Cycling is a great way to exercise, get active, and stay fit. Just a 30-minute session of cycling allows you to burn upward of 300 calories – yes, that’s the charm!1 Plus, if you’re cycling outdoors or in the countryside, it can be a wonderful way to get some fresh air. But, as with any sport, you need to get safety right, every time! By trying to do too much too soon, you could put yourself in harm’s way with strained muscles, aches and pains, or worse.
Here’s how you can make sure you don’t get off on the wrong foot when it comes to your cycling.
# Do Your Bike ChecksThis is rule number 1! Safety is especially important if you’re cycling with your kids. According to estimates, around 300,000 children end up needing emergency medical care linked to cycling injuries every year, and around 10,000 need hospitalization. Head injuries are a potentially life threatening issue, so be sure you’ve read up on how to make your ride as safe as possible.
Here’s a quick run-through of some basics on your cycle itself:
- Right-sized bike: Pick a bike that’s the correct size for you. When standing astride your bike with feet flat on the ground, ensure 1–3 inches between the top bar and your body.
- Brake check: Check them to see they’re working fine before you set off on a ride.
- Tire check: Ensure your tires are adequately inflated.
- Chain check: Grease your bike chain from time to time to keep it in good working order.
# Invest In The GearGetting the right attire for this form of exercise or sport is as important as in any other game. You wouldn’t play football or go swimming without the correct shoes or clothing, so give cycling the same consideration. Here are some things you should get yourself:
- Bright clothes: Wear bright clothes so that motorists in cars and larger vehicles can see you easily and avoid collisions.
- No loose clothes: Loose clothing could get caught in the chain or tires of your bike and cause a nasty fall or accident. Wear clothes that allow for movement and are comfortable but have no loose parts.
- Elbow and knee pads: For those times when you do have a tumble, the extra layer of padding helps avoid bad scrapes, bumps, and bruises.
- Good biking helmet. Protecting your head is so vital in case of an accident. Invest in a good quality biking helmet.
# Always Warm Up FirstNever hop on your bike and hit high speeds just because you can. You need a 10-minute warm up off your bike to get you ready. Once on your bike, start by cycling slowly at an easy pace for at least 5 minutes before you kick it up a notch. Feel your heart rate rise bit by bit and your body physically warm up as well.
A warm-up increases your blood flow, gets that circulation going, improves your range of motion, and makes muscles more limber. It also fires up your body’s communication systems – the brain, muscles, and nervous system. This goes a long way in preventing injury and making your body more responsive.
# Stay HydratedAlways remember to stay optimally hydrated. Even on days where you aren’t cycling, get in a couple of liters of water in the form of soups, juices, or just plain water. Remember, coffee and tea don’t count. When you are cycling, it is possible for you to drink too much water, so aim at just replenishing what you lose. Sip on water every 15 minutes or so that you’re cycling. After your biking is done, if it’s been an especially strenuous workout, you may need to replenish lost electrolytes.
# Protect Yourself From The SunProtect your body from sun damage and harmful ultraviolet radiation that can age your skin or put you at risk of skin cancer. Here’s how:
- Use a high SPF sunscreen for your skin. This needs to be reapplied from time to time if you’re outdoors for a length of time. Every two hours is recommended.
- Don’t forget to apply some on the back of your neck, ears, and even the back of your legs as these tend to be exposed the most to direct sunlight as you ride.
- Invest in ultraviolet protection factor (UPF) cycling clothing if you live in a sunny area or are cycling in the sun. These clothes block out much of the ultraviolet radiation and prevent it from actually reaching your skin.
- Wear sunglasses to protect your eyes.
# Eat RightHaving a good collection of healthy meal and snack ideas is always helpful. This will allow you to eat right, to give you the energy you need during the ride and to help your body recover well after cycling. Get in lots of fresh produce, lean protein, and healthy fats and fiber. Here are some snack and meal ideas to help you get going:
Spinach and banana smoothie
Protein balls made with nuts, seeds, dates, and coconut or honey for post-workout recovery
Oat and banana muffins
Salmon and eggs
Fruit smoothie
Oats porridge