Cycling is a great way to stay healthy and fit. Not only does it help you maintain a healthy weight, but it also provides a cardiovascular workout that can help reduce your risk of heart disease. Cycling is also a great way to get around town and can save you money on gas and car maintenance costs.
However, cycling can also be dangerous if you’re not careful. To stay safe while cycling, it’s important to follow some basic safety and health tips.
Here are some important tips that will help keep you safe while cycling.
Choose The Right Bike
Not all bikes are created equal. When choosing a bike, it’s important to consider the type of riding you’ll be doing most often. If you’re primarily going to be riding on pavement, a road bike or hybrid bike with smooth tires is a good choice. However, if you’ll be riding on rougher terrain, such as off-road trails, a mountain bike with knobby tires is a better option.
In addition to the type of bike, you’ll also want to make sure that the bike is the right size for you. A bike that’s too big or too small can be difficult to control and may cause you to lose balance and fall. When sitting on the saddle, you should be able to comfortably reach the ground with your feet.
How Long And Far Should You Ride?
There’s no single answer to this question as it depends on your level of fitness and the amount of time you have available. However, in general, it’s best to start slowly and gradually increase the length and intensity of your rides over time. If you’re just starting, aim to ride for 30 minutes to an hour at a moderate pace. As you become more fit, you can start riding for longer periods and at a faster pace.
However, cycling for longer distances and periods may cause chafing and saddle sores which can be painful and lead to infections. Your best bet is to find the best chamois cream that will help you stay comfortable during long rides. This cream will help reduce friction and prevent saddle sores.
Additionally, it’s important to take breaks and drink plenty of fluids to stay hydrated. Make sure to eat a healthy snack or meal before you set out so that you have enough energy to complete your ride.
Also, be mindful when riding a bike during your period. Although it can help you with period craps, cycling during menstrual cycle can make you feel tired much quicker. Therefore, avoid choosing long distances for a ride during those days and always stay aware about the upcoming period using a period calculator.
Dress For The Weather And Your Environment
It’s important to dress appropriately for the weather and your riding environment. If you’ll be riding in hot weather, wear loose-fitting, light-colored clothing that will help you stay cool and protect your skin from the sun’s harmful UV rays. In cooler weather, dress in layers so that you can easily remove clothing if you start to feel too warm.
If you’ll be riding in an urban environment, it’s a good idea to wear brightly colored clothing so that you’re more visible to motorists. And if you’ll be riding in the dark, make sure to wear reflective gear so that you can be seen by drivers.
You can also buy special cycling clothing that’s designed to be comfortable and provide a good range of motion. However, this type of clothing can be expensive, so it’s not necessary if you’re just starting.
Be Aware Of Your Surroundings
When riding, it’s important to be aware of your surroundings at all times. This means keeping an eye out for obstacles, such as potholes, debris, and parked cars. It also means being aware of traffic around you and obeying all traffic laws.
Obeying traffic laws may seem like a no-brainer, but it’s important to remember that cyclists are subject to the same rules of the road as motorists. This means stopping at red lights and stop signs, yielding to pedestrians, and riding in the direction of traffic.
Additionally, it’s important to use hand signals when turning or changing lanes so that drivers are aware of your intentions. And when riding on busy roads, it’s best to stay as far to the right as possible.
Use Lights And Reflective Gear
If you’ll be riding in low-light conditions or at night, it’s important to use lights and reflective gear. A front light helps you see the road ahead of you, while a rear light makes you more visible to drivers behind you. You can buy lights that are powered by batteries or by dynamo hubs that generate power as you ride.
Reflective gear, such as reflective vests and ankle bands, helps you stay visible in low-light conditions. You can also buy reflective tires that contain tiny glass beads that reflect light to drivers.
On the other hand, if you’ll be riding in well-lit conditions, it’s best to avoid wearing reflective gear as it can be distracting to drivers. In these situations, it’s best to stick with brightly colored clothing as it’s more visible during the day.
Always Wear A Helmet
Wearing a helmet is one of the most important things you can do to stay safe while cycling. A good helmet will protect your head in the event of a fall or collision. Make sure that your helmet fits properly and is fastened securely before you set out on your ride. When choosing a helmet, look for one that fits snugly and is certified by the CPSC. Additionally, avoid riding without a helmet in areas where there is a risk of head injuries, such as near construction sites or on off-road trails.
Helmets are not required by law in all states, but wearing one is always a good idea. For instance, in the state of Florida, all cyclists under the age of 16 are required by law to wear a helmet while riding. On the other hand, states like Colorado have no statewide helmet laws, but some cities and counties within the state do have their ordinances.
You should also replace your helmet every five years or after any major impact that could damage the helmet’s structure.
When cycling, it’s important to stay focused on the task at hand and avoid distractions. This means no listening to music or using your phone while riding. If you need to use your phone, pull over to a safe location first. For many people, this seems like common sense, but it’s important to remember that even a momentary distraction can result in an accident.
In addition to avoiding distractions, it’s also important to be cautious of other cyclists and pedestrians around you. For instance, if you’re passing another cyclist, make sure to give them plenty of room so that you don’t startle them.
Be cautious of pedestrians, too. Just because you have the right-of-way doesn’t mean that they will yield to you. Many pedestrian-cyclist accidents happen because the cyclist assumed that the pedestrian would yield. So, always be on the lookout for pedestrians, especially when riding in areas where they are more likely to be present, such as near schools or parks.
In Case Of Accident
If you are involved in a collision, it’s important to stay calm and assess the situation. If you or the other party is injured, call 911 immediately. Otherwise, exchange information with the other party, including your name, contact information, and insurance information. It’s also a good idea to take pictures of the accident scene so that you have evidence to back up your claim.
If you’re not sure what to do after an accident, it’s best to consult with an experienced personal injury lawyer who can advise you on the best course of action. For instance, they can help you file an insurance claim or negotiate a settlement with the other party.
Avoid Road Rage
Road rage is a major problem on our roads today. And, as a cyclist, you’re especially vulnerable to angry drivers. To avoid road rage, it’s important to be patient and courteous to other road users, even if they’re not being considerate of you. If a driver cuts you off, don’t retaliate by yelling or flipping them off. This will only escalate the situation and could result in an accident.
If you find yourself in a situation with an angry driver, the best thing to do is to defuse the situation by remaining calm and polite. If that doesn’t work, then the best course of action is to remove yourself from the situation by pulling over and letting them go on their way.
Never Ride Under The Influence
Alcohol and drugs impair your judgment and reaction time, making it more difficult to avoid accidents. If you’ve been drinking, even if you don’t feel drunk, it’s best to take a cab or public transportation home. The same goes for if you’re under the influence of drugs, whether they’re prescription or illegal.
Just as you should never drive under the influence of drugs or alcohol, you should also never ride your bike while tired. The effects of fatigue on your riding go from your reaction time to being slower to be more difficult to concentrate. So, if you’re feeling sleepy, it’s best to find another form of transportation home.
If you want to stay safe and healthy while cycling, it’s important to be aware of your surroundings and avoid distractions. Additionally, in the event of an accident, it’s important to stay calm and consult with an experienced personal injury lawyer.
And finally, never ride under the influence of drugs or alcohol.
By following these simple tips, you can enjoy the many benefits of cycling while staying safe and healthy.