This Page About Smart Tips for Safe Cycling

Smart Tips for Safe Cycling

Cycling is a wonderful activity for fitness and fun, but novice cyclists need to be aware of ways they can reduce strain, injury and infection.

Wearing a bicycle helmet is an obvious precaution. But many beginning riders aren't aware of the importance of proper bike fit. For example, a bike that's not correctly sized and fitted to the rider can cause knee, back, neck, arm and wrist problems.

A good bike shop will help a rider find the right-sized bike and adjust it to fit that rider, says Dr. Luis Palacios, an associate professor of family and community medicine at the University of Texas Southwestern Medical Center.

Improper riding techniques can also cause trouble. If you ride with too much pedal resistance, you can strain your quadriceps or knee. Too little pedal resistance can cause increased pressure on your back and the base of your pelvic region, Palacios said.

Experienced cyclists pedal at a cadence (pedal revolutions per minute) of between 90 to 100. A reasonable cadence for beginning cyclists is 60 to 80.

Nutrition and hydration are also important considerations.

"Research indicates that for someone in training, carbohydrates are an important source of energy. A healthy diet would include one with 60 percent carbohydrates, less than 30 percent fats, and 15 to 20 percent protein," Palacios said. "For activities, including warm-ups, lasting less than one hour, water is sufficient. If the activity lasts longer than an hour, carbohydrate supplements in the form of sports drinks, carbohydrate bars or gels would be beneficial."

Drinking adequate amounts of fluids helps prevent muscle cramping. Palacios recommends consuming 4 to 8 ounces of sports drink every 15 to 20 minutes while cycling.

"Most sports drinks have 6 percent to 8 percent carbohydrates, which have been found to cause fewer gastric problems and are ideal for absorption. Cyclists should also try different sports drinks during training to get an idea of which one works best for them, as research has shown that taste is the most important factor for consumers," Palacios said.

Saddle sores (chafing and skin irritation) are another potential roadblock for cyclists. To help prevent saddle sores, cyclists should have properly fitted saddles and should wear cycling shorts with moisture-absorbing padding in the bottom to protect skin.

"In my experience the biggest problem I see with cyclists is hygiene. Cyclists should remove sweaty clothing as soon as possible after training or racing and shower. In addition, one should wash clothes after every use to prevent irritation or infection of broken skin," Palacios said.

Safe Cycling Tips

• be familiar with Islington's and other borough's cycle routes. Look for cycle signs and cycle routes.
  always follow the Highway Code. Obey traffic and cycle signs.
• pedestrians should be given priority at all times, remember that some of them may be partially sighted or deaf and may not be aware of your presence. Make use of your bell to inform them of your presence. Fit a bell or horn if your bicycle is not fitted with one.
• make use of cycle lanes.
• wear reflective and fluorescent clothing suitable for the weather and time of day that will help other road users to see you.
• wear cycle helmets to prevent head injuries. Replace any damaged helmets for maximum protection.
• allow ample time to inform vehicles behind of your intention to turn either left or right with hand signals.
• keep your bike roadworthy at all times.
• do not ride on pavements and do not ride across pedestrian crossings when pedestrians are crossing - except where shared use is indicated.
• at bends and corners of junctions, do not try to speed past a lorry or long vehicle when turning left, the driver may not have seen you approaching on the nearside.

Cyclists - did you know?

Under the Road Traffic Act, you can be booked and given a fixed penalty fine by the Police if you are caught riding:

• on the footway
• the wrong way, opposite direction of a one way street (unless contra flow cycle lane is in place)
• through a red traffic light
• in a reckless, dangerous, unsafe or inconsiderate manner
• whilst under the influence of alcohol or drugs.

Important Safety Hints for Cyclists

• Lock your bike with at least one strong D Lock and possibly two locks if you have them. Be aware that wheels are also stolen especially quick release.
• Try to avoid cable locks! Thieves can cut them easily with bolt cutters.
• Report any suspicious incidents to the police immediately.
• Join ICAG (Islington Cyclist Action Group) to receive preferential insurance rates and updates on important information and events on cycling in Islington. You can liase with other members and find out what ICAG are doing to beat bike crime in your area.

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