How to ride a bike properly so as not to harm your health

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

The main thing that every cyclist should know about safety: from equipment to traffic rules.

I want to ride a bike. Do I need special clothing?

To ride a bike safely and comfortably, you need to choose the right equipment.

Cycling helmet with an adjuster at the back of the head

Leg Clips

Padded Cycling Shorts

Cycling Gloves

Glasses

Clipless cycling shoes

Bright jacket

Backpack for bicycle

1. Helmet. It will reduce the likelihood of injury if you fall. It doesn't matter how long your route is. Always wear a helmet. He should not squeeze his head and dangle freely, rub and cause discomfort. The adjustment at the back of the head will adjust it exactly to your head volume.
2. Skinny pants or leggings. Trousers with wide legs are fraught with risk of getting caught on the chain. In extreme cases, tuck them into socks or grab them with special clips.
3. Cycling shorts. If you dare to travel long distances, they are indispensable. Soft "diaper" will make your trip much more comfortable. The butt after a long bike ride will hurt much less.
4. Gloves. They will help prevent calluses from the steering wheel thanks to the gel pads on the palms. In hot weather, you can opt for fingerless gloves. In cold weather - classic, covering the whole hand.
5. Glasses. They protect the eyes from the sun, wind, dust, small stones.
6. Deep tread shoes. Provides better grip on the pedals, so your feet won't slip off. Advanced cyclists use slip-on pedals with special cycling shoes. They have a cleat on the outsole that attaches to the pedal and provides maximum support for the foot. But remember: the load on the legs in this case will be different, you have to get used to it.
7. Bright T-shirt, sweatshirt, jacket. Ideally with reflective stripes.
8. Backpack. It should fit snugly against your back.

It's clear. Do you need to do something with the bike?

Adjust the saddle. Sit on the bike, grab the steering wheel with your hands. With a correct fit, the leg resting on the pedal in the lower position should be slightly bent at the knee, and the foot should completely rest on the pedal.

Ideally, the saddle should have zero slope. But for convenience, it can be slightly tilted forward or backward. The main thing is that you do not slide on it while driving.

The optimal handlebar height is one at which you can easily hold it. The hand, forearm and shoulder should be in line.

Do not forget to install a headlight and tail light with flashing function and fenders on your bike. They will protect against water and dirt flying from under the wheels.

What should beginners know about?

If you are in the mood for long trips, seasoned bike travelers advise buying a leather touring seat. You will first have to be patient while the saddle adapts to your characteristics (the process can be painful). But then you will be comfortable. Gel pads on the saddle will also help make the ride softer.

Most bicycles sold in sports hypermarkets have mountain bike tires that are wide with deep treads. As a rule, beginners ride on asphalt, rarely going down to the ground. In this case, semi-slick tires are ideal - universal tires with a smooth tread pattern in the center and lugs on the sides. You will spend much less energy on travel.

The main thing to prepare for is pain in the buttocks.

Because of this, many abandon cycling altogether. Remember, pain is normal and temporary. It will go through in 3-4 short trips. It's important not to take long breaks. Ride, then the adaptation will be faster.

What to take with you on your trip?

Be sure to put in your backpack:

• Pump.
• A repair kit is a set of tools that will help with a puncture of a tire or other technical problems. Available from bike shops.
• A bottle of water. It can be fixed to the frame.
• Snack - energy bars, nuts, fruits.

You need to drink often, in small sips - a little earlier than you feel thirsty. Snack - as soon as there is a slight hunger or dizziness.

On long bike rides, it is better to take an isotonic drink with you - a drink that you can prepare yourself.

How to prepare for a long-distance bike trip?

To conquer decent distances (50 kilometers or more), you need to prepare for this. Start off with a daily hour of cycling at a comfortable pace. Gradually increase your travel time and keep your pace just above average until you can easily cover the 30 kilometers distance. Then you can try a 50 km bike trip.

How should you behave on a long trip?

If possible, go on a trip with the company. It's more fun and safer this way.

In the process, you will probably be hampered by a headwind. The best option is to sit behind a stronger cyclist and ride in his aerodynamic bag. But be sure to keep your distance in order to have time to slow down.

Don't overload yourself. Tired - stop, rest, have a snack. Or just walk with your bike behind the handlebars. Cycling is not about making records, but about having fun.

Avoid driving at night, even if you have a very bright headlight and a great bike.

Let driving in the dark be the rare exception, not the rule.

Do not take a heavy backpack with you. Limit yourself to the essentials. If on the way there is a place to stock up on water, do not take extra bottles with you.

Avoid cycling in extreme heat. The ideal weather for long trips is cloudy and cool.

Before a long bike trip, do not forget:

• Study the route, mark the points where you can replenish the supply of water and food, take into account difficult areas.
• Check if the wheels are well inflated and not deflate.
• Test the brakes.
• Look for dirt and debris on the derailleurs and chain.

Since I go on the road, is it worth remembering the traffic rules?

Of course. According to traffic rules, a cyclist can have two statuses.

1. Non-mechanical vehicle driver. If you are riding a bike. Main rules Section 24 of the SDA RF. Additional traffic requirements for cyclists and moped drivers.:

• Focus on road signs, obey traffic signals and traffic controllers.
• Allow pedestrians on the zebra crossing and passengers who get on or off the tram at a stop.
• Timely inform other road users about turning left or right. To do this, extend the appropriate hand to the side. If you want to brake, raise your hand above your head.
• Overtake other vehicles according to the same rules as motorists: only on the left, having given a signal in advance (left hand out to the side).
• Do not turn left on multi-lane roads and roads with tram lines. In this case, you need to dismount and go through the intersection along the pedestrian crossing.
• Always hold on to the steering wheel with at least one hand.
• Do not use your phone without a headset while driving.

2. A pedestrian. If you dismounted and walk next to your bike. Main rules Section 4 of the SDA RF. Responsibilities of pedestrians.:

• Cross over, but never cross the walking zebra crossing on your bike.
• Outside settlements, dismounting from your bike, walk along the side of the carriageway in the direction of traffic. Ordinary pedestrians are walking towards cars.

Is it okay to cycle on the sidewalks?

It is possible, but in extreme cases. Traffic rules determine the following priority for the movement of cyclists:

1. Cycle path or bike path.
2. The right edge of the carriageway (no more than one meter from the edge) or the shoulder. This option should always be used by cyclists riding in a column.
3. Pedestrian area and sidewalk - only if the first two options are not possible. In this case, pedestrians have priority: if the cyclist interferes with them, he must dismount.

If a cyclist is under the age of 14, he can only ride on sidewalks, cycle paths or cycle paths. The same applies to those who transport in a bicycle seat or accompany a child under 7 years of age.

But cyclists are strictly forbidden to ride on highways.

What happens if I break the rules?

For violation of traffic rules the Administrative Code provides for Article 12.29 of the Administrative Code of the Russian Federation. Violation of the Traffic Rules by a pedestrian or other person participating in the process of traffic. fine - from 500 (if the cyclist dismounted) to 800 rubles (if riding a bike).

If a cyclist breaks the rules while intoxicated, the fine is increased to 1,000–1,500 rubles.

The more often you cycle, the more opportunities will open up for you. This type of transport is a great way to spend your time pleasantly and profitably. The main thing is to remember about safety.