Four Ways to Stay Safe While Bike Riding This Summer
Summer biking season is in full throttle, but it’s never too late to discuss and check out your preferred ride over mountain terrains or cruising the rail trails bisecting Michigan. Biking or cycling is very well-known for being a great cardio activity for any age, whether you may be riding for the first time or as a seasoned trail rider. Strap on that helmet and go out to enjoy a quiet solo ride or set out for a fast-paced group cycling trip. Either way, take a shot of water and let’s go! Enjoy the sun warming and soothing your body while your pedaling drives a rushing cool breeze over you.
No matter your flavor of biking, as you kick those pedals into gear these tips are great to keep in mind when jumping on a bike.
Tune Your Ride
When pulling the bike out for a ride, it’s always a good idea to size it up. If you’re a first-time rider or a long hauler, you want to double check your bike to ensure a safe time. Having a proper fit and form goes a long way in keeping you efficient and cutting down on fatigue and avoiding injuries. Basics can come down to general length of reach and seat height for many average riders. When you’re on it, does your back and limbs get scrunched up tight? Or are you outstretched trying to reach too far with your arms or legs, unable to reach a comfortable median?
Get in the Right Position
Given bike frames, you will certainly encounter differences between an average, mountain, urban, or racing bike. As a quick assessment for the right position, check to see if your pelvis lines up to your seat/saddle while standing next to it. When you sit on your bike, can you also stay on it without sliding off forward or backward? Do you feel a normal pressure on the bony areas of your buttock bones while staying stable? If your arms and legs are resting comfortable while reaching, and the seat keeps you on and in place with little effort, this should be a good start.
Once ready to try circling the pedals, at the bottom of the pedal stroke you should have a small bend to your knee for 30 degrees, and at the top you will have a fuller bend near 70 degrees. Your handlebars should be positioned high enough to rest comfortably while keeping your shoulder blades retracted back into a resting position. Keep your back from being curved, and maintain a slight bend to your elbows with wrists straight.
For a deeper explanation, this article can give in-depth details to further adjust your bike with consideration of certain pains you may experience. Additionally, for the more avid or competitive cyclist, bike fittings are the next step up for full on-site body assessments that may run $100 or more to tune your ride and body for the most efficient and comfortable fit to better meet your needs.
Wear a Helmet
On a final note, please always consider a helmet! It has been reported that approximately 46,811 injuries have resulted from traffic accidents while on bikes. Additionally, 140,000 head injuries and 247 traumatic brain injury deaths occur each year due to bicycle crashes. Thankfully, several options exist to prevent these injuries or reduce severities. Stating one of the most important, helmets are crucial. Place the helmet on and strap it tightly for a snug fit to ensure it will not slide around. A biking helmet is a must have to protect your head from trauma upon impact. Many programs and pop-up events exist, including through My Michigan Health, where you can even receive free or discounted helmets in your area. So please monitor your local social media.
Be Aware of Your Surroundings
Once on the road, keep your head up and scan your environment. Always be aware of your surroundings and aware of traffic – be it walkers, bikers or vehicles. Keeping your eyes up will also help keep your neck and back in proper neutral position and keep you more well-balanced on your bike. When riding, wear bright or reflective clothing, gear or bike colors to remain visible to others. Regarding traffic laws, use the typical rules a car would on the road and make use of a bike lane when available. In certain communities, nearby rail trails can potentially get you to your destination with less vehicle interactions. While getting to your destination, you too can make use of turn signals to help people stay aware of you. When turning, a straight arm out signals you’re turning that same way you’re pointing. Bending your arm at the elbow signals you’re turning the opposite direction. Remain cautious though, as surveys have shown barely 30% of people recognize these gestures. Despite this, turning gestures can make others notice you and be more likely to remain cautious around you.
In closing, from your local physical therapist and fellow cyclist, thank you for reading my article. Now get out there and enjoy the rest of summer riding the trails!
Physical Therapist Justin Bobick, D.P.T., is located at MyMichigan Health Park Freeland. Justin specializes in orthopedics, vestibular/balance dysfunctions, manual therapy, sports, and dry needling. For more information or an appointment with Justin, please call (989) 695-2466.
