Safety
"It's as easy as riding a bike."

For the new and inexperienced cyclist, bike safety isn't always that simple. Accidents and overuse injuries are common and can be serious. However, using your common sense and good equipment can help to keep you safe. Following some sound advice can make riding a bike as easy as the saying goes.

Join the club
Bike enthusiasts and shop owners, Bill Arnold of Arnold's Bikes and Mike Kindrick of Mike's Bikes in Columbus, Georgia, recommend that new cyclists join a cycling group for exposure to more experienced, veteran riders. A cycling group can prove priceless because members can offer tips on the best places to ride, such as scenic locations, low traffic areas, and safe terrain. Many cycle clubs offer training classes for beginners on cycling safety, routine bike maintenance, and health issues concerning cyclists.

Choosing a bike that fits
Before purchasing a bike, know where you plan to ride. A bike for pavement is designed differently than a mountain bike for off-road riding. Once you know the terrain and style of riding you want to do, you're ready to have the bike fitted to you.

The right fit will reduce pain from long rides; help you handle the bike better, thus, lowering your risk for an accident; and help prevent overuse injuries. The bike should be fitted according to your height, weight, leg length, arm length, and shoulder span. Here are a few things you can do to be sure of a good fit:

  • Place your arms on the handlebars. There should be a 10° bend at your elbows.
  • Sit on your bike with your foot on the pedal. Your knees should bend at a 10° to 15° angle (see photo).
  • Pedal the bike. Your knees should be neither fully extended nor extremely bent.
  • Stand, straddling the cross bar, with both feet flat on the ground. Lift the bike until it touches the groin area. If the fit is correct, you should be able to lift the front tire 1 to 2 inches off the ground .
After the fitting, you may need to make minor adjustments, so ride where you are comfortable and where there are few or no cars. Before participating in a competition or a long ride, make sure all the adjustments have been made, and you are comfortable with your new bike.

Wear the right equipment
The correct use and proper fit of equipment is essential for cycling safety. When looking for protective equipment, you want to first begin with a good helmet.

Bike helmets are made of stiff foam called expanded polystyrene (EPS), which is similar to that in a white Styrofoam cooler. The spongy foam is great for comfort and fit, but, once crushed, the EPS does not recover. Damage may not always be visible, so you should replace your helmet after any crash. Even if the helmet does not appear to be broken, it may have a hairline crack that reduces its effectiveness.

The bike helmet is designed to break and absorb force upon impact rather than transferring it to your head. Although, the holes in a cycling helmet keep the head cool and the helmet lighter, they are designed mainly to help disperse the force of an impact.

The best helmet fits properly and has been manufactured to meet safety standards. Your new helmet should fit level and square on your head, and the front should cover the forehead without obscuring your view. Look for a helmet that has been tested and is approved by the American National Standards Institute or Consumer Product Safety Commission.

Essential protective equipment also includes padded gloves that protect during accidents and help prevent overuse injuries. The gloves should cover your fingers completely and have reinforced padding between the thumb and the index finger to prevent thumb ligament injuries. The padding will protect your hands from abrasions, but it can also help decrease the risk for carpal tunnel syndrome or ulnar nerve compression caused by gripping the handlebars.

Other forms of safety equipment include shoes that prevent little, if any, flexion (bending), eyewear that protects you from road debris and UV rays, and clothing such as padded shorts that keep you comfortable during long rides.

Join a club, choose a bike that fits you, and wear the necessary equipment to keep you safe. Follow this sound advice, and you'll see that safety is "as easy as riding a bike."

Lisa Kimbrough, BS and Bruce Getz, ATC
Columbus, Georgia