I’m not planning on turning my site into a cycling blog, but I have had a few questions recently from people who were interested in starting to ride after having me tell them how much fun I’ve been having this summer and how it’s helped me lose quite a bit of weight.
So here’s a set of tips for anyone thinking of dusting off their bike and getting out on the streets and trails. (It’s mostly written for adults but most of it applies to children, too.) And I’m going to give it a nice clickbait title to see if anyone will visit from Twitter!
- Wear a helmet. I know, why do I need a helmet? I’m not racing/I only ride in my neighborhood/I look stupid in a helmet (this is mostly guys and I’m pretty sure the same reason guys don’t want to wear masks). This is why: you only get one head and one brain and if you fall off your bike for any reason there’s a good chance you’ll land on your noggin, which may cause damage you won’t be happy about. Take it from me. I absent-mindedly tried to stop using only my front brakes a few years ago and went ass-over-handlebars onto the asphalt, landing on my forehead. Fortunately, I was wearing a helmet which did exactly what it was supposed to: absorbed the shock, crushing the plastic and the foam padding. I ended up with a few scrapes on my hands and one leg (and bent handlebars) but was able to ride home without even a concussion. There are lots of potential hazards that might dump you to the ground – cars backing out of driveways, children on bikes coming the other direction who aren’t great at steering, and the ever-present squirrels and rabbits, who love to change directions and try to run under your wheels. If you prefer your head to be undamaged, wear a helmet.
- Learn to use your brakes correctly and make sure they’re set up right. You’ll need them. As the previous story illustrates, don’t use your front brakes until after you’ve applied the rear ones. Rear, then front. Rear, then front. If your front brakes lock up by themselves you’re going to try to fly and I’m pretty sure you won’t be any better at it than I was. Also, wear a helmet.
- Don’t wear headphones or earbuds. You’re going to want to hear the road or trail noise, both the tranquil sounds of nature and the guy coming up on you from behind yelling, “Passing on your left! Passing on your left!” Frankly, nothing is more irritating on a trail than someone walking their dog with AirPods in who can’t hear me coming. More than once I’ve had to come to a complete stop because their dog is all over the trail and they couldn’t hear my plea to pass them. Even worse is when they hear me at the last second (I have slowed down to a crawl already), get startled, and then are angry at me for “surprising” them. Good thing I have a helmet on.
- Always, but always, announce that you’re going to pass someone on a trail. Walkers, runners, and fellow cyclists. Always. There are several ways to do that, including bells or horns, but I prefer a shouted “I’m on YOUR LEFT!” If they know which hand is which (not guaranteed, I admit) they have a chance to move to the opposite side. Most people are appreciative of this – some even tell me “thank you for telling me!” which makes me think not everyone does this. You can even do this with the strap of your helmet under your chin!
- Consider using an app to help you track your mileage. It’s a great motivator and you can often connect with other riders in your area (and worldwide) who will help support and motivate you. I have a couple of dozen cyclists in Michigan’s Thumb area who I follow on Strava and they’ve followed me back, and we give each other thumbs up on our rides. I’ve only ever met a couple of them face-to-face (though I’m pretty sure I’ve had seen a few heading the other direction on our area’s more popular trails), but it’s a great community and can be inspirational. Some of the cyclists log thousands of miles each year (I’m up to 1,200 for 2020 myself, which is my personal best in a calendar year) and it’s fun to watch their miles add up. Also, all of them wear helmets.
- Hydrate! One of the mistakes I made when I started cycling about ten years ago was to not drink much – if any – water when I was on a longer ride. I figured I’d lose weight by sweating off water, right? Wrong. At some point your body will start trying to protect itself if you get dehydrated and the whole fat/calorie burning process slows down. So be sure to add water to your engine when you ride. You can fill your water bottle at the same time as you’re grabbing your helmet!
- In case I’ve forgotten to mention it, wear a helmet.
That’s it for now. Even with the weather cooling off as we move into fall, there are still plenty of days to get out and ride. Start with a couple of miles and, if you’re so inclined, add a half mile each time out to push yourself. A 10- to 12-mile ride at about 10-12 mph takes, by the miracle of math, about an hour, which is a great workout. But anything shorter (or longer!) is great, too! The point is to stay active.
And wear a helmet, of course. Have fun!