Bicycling Safety Tips For Beginning Cyclists




Two Wheels, One Voice.

Bicycling Safety Tips

For Beginning Cyclists

If you are a beginning cyclist like most people, then this set of tips is for you.

We're on our second season of bicycling after more than 30 years away, so we're learning something new on almost every ride. If you are an experienced cyclist you can stop reading now. This is not for you.

Water

Water is necessary for life. Without water, you die. For cyclists or anyone who exercises outside, this is very important. As you ride during the summer cycling season you perspire, and on a hot and humid summer day you can lose up to an ounce of water a minute! That means that in an hour of cycling you could lose up to two quarts of water from your system! If you run out of water you will exhibit the symptoms of Heat Shock which, if continued, leads to Heat Exhaustion and ultimately (if not treated) to death. This "Safety Tips" is not the place to go into a large discussion of Heat Shock or Heat Exhaustion, including the warning signs and treatment. Any Red Cross First Aid course or any Boy Scout or Girl Scout safety course will cover the essentials.

What the need for water means for cyclists is that we should:

Have a good drink before we go riding. One or two glasses (16 oz.)
Carry water with us and have another good drink about every 30 minutes during the ride (another one or two glasses; 16 oz)
Fill up our water bottles at every opportunity
When we've finished riding, have more water available in the car for a big drink.

PS: Water means just that. Water! Other drinks may contain sugar or caffeine or both. Many drinks, like caffeinated soda, coffee, tea and beer, act as diuretics, which cause your body to release (sweat plus urinate) more liquid than you have drunk. These beverages don’t help your water balance or your performance at all; they hurt it!

Cyclists use the term: "He/she bonked", or "He’s bonking," to indicate that a person is running out of water and exhibiting symptoms of Heat Shock, (exhaustion, mental confusion, etc) or is running low on sugar (fuel). See "Food" below.

Food:

Your body needs food, which it converts to sugars to fuel your muscles. This readily available fuel is stored in your liver and muscles as glycogen, and is available to be used now, to run, walk or ride your bike. After about 2 hours of exertion, this stored supply of energy runs out and your body begins to convert stored fat into energy. This process is more complicated than simply utilizing sugars, and is much less efficient. In runner's terms, a marathon runner "Hits The Wall" at about two hours into a race; this is where the changeover in fuels takes place. Runners and competitive cyclists train to store as much possible sugar in their body before a race.

Recently a bicycling couple was on their longest ride to date (34.6 miles). They had gotten on the Mad River Extension Trail at Eastwood MetroPark and rode along the Mad River to downtown Dayton, then down the River Corridor Bikeway and continued South until they stopped at the Linden Avenue bridge across the Great Miami River in Miamisburg, a distance of 16.7 miles out. On their return, which was uphill the whole way, the wife's speed dropped continually. At a road crossing, she asked her husband if he had any candy in his pockets or pack. Later she said, "let’s stop somewhere for a candy bar." They got two PowerBar gel packs, a concentrated mix of sugars and flavoring, ate them, and had a big drink, just like the package said. Within 10 minutes or so, she was all better and ready to ride. Her body had simply run out of sugar and was trying to convert fats to energy; she had "hit the Wall."

The lesson to be learned here is:

Put some form of non-melting candy or gel in your bike’s pannier and leave it there for emergencies.
If you are going to ride more than about 2 hours, take something to eat that is energy rich and easily digested: chocolate, Power Bars (candy bars) or trail mix (Gorp).
Have your snack with your big drink at about 1 hour or 1.5 hours into your ride and you shouldn't have a problem

Skin Care:

Your skin has to last you a lifetime; take care of tt!

Sun exposure has been proven to cause all kinds of long-term problems, from leathery skin to skin cancers. Wearing protective clothing helps; so does regular use of a good sun-blocking agent, particularly for those who are fair skinned and susceptible to sunburn. Before you ride, slather a good brand of sunscreen on all exposed skin areas, and plan to renew it as necessary, especially on longer rides. Especially remember your face and your nose, the back of your neck, your knees and thighs, and your hands and forearms, which will receive the worst of any sunburn you may face.

Another problem your skin may face is dryness. Drinking plenty of water will help this problem, too, as may use of a good moisturizing lotion of your choice.

Helmets:

One last thing. If you ride a bicycle, eventually you may fall from it, kids especially. A proper fitting helmet is cheap insurance. Dads and Moms, this is for you. If you wear a helmet every time you ride, your kids will give you less grief about their helmet, that "looks dorky."

More:

We plan to continue to add more "Bicycling Safety Tips For Beginning Cyclists" to this area. If any one of you is a qualified sports professional, we welcome your input for our readers.

Return to the Bike Safety Page

Home

Pinellas County Florida | Search