Vive Healthy Bicycle Commuting Workshop 03/24/2018

ABC Quick Check to make sure every ride you take is safe

  1. Use your ears and eyes to inspect
  2. If bicycle has been dormant closely inspect bicycle
    • Shake/Drop bicycle on it’s wheels
      1. Listen for anything that raddled or sounded loose or broken
    • Spin your wheels
      1. Listen for rubbing or grinding
    • Test your brake levers
      1. Inspect both cables and cable housings. DO NOT RIDE IF LOOSE FRAYED ETC.
    • Inspect your chain
      1. Pedal forward/backward looking for any kinks
    • Verify you have some road tools before you head out
      1. Pump
      2. Tube/levers
      3. Multi tool
  3. Learning how to fit your bike and helmet properly
    • Initial adjustment should get you within %20 of your perfect fit
    • Measure  two dimensions fore/aft and top/bottom
    • Fore/aft
      • Rest elbow on nose of saddle and extend your forarm to headset.
        • Middle finger should rest in center
      • Bicycle Seat
        • Men tilt bicycle seat slightly up or flat
        • Woman tilt seat slightly down or flat
        • Different angles put different stress
    • Height
      • Rest armpit on saddle and extend hand to bottom bracket
      • Middle finger should meet at the bolt of BB
  4. Discuss the “Rules of the Road” for bicyclists
    • Different from town to town
    • When in doubt, ride as you would if you were driving a car.
    • Stop Signs
      • Safely role through stop signs without coming to stop
      • Stand on pedals to make yourself seen
      • Drag left foot as you approach intersection in the event you need to come to a stop
    • Stop lights
      • Obey like your in an automobile
      • If you must cross a red light be sure you have at least 20 seconds to cross.
  5. Practice skills, such as turning and scanning behind you, and how to signal safely
    • You own the road as much as a car
    • Ride at comfortable speed so that your remain in controll
    • Always look forward and do not obsess with whats behind you.
      • Scan from front of tire through 10-20 yards ahead (shake your head yes in slow motion)
        • Pay attention to people in parked cars to avoid opening doors
      • Be mindful of left and right side of you (shake your head no in slow motion)
    • Be respectful of pedestrians, bikers and autos
      • Wave at cars as you pass or cross them
      • Nice to say thank you and excuse me to pedestrians as you cross them
    • Looking behind
      • Assure you have clear path ahead of you
      • One hand on handlebar, other hand on back of saddle, turn and look
    • Turn lanes
      • If your turning
        • Stay to the right of the turn lane (car is at your left), allow cars to safely go around you if necessary
      • If your going straight
        • Stay to the left of the line in the turn lane (turning car is at your right),
        • Relative to cars in your same lane, stay to the right so they can pass safely to ‘your left’
    • Signaling
      • Point and say where your heading, don’t assume people can read your body or mind
      • When your coming to a stop, stand on your pedals so people or autos can see you and shows intent to slow down or stop.
  6. Answer your questions about route planning, gear, equipment, and more.
    • Clothes
      • Most likely you don’t need anything special.
      • Goal is to stay cool/warm/dry
        • Polyester, cotton and wool (the holy trinity)
          • Poly help wick sweat
          • Cotton absorbs
          • Wool keeps you cool/warm
        • Hiking like clothing is always a good alternative
      • Extreme weather
        • Extremities
          • Feet
            • Wool or heavy cotton sock
          • Hands
            • Light gloves with fingerless glove over
          • Neck and face
            • Baklava (preferably wool)
        •  Fog/Snow/Rain
          • Reflective gear
          • Tail and head light
    • Gear
      • Bicycle computer
        1. Helps moderate effort
        2. Provides a clock
      • Bags
        • Mount on bike if you can
        • Backpack
          • Can get warm depending on time/effort
        • Pack your tools and clothes
          • I like extra hat and shirt
      • Tires
        • Anything that provides extra flat protection
          • Don’t have to pump to maximum
          • Remain within %10 of max PSI
          • Front requires less than back
    • Routing
      • Google
        • Free
      • RideWithGPS.com
      • Free or subscription
  7.  Conclusion
    • Find a local bike store
    • Maintain as much as you can