maneuver.

Watch For Traffic Coming From The Rear - Even when you are occupying the proper lane position, it often helps to know when a car is coming. Since those in front cannot see traffic approaching from the rear, it is the responsibility of the riders in back to inform the others by saying "car back." Around curves, on narrow roads, or when riding double, it is also helpful to warn of traffic approaching from the front with "car up."

Watch Out At Intersections - When approaching intersections requiring vehicles to yield or stop the lead rider will say "slowing" or "stopping" to alert those behind to the change in speed. Each cyclist is responsible for verifying that the way is clear before enter the intersection.

Leave A Gap for Cars - When riding up hills or on narrow roads where you are impeding faster traffic, leave a gap for cars between every three or four bicycles. This way motorists can take advantage of shorter passing intervals and eventually move piecemeal around the entire group.

Move Off the Road When You Stop - Whether you are stopping because of mechanical problems or to regroup with you companions, move well off the road so you don't interfere with traffic. It is usually best for the lead rider to pull forward in the stopping area and for other riders to pull in behind the rider in front of them. When you start up again, each cyclist should look for, and yield to, traffic.

Ride One Or Two Across - Ride single file or double file as appropriate to the roadway and traffic conditions and where allowed by law. Even where riding double is legal, courtesy dictates that you single up when cars are trying to pass you if the lane is wide enough for them to safely do so.

Wait At Turns - If the group becomes at all separated, even by a few dozen meters, someone should wait at the turn until the next rider arrives at the intersection, and so on until all riders have made the turn.

Two At The End - For safety and as a courtesy, if the group spreads out, the last two people should adjust their speed to ride as a pair. If either should need assistance they will have a helping hand.

Source: International Bicycle Fund

How To Be Safe On Group Rides

Probably the most important rule of group riding is good communication. Ideally, the leader will explain the ride in advance pointing out any safety considerations such as rough roads, high-traffic areas, easily missed turns, etc.

Speak Up If no one seems in charge, you should speak up and ask, because sometimes there is no formal leader and the assumption is made that everyone knows what's going on simply because they've come out for the ride. This is sure to cause problems. If you don't know, ask, and keep asking until you find someone who can tell you what's going on. There are always a few people who know and are willing to help and it can make a big difference in how much you enjoy the ride and how safe it is.

Pay Attention
Once the ride is underway, you can learn a lot about a group by watching the other riders. Try to find and avoid those who wobble and speed up and slow down. These are signs of poor handling skills and possible fatigue that can cause a wreck. Instead, try to ride with the people who hold a steady pace and a straight line because they're less likely to do unpredictable things that can cause mishaps.

Don't Overlap Wheels
When cycling in a group, always pay attention to where your front wheel is in relation to the person in front's rear wheel. Keep your front wheel behind his rear wheel, not overlapping it. Why? Because, if he suddenly veers to avoid a hole or rock, his rear wheel will knock your front, which will send you flying.

Use Care When Looking Back
Another extremely dangerous maneuver is turning around to look back like you might do if a friend was on the ride and you were trying to figure out where she was. There's only one safe way to look back and it requires a willing helper. To do it, ask the person next to you if you can rest your hand on their shoulder while you look back. They'll say yes and you can then hold on and look back. Having your hand on a shoulder prevents you from swerving as you look back and it keeps your bike going at the same speed as the other bikes preventing slowing that could cause problems. Practice this tactic with a single riding partner before trying it in a group.

Proper Etiquette
Finally, there's the challenge of expectorating in the peloton (a bike racing term for what the group is called). Everyone has to do it, so don't hold off. But, do it carefully so you don't soak your ride partners and get banned from the next ride. Always spit with the wind and away from riders. If this means steering to one side of the road first, go for it (but only when you're sure it's safe to move over).

Source: Bicycle Planet: Cycling Tips- Safety Biking

Safety Tips For Adults

Bicycling Advice for Beginners

For those of you who are new to riding you may have some questions about getting started. You may want to know about the ins and outs of training, how to ride your new bike, or even getting started after a long sabbatical. Here is some advice from those of us who have been around the block a few times.

1. "My best advice is to wear a helmet, watch traffic and have fun."
2. "Learn to drink water when you ride. It's a skill worth building."
3. "Invest in a decent pair of biking shorts or tights with a seamless chamois. My first ride was 14 miles in regular athletic clothing over cotton underwear (ouch). My next ride was the same distance in proper shorts right next to the skin- what a difference! Well worth the money."
4. "Don't spend too much time watching the racing team in your area.
5. Ride for fun and fitness!"
6. "Be alert when riding. Cars and pedestrians are everywhere!"
7. "Be patient! Resist the temptation to ride a zillion miles right away! You'll only make yourself sore and possibly turn yourself off as far as biking is concerned."
8. "Ride a bike that fits you. Nothing hurts more than pulling yourself off of a bike made for a man (or woman), someone taller, etc. Your bike should fit you. They can check that at a bike club meeting or your local bike store."
9. "Start slow gradually increasing average speed and distance as your fitness improves."
10. "When you fall - get back up, lick your wounds and ride again."
11. "Most of all, HAVE FUN!"

Source: About Bicycling Website

Riding Your Bike in the Rain

With autumn not only do we see the falling leaves, but we tend to see the falling rain. The combination of the rain and the leaves can make cycling very dangerous. However, there are some things that you can do to prevent injury and make your ride safer.

Visibility

• Wear bright yellow or orange to make yourself more visible
• Consider reflectors or lights for your bicycle
• Wear a visor or cap under your helmet to shield your eyes from rain and dirt

Technique

Braking in the rain or anytime your rims are wet, remember that the first few revolutions will only dry the rims and pads. Allow yourself more stopping distance. Once the rims and pads are dry you may find yourself suddenly stopping, be ready to loosen your grip. Skidding can result if you are not careful.

Hazards of the Road

• Avoid painted line or steel surfaces
• At the beginning of a rain the dirt and oil may be more treacherous
• Keeping your tires slightly under inflated increases contact with the road

Equipment

Fenders maybe a good investment, especially if you commute. They are fairly effective at keeping the rain and dirt off of you and your bike. Keeping your bicycle in good form, by waxing the frame and keeping the drivetrain well lubricated you can help prevent some of the wear and tear of the weather. Also, servicing your bike immediately upon completion of a ride will help.

Just wipe the bike down with a towel and lubricate the chain. Some prefer using a water dispersing spray on houses, cables, gear and pivots of the brakes.

For serious riders investing in rain gear may also be an option for personal cleanliness.

Now go get on your bike!

Source: About: Bicycling Website