9 Bike Safety Tips

101 Cycling Tips for Beginners That Will Get You off to a Great Start! | by  Velocrush India | Medium

However, when cycling , it’s important to remember that bike safety is a priority. When taking your little ones on a neighborhood jaunt or cycling across the city, keep these 10 safety tips in mind.

#1: Wear a Helmet
Whether you are riding on a neighborhood street or cruising through the city, make sure you are protected with a tightly-fitting helmet.  According to the City of Houston’s bike handbook, a good helmet can prevent an injury to your brain and reduce a bike rider’s risk of major injury or death by 88 percent.

#2: Ride to the Right
Knowing the rules of the road is not exclusive to only motorists in Houston. Always stay to the right and use designated bikeways when possible. In addition, avoid the “car door zone” to prevent unexpected injury.

#3: Stay off the Sidewalks
Although it may appear to be safer to ride on the sidewalk versus the street when a bikeway is not present, bicycles are not allowed on sidewalks  unless there are hazardous conditions on the road.

#4: Know Your Direction
When cycling, always ride in the same direction as traffic to increase a motorist’s ability to see you. Just as motorists do, cyclists should obey traffic signs and signals and ride only one cyclist per seat.

#5: Learn the Terminology
As a biker, it’s important to know the terminology to help you obey the rules of the road. Safety Handbook designates the following terms as need-to-know bike talk:

Cyclists: A person who rides a bicycle
Designated: Marked for a special purpose
Hydrated: when you drink enough water to keep your body working well
Motorist: Someone who drives a car, van or truck
Pedestrian: A person who walks
Yield: Come to a complete stop and let a person or vehicle cross in front of you

#6: Send the Right Signals
It’s important to be aware of your surroundings when cycling . Always look ahead, behind and to the sides before making a turn or proceeding on your route. Use hand signals, too, to alert pedestrians, motorists and other cyclists. Common turn signals include:

To turn left, put your left arm out and return hand to handlebars
To turn right, put your right arm out and return hand to handlebarsTo stop, put your left or right arm straight out and let it hang down from the elbow. Return hand to handlebars.

#7: Slow Down
Remember that safety trumps winning a race to the finish when cycling through the city. Slow down and dismount your bike versus attempting to ride over big holes in the road, uneven pavements and grating over sewer drains.

#8: Dress to Ride
Unfortunately, loose clothing, dangling shoelaces and jewelry can impair your ability to cycle safely in Houston. Be dressed to ride by securing all ties and laces. Make sure you are visible, too, by wearing reflective strips and white or bright-colored clothing so motorists can see you easily.

#9: Complete a BikeSmart Checklist
Before pedaling your way through the streets of Houston, conduct a routine check of your bike to ensure your safety.

A routine check includes inspecting the following:

Check your tire pressure
Inspect your brakes
Make sure the lubricated chain is snug
Secure the seat and handlebars so they are tight
Tighten any loose spokes
Check reflectors and lights
Test the bell or horn
Make sure the gears are shifting correctly
It’s always a good idea to also get your bike tuned up at least once a year at your local bike shop.

CYCLING IMPROVE YOUR SEX LIFE

 

Most of us know that sex is a good thing, but not everyone knows that it’s actually good for your overall health. In fact, regular sex could indeed prolong your life.

Dr Michael Roizen, who chairs the Wellness Institute at the Cleveland Clinic, says: “The typical man who has 350 orgasms a year, versus the national average of around a quarter of that, lives about four years longer.” Similar findings were revealed for women.

So can cycling improve your sex life? Well – it builds some rather essential muscle groups. Dr Matthew Forsyth, urologist and keen cyclist from Portland, Oregon, commented: “All these muscles [worked on the bike] are used during intercourse. The better developed these muscles, the longer and more athletic intercourse will be.”

Add in that – thanks to spending plenty of time showing off all the lumps and bumps in skintight lycra (and occasionally double-oh-AND-seven) – cyclists tend to be fairly comfortable in their own skin, and you’ve got a recipe for success.

Immune System & Cycling

Rhianna Parris-Smith MFC

To those already engrossed in the cycling world, the benefits of cycling will already be abundantly clear, but for anyone who needs a reason to get out on the bike here’s a list of some of the biggest perks.

The bonuses to cycling – including physical health benefits of cycling, mental health benefits of cycling, and an almost guaranteed broadening of your social circle – are as numerous as the beautiful roads you can find.

But when it comes to picking a new hobby, there are of course plenty of options out in the world to weigh up, so here’s why we think cycling is the best:

 

1. CYCLING IMPROVES MENTAL WELL-BEING

A study by the YMCA showed that people who had a physically active lifestyle had a wellbeing score 32 per cent higher than inactive individuals.

 

There are so many ways that exercise can boost your mood: there’s the basic release of adrenalin and endorphins, and the improved confidence that comes from achieving new things (such as completing a sportive or getting closer to that goal).

Cycling combines physical exercise with being outdoors and exploring new views. You can ride solo – giving you time to process worries or concerns, or you can ride with a group which broadens your social circle.

Former Hour Record holder Graeme Obree has suffered from depression through much of his life, and told us: “Getting out and riding will help [people suffering with depression]… Without cycling, I don’t know where I would be.”

2. STRENGTHEN YOUR IMMUNE SYSTEM BY CYCLING
This one is particularly relevant during the global Covid-19 pandemic.

Dr. David Nieman and his colleagues at Appalachian State University studied 1000 adults up to the age of 85. They found that exercise had huge benefits on the health of the upper respiratory system – thus reducing instances of the common cold.

Nieman said: “People can knock down sick days by about 40 percent by exercising aerobically on most days of the week while at the same time receiving many other exercise-related health benefits.”

Professor Tim Noakes, of exercise and sports science at the University of Cape Town, South Africa, also tells us that mild exercise can improve our immune system by increasing production of essential proteins and waking up lazy white blood cells.

Why choose the bike? Cycling to work can reduce the time of your commute, and free you from the confines of germ infused buses and trains.

There is a but. Evidence suggests that immediately after intense exercise, such as an interval training session, your immune system is lowered – but adequate recovery such as eating and sleeping well can help to reverse this.

 

Cycling For Weight Loss

Cyclist Jake Kostelyk Dropped 65 Pounds in Five Months | Cycling Weight Loss

 

Weight loss: Cycling, as we all know, is a recreational exercise. It is a form of cardio workout, which can help you with both weight loss and fat loss. You need to do it for a certain amount of time, at a certain amount of speed, on a regular basis, to reap weight loss benefits from cycling. We speak to celebrity fitness trainer Vinod Channa, about the basics one needs to follow when doing cycling, and how can one lose weight by doing it regularly.
Cycling for weight loss: Know the do’s and don’ts you need to follow

One must cycle for at an hour or more, for fat loss. “Cycling is a cardio workout, in which one usually begins to burn fat only after the first 20 minutes. If you are walking, the fat burn will begin after that amount of time. So make sure that you do cycling for at least 30 minutes,” he says.

 

Start with a flat surface
For outdoor cycling, try to begin on a flat surface. Once your body adapts to cycling on a flat surface, then you can take uphill routes, using higher gears on your bicycle. “If you are beginner, begin with cycling for no more than 20 or 30 minutes, and increase your speed gradually,” says Channa.

 

Do some stretching before and after cycling
This is especially important for people who do outdoor cycling. In your route, you may have to cycling on a bumpy rode with pot holes, etc. “It may put a strain on your back and may increase the risk of injury. In order to reduce this risk, you must do dynamic stretches before and after you go for cycling,

Cycling vs. Running!

Biking vs. running: Comparison for fitness, weight loss, and more

 

Running and cycling are classic hobbies and exercises that people enjoy around the world. They’re both forms of aerobic exercise that can be pursued outdoors, whether on city streets or nature trails.

In general, running burns more calories than cycling. But it’s also higher impact and harder on muscles and joints. So, which is better for you? That depends on your goals and how you go about achieving them.

Both biking and running can improve health, especially heart health. Because they deliver many of the same benefits, it may be hard to tell which you should opt for. Here are some of their similarities and differences, to help you decide which is right for you.

Both are good for cardiovascular health
Aerobic exercise, or cardio, keeps your cardiovascular system healthy. According to the US Department of Health and Human Services, adults should do 150 to 300 minutes per week of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous-intensity aerobic physical activity.

Both biking and running are beneficial forms of aerobic exercise. A large 2017 study in the UK found people who cycled to work had a lower risk of cardiovascular disease than those who walked to work or did not commute actively.

Meanwhile, a large 2013 study found running reduced the risk of high blood pressure and high cholesterol, both of which can lead to
heart disease

Cycling is better for preventing injury
Because running is a high-impact exercise, it puts stress on your joints, so the potential for overuse injuries is higher than it is with cycling. About 60% of runners will at some point experience an injury that prevents them from running.

 

Both are good for weight loss
Both running and biking can help you lose weight. But because you can burn calories faster while running than when biking, running may yield weight loss results more quickly than biking, says Marques Garcia, a certified Ironman triathlon coach, clinical exercise physiologist, and owner of Strong2thefinishline in Bellevue, Washington.

A 2013 study found that running was associated with weight loss, and a 2019 research review found that indoor cycling, when combined with healthy eating practices, was recommended to help people lose weight.

Exercise As Transport!

three boys riding on bicycles

 

Multitaskers rejoice!

Like accomplishing your grocery shopping and gym workout at the same time, cycling lets you do two very important things at once. Just substitute cycling for your regular car ride to work or to the grocery store, maybe pick up the pace a bit on the way there or back, and you’ve snuck in a workout in the time you’d normally spend stuck in traffic.

 

And, the best part is that your ride to work or to the store won’t take much longer than driving. (It will probably take less time than taking the bus.)

 

That’s because traffic regularly reduces car speeds in most urban areas to a 20 to 30mph average. We’re confident that you can average 15mph on the right bike.

 

So, stop throwing money away on gas and the gym, put it toward a bicycle and you’ll soon be saving big and enjoying yourself more!

Stay in shape with cycling!

Looking for an easy, convenient way to stay in shape? Want to enjoy 99th-percentile health and actually have so much fun you won’t even realize you’re exercising? Simply give cycling a try. For happiness and health few exercise regimes begin to compare.

We’re lifelong bicyclists and have experienced ourselves, and seen firsthand, just how much cycling on a regular basis improves your overall well-being. Whether your goal is having more fun, stress reduction, staying in shape, weight loss, lowering your cholesterol or blood pressure or almost anything else, pedaling is all it takes.

To encourage you to give it a try, here are just some of the many reasons bicycling could become your fountain of youth.

Cycling Fitness Facts
15 minutes of cycling, to and from work will burn 11 pounds of fat in a year.
30 minutes of cycling a day reduces risk of heart disease and stroke by 35%.
1 hour of cycling a day decreases mortality risk by 35%.
Cycling is impact-free and easier on the body than running.
A 110-pound female typically burns 400 calories an hour while cycling at a moderate intensity.
A 150-pound male typically burns 650 calories an hour while cycling at a moderate intensity.
A 220-pound male typically burns 850 calories an hour while cycling at a moderate intensity.
Everyone benefits from improved mood and reduced risk of depression after just a short ride.
Improved circulation from cycling can reduce arthritis and speed recovery from cuts and bruises.
Regular cyclists over the age of 30, often look 10 years younger than their peers of the same age.

Benefits of Cycling

Cycling is a low impact aerobic exercise that offers a wealth of benefits. It also varies in intensity, so it’s suitable for all levels. You can cycle as a mode of transportation, for casual activity, or as an intense, competitive endeavour.

Cycling is a wonderful workout that keeps you active. It can help shape a healthy lifestyle, both physically and mentally.

Continue reading to take a look at some of the ways cycling can enhance your fitness level and well-being.

Benefit of Cyling

1. Cycling may help you lose weight

Cycling habitually, especially at a high intensity, can help lower your body fat levels, which promotes healthy weight management.

Additional studies suggest that including sprint and strength training with regular cycling may temporarily increase your metabolism and build muscle, which allows you to burn more calories, even while at rest.

2. Cycling will help strengthen your legs

Cycling improves overall function in your lower body and strengthens your leg muscles without overstressing your joints. It targets your quads, glutes, hamstrings, and calves.

To make your legs even stronger and enhance your cycling performance, try doing weightlifting exercises, such as squats, leg presses, and lunges, a few times per week .

3. Cycling is good for beginners

Riding a bike is fairly simple. If you have difficulty with a standard bicycle, stationary bikes are a great alternative.

If you’re new to fitness or bouncing back from an injury or illness, you can cycle at a low intensity. As you get more fit, you can increase the intensity or continue to cycle at a chill pace.

Studies have shown that even sedentary people reap the health benefits of cycling, so it can be a great introduction for exercise novices.

4. Cycling may lower cholesterol

The health-enhancing effects of cycling may help improve cholesterol levels, which can boost your cardiovascular health and lower your chances of stroke and heart attack.

According to one review of 300 studies, indoor cycling has a positive effect on total cholesterol. It may boost HDL (good) cholesterol levels while lowering LDL (bad) cholesterol and triglyceride level.

5. Cycling boosts mental health and brain power

Cycling can ease feelings of stress, depression, or anxiety. Focusing on the road or your cadence when cycling can help you develop concentration and awareness of the present moment. This may help take your focus away from the mental chatter of your day.

Research backs this up. One study found that biking outside improved cognitive functioning and well-being for older adults

If you find yourself feeling lethargic, listless, or like your brain is moving slowly, get on your bike for at least 10 minutes.

Exercise promotes the release of endorphins in your body, which helps you feel better while lowering your stress levels. As the study above found, exercise outdoors only increases these effects.

You may feel more confident and content once you make cycling a regular part of your life.

12 Fun Facts About Cycling

Cycling Benefits: 12 Reasons Cycling Is Good for YouAs a distraction from your hard work and training, let’s take a look at some fun facts about cycling. Bicycles have been around for quite a long time, it’s time we gave their history some attention.

 

Here are 12 fun facts about cycling:

  • The longest “tandem” bicycle seated 35 people, it was more than 20 meters long
  • You can fit about 15 bicycles in the same space that one car occupies
  • It is 20 times cheaper to maintain a bicycle than a car
  • If the number of cyclists was tripled, the rate of motorist-bicyclist accidents would be cut in half
  • The world manufactures about 100 million bikes each year
  • Bicycle delivery services have become a significant industry over the last 30 years
  • The word “bicycle” was not coined until the 1860s
  • The Tour de France was established in 1903.
  • China boasts more than a half-billion bicycles
  • In America, people use their bikes for one out of every hundred trips
  • The fastest bicyclist is American rider, John Howard
  • There are twice as many bicycles in the world than cars

Often in heavy pursuit of honing their craft, cyclists sometimes need an extra push to remember to have fun.

 

Cycling is one of the most fun and exhilarating sports around. It’s important to not lose sight of the things that make cycling great.