Are you looking for a way to get yourself, and perhaps your whole family, outdoors and active? It is time to try cycling. This activity can be fun whether you go alone, with a friend or spouse, or with your children. Before you start, however, there are a few tips that will make this activity more fun, safe, and beneficial.

The right bicycle

It is important to find a bike that fits you and your budget. If you have a bike in the garage or find one at a yard sale, you may want to start with that. You can upgrade to a better bike after you get your “riding legs.” However, if your old bike is in need of parts, repairs, and adjustments, it is probably time to invest in new equipment for your hobby.

Size: It is essential to purchase a bike that fits you. The salesperson should explain frame sizes and fit to you. In general, you should be able to straddle your bike and still have a few inches to spare between you and the top horizontal bar. Road bikes and mountain bikes have different sizing. With road bikes most adults can fit into a 700c ( 700 centimeter) wheel size. There are 650c and smaller wheel sizes for the shorter riders and children. Mountain bikes go by inches and frame sizes. A 26-inch frame is the average for mountain bikes, but there are shorter and taller frames available.

Bikes have adjustable seats. To avoid knee fatigue, adjust your seat so that you have a slight bend in your knee when the pedal is all the way down (15 to 30 degrees) while pedaling. You should raise or lower the height of the seat so that your toes and the balls of your feet touch the ground while seated on your bike.

“Boy or Girl” All major bike companies carry a line of Women Specific Design (WSD) or Girl Specific (GS) bikes. These bikes have shorter dimensions on the tube, grips, and reach to breaks and shifters, as well as specifically-designed saddles. Look for the WSD or GS markings when shopping for these bikes and ask the salesperson specific questions about how the bike is designed for women.

Type The different types of bikes available are fairly straightforward. Road bikes are specifically for the road while mountain bikes are specifically for cross-country trails and steep, off-road, downhill grades.

Many bikes require assembly. If it practical and within your budget, have the professionals at the bicycle store assemble your bike for you. Not only will this save you time and aggravation, but can help you avoid loose screws, improper assembly and other safety hazards.

Safety Items

Helmets are a must for both adults and children (and are required by law in some states). Look for the Consumer Product Safety Commission (CPSC) label on helmets to be sure they meet safety standards. Used helmets from yard sales or donations are not recommended; these helmets may have unnoticed cracks or weakened areas due to previous impacts, and they may not provide the full level of protection.

Position the helmet properly on the head--it should sit straight (not angled) and cover the forehead to protect the front part of the brain, the nose and face, and teeth. When the chin strap is buckled, the helmet should fit snugly, with little movement.

Reflectors and lights can help make you visible to vehicle drivers. Wear bright clothing or clothing with reflective stripes. Have reflectors on your bike and make sure they are free of dirt and grime. If you are riding at dawn, dusk, or in low-visibility situations such as fog, you should have a head light and rear light.

Family Affair

Bicycling can be a wonderful family affair. It is a fun way to spend quality time together while getting important physical activity. You can take your children with you even if they are not old enough to ride. Trailers, child seats, and trailer-cycles are available. Remember to make sure your children wear their helmets!

Trailers tote your child behind your bike on two wheels. Your child sits low to the ground and is surrounded by a frame and a canopy. Look for trailers that have a shoulder harness as well as lap belt, and be sure they are adjusted properly. Trailers also should have a flexible joint that attaches to your bike. This will keep the trailer from tilting should you take a fall. Trailers range from $150-$500.

Child seats sit above the rear wheel. They are less expensive than trailers and give your child a better vantage point, but they also are up higher than trailers and will fall with the bike. Be sure the child seat is securely attached and properly balanced. Child seats cost about $40-$125.
A trailer-cycle is a small bicycle without a front wheel. It attaches to the back of your bike and allows your child to pedal and practice bike safety while riding with you. Trailer-cycles range from $100-$400.

Regardless of the type of child vehicle you use, remember, you need longer brake time, additional pedaling power, and a different sense of balance when the child shares the bike with you.

With all these products and safety issues to consider, bike riding may seem more complicated than it was when you rode up and down your block as a child. But with a little effort, you can ensure you and your family have a safe, enjoyable and healthy experience.

Ryan Dye
Soccer and Wrestling Coach, Pelham High School, Pelham, AL

Internet Resources

Pedestrian and Bicycle Information Center, www.bicyclinginfo.org

Resources

Bicycle Helmet Safety Institute, 4611 Seventh St. S, Arlington, VA 22204-1419; 703-486-0100; www.helmets.org

National Center for Bicycling and Walking, 1506 21st St. NW, Ste. 200, Washington, DC 20036; 202-463-6622; www.bikewalk.org