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Categories > Exercise and Fitness > Bicycling

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Pedal pusher
Ride your way to fitness

» Comfort counts

» Train smart

Cycle safely

Follow these tips for a safe ride:

  • Be visible. Always wear bright clothing when riding. During evening or early morning hours, make sure your bike is equipped with reflective material, a white light in the front and a red light in the rear. You should have reflective material on your clothes, too.
  • Cover your head. Wear an ANSI-, CPSC-, ASTM- or Snell-certified bike helmet. Make sure the straps fit snugly to prevent the helmet from slipping.
  • Be prepared. Carry a cell phone, some money and a small repair kit in case there’s a problem with your bike.
  • Follow the rules of the road. Ride with traffic flow and obey all traffic laws. Use hand signals when turning and watch for opening car doors, other bikers, joggers and cars.
  • Take care of yourself. Drink water frequently. If you feel overheated, dizzy or nauseous, stop and rest.

You don’t have to be Lance Armstrong to benefit from bicycling. Not only is it an excellent workout for your heart and lungs, but it strengthens lower body muscles without overstressing your joints. You’ll even work your upper body when climbing hills. Bicycling also gets you outdoors where the fresh air and sunshine can help improve your mood.

Comfort counts

Before you hit the road, have your bike properly fitted to minimize discomfort, increase efficiency and prevent injury. Take your bike to a bike shop for adjustment or follow these tips:

  • Raise or lower your bike seat so your leg can extend almost fully when the pedal is in its lowest position.
  • Keep the seat level.
  • Adjust the handlebars so you can reach them without straining. Your hands should grip the handlebars about one inch wider than your shoulders.

Train smart

Before beginning a ride, warm up by pedaling in a low gear for about five to 10 minutes. Once you start, build up to about 80 to 90 revolutions a minute. Use a low gear when you need power, such as climbing a hill, and a high gear for speed. Near the end of your ride, cool down by pedaling slowly in a low gear to gradually lower your heart rate and prevent sore, stiff muscles.

If you’re new to bicycling, start with short rides on flat terrain. You can increase intensity by going faster until your endurance improves and then tackle longer and more challenging rides.


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