Get Back On Your Bike

By Barbara C. Bourassa

Riding a bike is great exercise, whether you're tooling along a neighborhood street on a road bike, following a mountain path on your trail bike or even riding a stationary bike at home or in a fitness center. Bike riding is great for the heart, lungs and circulation as it strengthens the large muscles of the lower body, including the thighs, hips, and buttocks.

If it's been awhile since you rode a bike for exercise, however, there are a few things to keep in mind to keep your ride safe, comfortable, and fun.

More than 500,000 bicycle-related injuries are treated in emergency rooms each year, according to the U.S. Consumer Product Safety Commission (CPSC). The most serious of these incidents involve head injuries, and yet half of all bike riders do not regularly wear a helmet, according to the CPSC. Wearing a bike helmet is common sense, and in some states it's also the law. The helmet should sit flat on the head (not tip backwards), and have snug-fitting straps that snap under the chin, according to the CPSC.

In addition to your helmet, you might want bike shorts (women's versions contain extra padding to protect sensitive areas); eyewear (to protect your eyes from wind, bugs and dirt); sturdy footwear or bicycling shoes; and a water bottle and a place to carry it on your body or bike, such as a bottle cage or backpack. For longer excursions, you may also want gloves to protect your hands and a lock in case you stop and wish to leave your bike unattended. Many experienced bikers also carry a pump, spare tube, or repair kit, but if you opt to leave the tools at home, then a cell phone is a plus. Carry a backpack or purchase a seat bag, which fits under your seat, for stashing your phone as well as your keys, ID, and cash or ATM card.

Before you head out on the road, make sure your brakes work properly, your seat is adjusted to fit your height, and your tires are properly inflated. If your seat is too low, you put extra strain on your knees; if it's too high you can injure your hamstrings. Be sure to tell someone where you're going and when you'll be back.

To ensure a safe trip for you (or your family), always ride on the right-hand side of the road with the flow of traffic (not against it, as with walking or running). Keep your eyes on the road, and be aware of traffic around you. Stay alert, and keep an eye out for the unexpected.

Ride at an easy pace for the first 10-15 minutes to get warmed up, and be sure to stretch your calves, legs, and arms after you return to prevent soreness. For a 150-pound woman, an hour of strong bike riding burns about 400 calories; ride for the same time at a more leisurely pace and you'll burn about 250 calories.

If you're heading for the trails, be sure you select a mountain bike, which has fatter, knobbier tires than a road bike, and cantilever brakes, which give you more power to stop. Again, always wear a helmet, and consider knee and elbow pads to prevent injury if you fall off the bike. According to a study published in the British Journal of Sports Medicine, nearly half of all mountain biking injuries are fractures, particularly to the collarbone and shoulder. Extra padding in these areas—and using common sense and caution when you first start out—can help prevent injuries.

In general, mountain biking is more strenuous than road biking, and experts advise taking it slowly in order to get a feel for your bike, the trails, and the gears needed to propel yourself up and down trails.

Bike riding gives you a sense of freedom and adventure like no other sport, so pack a picnic, explore new territory, visit a swimming hole or antique store, and above all else, have fun!