Beginning Cycling

ABC Quick Check

1. A is for air
   • Inflate tires to rated pressure as listed on the sidewall of the tire
   • Use a pressure gauge to insure proper pressure
   • Check for damage to tire tread and sidewall; replace if damaged
2. B is for brakes
   • Inspect pads for wear; replace is there is less than ¼" of pad left
   • Check pad adjustment; make sure they do not rub tire or dive into spokes
   • Check brake level travel; at least 1" between bar and lever when applied
3. C is for cranks, chain and cassette
   • Make sure that your crank bolts are tight; lube the threads only, nothing else
   • Check your chain for wear; 12 links should measure no more than 12 1/8 inches
   • If your chain skips on your cassette, you might need a new one or just an adjustment
4. Quick is for quick releases
   • Hubs need to be tight in the frame; your quick release should engage at 90°
   • Your hub quick release should point back to insure that nothing catches on it
   • Inspect brake quick releases to insure that they have been re-engaged
5. Check is for check it over
   • Take a quick ride to check if derailleurs and brakes are working properly
   • Inspect the bike for loose or broken parts; tighten, replace or fix them
   • Pay extra attention to your bike during the first few miles of the ride

Bicycle Clothing Basics

1. Always wear a properly fitting helmet
   • Make sure that the helmet fits on top of the head, not tipped back
   • Always wear a helmet while riding a bike, no matter how short the trip
   • After a crash or impact on your helmet, replace it immediately
2. Shorts
   • Bike shorts include a pad to increase comfort while in the saddle
   • Tight, close fit keeps fabrics from rubbing your skin and causing irritation
   • Bike shorts should be worn alone or under another pair of lightweight shorts
3. Jerseys
   • Technical fabric of jerseys pulls moisture off of your skin to keep you dry
   • Jerseys do not absorb moisture; they do not get heavy with perspiration
   • On cold days, cotton will absorb water and hold it next to your skin, chilling you
4. Shoes
   • Stiff soles of cycling shoes allow better power transmission to pedals
   • Mesh vents allow air to circulate around feet keeping them dry
   • Shoes are usually designed to accept cleats for clipless pedals
5. Glasses
   • Protect your eyes from wind, dirt, debris and the sun while riding
   • Your front wheel or someone else's rear wheel can shoot glass or dirt at your face
   • Keep perspiration out of your glasses with a thin headband around your forehead
6. Gloves
   • Provide padding to help increase comfort and relieve numbness while riding
   • Protect your hands in the event of a fall with cycling specific gloves
   • Experienced cyclists can clean glass and debris off of tires with gloves while riding
7. Tights
   • Keep your legs warm and out of the wind with full-length tights when it's cold
   • Muscles function better when they are warm and protected from the elements
   • Full-length leg warmers which can be removed during a ride are also a good idea

Bike Comfort

1. Frame size
   • Frame size is the most important component of comfort; it cannot be changed
   • You should have 1" to 2" of standover on road bikes; 3" to 4" on mountain/hybrid
   • Your local bike shop will be able to help with frame fit determination
2. Saddle Height
   • While seated, you should have a slight bend in your knee with your feet on the pedals
   • Wear your cycling shoes to insure proper seat height
   • Beginners may want their seat a bit lower for comfort and security
3. Seat Angle
   • From the side of the saddle, the nose and back of the saddle should be horizontal
   • The middle of the saddle should create a dip from front to back
   • The saddle should be tilted no more than five degrees up or down from level
4. Handlebars
   • Handlebar setup is a personal preference; higher for comfort, lower for performance
   • Drop bars: lowest flat part of bars should be horizontal
   • Mountain: bend should sweep horizontally
5. Saddle Design
   • Saddles come in gender specific as well as comfort and performance models
   • If you hurt after you and your bike shop adjust it a few times, try a new one
   • Explore your choices; your saddle should not hurt you or cause numbness

Bike Education and Helmets

1. Bicycle driver's education
   • Education is essential for the proper operation of a bicycle on roadways
   • Bicyclists are drivers of vehicles and the law treats them as such
   • A majority of bicycle-related deaths are caused by mistakes made by the operator
2. Motorist driver's education
   • States require driver's education before they will license you drive a motor vehicle
   • Motorists do not learn how to properly deal with bicycles on the roadway
   • Commercial drivers are not trained to understand cyclists rights
3. Helmets
   • Many states require riders under 16 to wear helmets while on a bike
   • Helmets decrease severity of head injuries in bike crashes by 85%
   • Education encourages safe riding
4. Why education?
   • Cyclists who have received education are less likely to be involved in a crash
   • Helmets do not decrease crash frequency, only severity
   • Education decreases crash frequency and severity
5. Mandatory helmet laws
   • Educate motorists about bicyclists' rights
   • Supporters point to deaths as the only measure of bicycle safety
   • Crash avoidance will decrease injuries and fatalities more than just wearing a helmet

Bike Selection

1. Comfort
   • Mountain and hybrid bikes usually have the most upright riding position
   • Road bikes tend to have a lower riding position for aerodynamics
   • Wider mountain and hybrid tires provide a smoother ride than skinny tires
2. Distance
   • Skinny, high-pressure road tires are good for long distance riding
   • Road style mountain bike tires are more comfortable but might slow you down
   • Touring bikes offer a more comfortable, wider tire and upright riding position
3. Touring
   • On-road touring bikes have low gears and sturdy frame construction to carry gear
   • Racks can be fitted to any mountain bike, full suspension included
   • Any bike can be used for touring with the addition of an easy-to-attach trailer
4. Off-road
   • For off-road and trail riding, suspension and fat tires with large knobs for traction
   • Full suspension bikes allow longer rides with less fatigue for a small weight penalty
   • Hybrids and mountain bikes work on dirt and gravel roads

Efficiency on the Bike

1. Use lower gears
   • Most beginning cyclists push too big a gear; down shift and spin a smaller gear
   • Low cadence will cause you to fatigue faster and might cause knee pain
   • Try to spin about 90 rpms; you'll have more energy and get a better workout
2. No bull
   • When stopped, don't push off the ground to get started
   • Leave one pedal in the two o'clock position; push down when you are ready to go
   • You will have enough momentum to balance and put your other foot on the pedal
3. Relax
   • You should be comfortable while you ride
   • Relax while you ride; it takes energy to grip the handlebar in fear
   • Change hand positions often, slightly bend your elbows, stretch your neck while riding
4. Don't rock the boat
   • Make sure that your saddle height is adjusted properly
   • Too high and your hips rock; too low causes knee pain
   • You should have a slight bend in your knee at the bottom of the pedal stroke
5. Skip the soft shoes
   • Soft-soled shoes absorb pedaling energy and slow you down
   • Stiff-soled cycling shoes help you transfer more energy to forward motion
   • Toe clips and clipless pedals attach your foot to the pedal which increases efficiency
6. Red light, green light
   • Restarting from a stop uses more energy than a slowing and not stopping
   • Time it so that you hit the intersection on green so you don't have to stop
   • Make sure that you are aware of how your actions affect other vehicles around you
7. Avoid the wall
   • Listen to your body while you ride to avoid hitting the wall of exhaustion
   • Eat before you are hungry and drink before you are thirsty to avoid fatigue
   • If you experience a lightheaded feeling, get off the bike and get some fluids

Helmet Fit

1. Wear a helmet
   • A helmet is your last line of defense in an accident; never ride without one
   • Helmets can reduce serious head injuries by 85% in a crash
   • A helmet will not protect your head if it is not properly fit
2. Helmet Fit
   • Make sure that the helmet fits on top of the head, not tipped back
   • Always wear a helmet while riding a bike, no matter how short the trip
   • After a crash or any impact that affects your helmet, replace it immediately
3. Shell and pads
   • Find the smallest helmet shell size that fits over your head
   • Helmet pads should not be used to make a helmet that is too big fit your head
   • Leave about two-fingers width between your eyebrows and the front of the helmet
4. Straps
   • The straps should be joined just under each ear at the jawbone
   • The buckle should be snug with your mouth completely open
   • Periodically check your strap adjustment; improper fit can render helmet useless
5. Ventilation
   • In general, the more vents the better; improper ventilation can cause overheating
   • Helmets with good ventilation can actually be cooler than riding with no helmet at all
   • More vents usually mean a higher priced helmet; buy one that you are proud to wear
6. Colors
   • Helmets come in all different colors in different models; buy a highly visible color
   • Shell color does not affect the temperature of the helmet against your head
   • Pick a color that encourages you or your kids to wear it

Sharing the Path

1. Courtesy
   • Respect other trail users; joggers, walkers, bladers, wheelchairs all have trail rights
   • Respect slower cyclists; yield to slower users
   • Obey speed limits; they are posted for your safety
2. Announce when passing
   • Use a bell, horn or voice to indicate your intention to pass
   • Warn other well in advance so you do not startle them
   • Clearly announce "On your left" when passing
3. Yield when entering and crossing
   • Yield to traffic at places where the trail crosses the road
   • Yield to other users at trail intersections
   • Slow down before intersections and when entering the trail from the road
4. Keep right
   • Stay as close to the right as possible, except when passing
   • Give yourself enough room to maneuver around any hazards
   • Ride single file to avoid possible collisions with other trail users
5. Pass on left
   • Scan ahead and behind before announcing your intention to pass another user
   • Pull out only when you are sure the lane is clear
   • Allow plenty of room, about two bike lengths, before moving back to the right
6. Be predictable
   • Travel in a straight line unless you are avoiding hazards or passing
   • Indicate your intention to turn or pass
   • Warn other users of your intentions
7. Use lights at night
   • Most trail users will not have lights at night; use a white front and red rear light
   • Watch for walkers as you will overtake them the fastest
   • Reflective clothing does not help in the absence of light
8. Do not block the trail
   • For group rides, use no more than half the trail; don't hog the trail
   • During heavy use periods (holidays and weekends) stay single file
   • Stop and regroup completely off of the trail
9. Clean up litter
   • Pack out more than you pack in
   • Encourage others to respect the path
   • Place all litter in its proper receptacle
10. Limitations for transportation
    • Most paths were not designed for high-speed, high volume traffic
    • Use paths keeping in mind their recreational nature
    • It might be faster to use roads and avoid the traffic on the paths during heavy use

Shifting and Gears

1. Front derailleur
   • Left shifter controls the front derailleur and which chainring your chain is on
   • Used less frequently than rear derrailleur
   • Shifting requires more attention than the rear derailleur but is done less frequently
2. Rear derailleur
   • Right shifter controls the rear derailleur; this is the fine tuning of the gear range
   • Used most frequently to account for minor changes in terrain
   • Two or three shifts down is equal to one shift down on the front derailleur
3. Chainrings up front
   • Bikes come with two or three chainrings; three is for mountain biking and touring
   • These are low, medium and high range or low and high for road bikes with two
   • Small ring is low gear for climbs, middle ring for flats, big ring for descents
4. Cassette in the rear
   • The smaller the cog on the cassette, the harder the gear is to push
   • Most bikes have 7, 8, or 9 cogs; rear derailleur moves the chain from one to another
   • Many front and rear gear combinations overlap
5. Pedaling
   • Pedal at about 90 rpms both climbing or descending; it's faster than you think
   • Shift into an easier gear before you need it; before a climb instead of during one
   • You should be using the same pedal force and cadence to climb as you do to descend

Ten Commandments of Bicycling

I. Wear a helmet for every ride and use lights at night

II. Conduct an ABC Quick Check before every ride

III. Obey traffic laws: ride on the right, slowest traffic farthest to right

IV. Ride predictably and be visible at all times

V. At intersections, ride in the right-most lane that goes in your direction

VI. Scan for traffic and signal lane changes and turns

VII. Be prepared for mechanical emergencies with tools and know-how

VIII. Control your bike by practicing bike handling skills

IX. Drink before you are thirsty and eat before you are hungry

X. Have fun