Intro to Bicycles andIntro to Bicycles andBicyclingBicyclingApril 26, 2016April 26, 2016April 26, 2016April 26, 2016

What we’ll coverWhat we’ll cover

• Benefits of bicycling• Types of bikes• Gear• Safety• Technique• Etiquette• Energy/Recovery• Where to bike

• Benefits of bicycling• Types of bikes• Gear• Safety• Technique• Etiquette• Energy/Recovery• Where to bike

Benefits of BicyclingBenefits of Bicycling

• Improved cardiovascular health• Improved mood; decreased stress• Spend less on gas (commute, run errands)• Save the planet• Meet new people-spend more time with

friends/family (social health!)• Lots and lots more benefits

• Improved cardiovascular health• Improved mood; decreased stress• Spend less on gas (commute, run errands)• Save the planet• Meet new people-spend more time with

friends/family (social health!)• Lots and lots more benefits

Lots of bikes to choose fromLots of bikes to choose from

Ask yourself some questions to figure out whatkind of bike is right for you:

• What are your goals?• How do you intend to use the bike?• What is your budget?• How often will you realistically use it?

Road-Hybrid-Mountain-Commuter-Recumbent, etc

Ask yourself some questions to figure out whatkind of bike is right for you:

• What are your goals?• How do you intend to use the bike?• What is your budget?• How often will you realistically use it?

Road-Hybrid-Mountain-Commuter-Recumbent, etc

Road BikesRoad Bikes

Used to be known as the "ten-speed“. Now rangefrom 12 to 21 speed.

• Touring Bike designed to provide comfort for thelong haul. Excellent for long distances. Drophandlebars for comfort, good control and allow formultiple hand positions. Twenty one speeds fordifferent inclines cantilever brakes can stop youeven when you’re heavily loaded down.

Used to be known as the "ten-speed“. Now rangefrom 12 to 21 speed.

• Touring Bike designed to provide comfort for thelong haul. Excellent for long distances. Drophandlebars for comfort, good control and allow formultiple hand positions. Twenty one speeds fordifferent inclines cantilever brakes can stop youeven when you’re heavily loaded down.

Touring BikeTouring Bike

Road BikesRoad Bikes

• Racing Bike. Built for speed with anaerodynamic, thin and ultralight frame. Ashort wheelbase allows the bike torespond to the slightest movements and12 or 18 gears will get you, and keep you,at top speed. Great for racing or speeddemons!

• Racing Bike. Built for speed with anaerodynamic, thin and ultralight frame. Ashort wheelbase allows the bike torespond to the slightest movements and12 or 18 gears will get you, and keep you,at top speed. Great for racing or speeddemons!

Racing BikeRacing Bike

Mountain or All Terrain BikesMountain or All Terrain Bikes

• Rugged/heavier. Built with a sturdy frame,straight handlebars and fat, knobby tires.Good for off road riding—trails, mountains,single track, etc. Upright riding positionmakes it comfortable while giving youleverage for steep inclines

• Rugged/heavier. Built with a sturdy frame,straight handlebars and fat, knobby tires.Good for off road riding—trails, mountains,single track, etc. Upright riding positionmakes it comfortable while giving youleverage for steep inclines

Mountain BikeMountain Bike

HybridHybrid

• Cross between the road bike andmountain bike. Lighter than a mountainbike, but not as fast as a road bike.Straight handlebars, medium-width tires,21 gears, and upright riding position.Perfect for short distances, runningerrands or commuting.

• Cross between the road bike andmountain bike. Lighter than a mountainbike, but not as fast as a road bike.Straight handlebars, medium-width tires,21 gears, and upright riding position.Perfect for short distances, runningerrands or commuting.

Commuting

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City

Leisure

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Comfort

HybridHybrid

RecumbentRecumbent

• Designed to maximize comfort andminimize wind resistance. Use a “boom”and rear triangle combination with thepedals and chainset located at the front ofthe boom and the handlebars are locatedeither “over seat” or “underseat” in thecentre.

• Designed to maximize comfort andminimize wind resistance. Use a “boom”and rear triangle combination with thepedals and chainset located at the front ofthe boom and the handlebars are locatedeither “over seat” or “underseat” in thecentre.

RecumbentRecumbent

BMXBMX

• Designed for stunts and tricks. They arevery advanced and may even be made oftitanium to make the parts lightweight andstrong.

• Designed for stunts and tricks. They arevery advanced and may even be made oftitanium to make the parts lightweight andstrong.

BMXBMX

CruiserCruiser

• Heavy framed balloon tired bicycles. Also calledbeach bikes or boulevardiers and are designedfor comfortable travel over a variety of terrain.Cruisers were the bicycle standard from the 30'suntil the 50's. Recently returned to popularity.The traditional cruiser is single-speed withcoaster brakes, but modern cruisers come with 3or seven speeds, the latter with rim brakes.Aluminum frames have recently been used inCruiser construction, cutting the weight in half.

• Heavy framed balloon tired bicycles. Also calledbeach bikes or boulevardiers and are designedfor comfortable travel over a variety of terrain.Cruisers were the bicycle standard from the 30'suntil the 50's. Recently returned to popularity.The traditional cruiser is single-speed withcoaster brakes, but modern cruisers come with 3or seven speeds, the latter with rim brakes.Aluminum frames have recently been used inCruiser construction, cutting the weight in half.

CruiserCruiser

TandemTandem

• Designed to be riddenby more than oneperson. The termtandem refers to theseating arrangement(fore to aft, not side-by-side) instead of thenumber of riders.

• Designed to be riddenby more than oneperson. The termtandem refers to theseating arrangement(fore to aft, not side-by-side) instead of thenumber of riders.

FitFit

• Once you choose the right bike, get it fitproperly.

• If you regularly experience pain and havebeen riding a while, there is probably asimple adjustment that can be made to fixit.

• For about $50 a bike shop can fit you.This may prevent injury, soreness, aches,pain and make your riding more enjoyable.

• Once you choose the right bike, get it fitproperly.

• If you regularly experience pain and havebeen riding a while, there is probably asimple adjustment that can be made to fixit.

• For about $50 a bike shop can fit you.This may prevent injury, soreness, aches,pain and make your riding more enjoyable.

Properly Fitting HelmetProperly Fitting Helmet

• Properly Fitting Helmet– Snug around head– EYES: See the edge of your helmet with you

look up past your eyebrows– EARS: Straps should meet right under your

ear lobes to form a “Y”– MOUTH: Strap loose enough to breathe and

insert a finger between buckle and skin. Tightenough that if you drop your jaw you feel itpull down on the top of your head

• Properly Fitting Helmet– Snug around head– EYES: See the edge of your helmet with you

look up past your eyebrows– EARS: Straps should meet right under your

ear lobes to form a “Y”– MOUTH: Strap loose enough to breathe and

insert a finger between buckle and skin. Tightenough that if you drop your jaw you feel itpull down on the top of your head

GlassesGlasses

• Glasses to protect your eyes from the sun,bugs, sand, debris, rain, etc. Many sportglasses have interchangeable lenses forvarying amounts of daylight.

• Glasses to protect your eyes from the sun,bugs, sand, debris, rain, etc. Many sportglasses have interchangeable lenses forvarying amounts of daylight.

GlovesGloves

• Padded or gel gloves help to relievepressure/numbness in hands.

• Many have a terry cloth patch to wipeaway sweat for hot days.

• Padded or gel gloves help to relievepressure/numbness in hands.

• Many have a terry cloth patch to wipeaway sweat for hot days.

ShoesShoes--PedalsPedals

• You can use a toeclip and strap withsneakers/regularshoes. You canalso use a regularflat pedal (mostlyfor cruisers) but itis less efficientthan cliplesspedals.

• You can use a toeclip and strap withsneakers/regularshoes. You canalso use a regularflat pedal (mostlyfor cruisers) but itis less efficientthan cliplesspedals.

ShoesShoes--CleatsCleats

• Some bikes haveclipless pedals thatyou clip into for speedand efficiency.Pedals and cleatsmust be compatible.

• Some bikes haveclipless pedals thatyou clip into for speedand efficiency.Pedals and cleatsmust be compatible.

ClothingClothing

• Wear bright or light colored clothing sothat you can be seen

• Tuck away shoelaces or otherstrings/cords so they don’t tangle in yourbike

• Wear snug clothing (spandex!)• Never wear headphones

• Wear bright or light colored clothing sothat you can be seen

• Tuck away shoelaces or otherstrings/cords so they don’t tangle in yourbike

• Wear snug clothing (spandex!)• Never wear headphones

Tools and Stuff to BringTools and Stuff to Bring

Always carry:• Spare tube• Pump and/or CO2 cartridge• Tire levers• Tool set• Cash

Always carry:• Spare tube• Pump and/or CO2 cartridge• Tire levers• Tool set• Cash

Tools and Stuff to BringTools and Stuff to Bring

You may also want to consider:• Cell phone• Rain gear• Windbreaker/jacket• Energy bars, Gatorade if going for a longer

ride

You may also want to consider:• Cell phone• Rain gear• Windbreaker/jacket• Energy bars, Gatorade if going for a longer

ride

Safety CheckSafety Check

• Before you ride—do ABC Quick check:– A is for AIR—make sure your tires are

properly inflated– B is for BRAKES—make sure they work and

are not rubbing the tire– C is for CRANK/CHAIN—check your chain. If

it is loose or there are problems with yourgears, take to a bike shop. Lube regularly.

– Quick—check quick release levers and otherbolts to make sure they are tight

• Before you ride—do ABC Quick check:– A is for AIR—make sure your tires are

properly inflated– B is for BRAKES—make sure they work and

are not rubbing the tire– C is for CRANK/CHAIN—check your chain. If

it is loose or there are problems with yourgears, take to a bike shop. Lube regularly.

– Quick—check quick release levers and otherbolts to make sure they are tight

Road RulesRoad RulesBy law, bicycles are vehicles and have the same

rights, duties, and responsibilities as othervehicles on the road.

• Ride on the right, with traffic• Ride single file; maintain a straight line• Obey all traffic signs, signals and laws• Signal before turning• Yield to people in cross walks• Must lights at night (head and tail)

By law, bicycles are vehicles and have the samerights, duties, and responsibilities as othervehicles on the road.

• Ride on the right, with traffic• Ride single file; maintain a straight line• Obey all traffic signs, signals and laws• Signal before turning• Yield to people in cross walks• Must lights at night (head and tail)

Road RulesRoad Rules

In 2007 the Maine Legislature passed aBicycle Safety Bill

• Motorists must give a 3 foot, side-by-sideclearance when passing bicycles

• Allows bicycles to move from the rightportion of the road to avoid obstacles or toproceed straight near a right turn lane orfor turning left

In 2007 the Maine Legislature passed aBicycle Safety Bill

• Motorists must give a 3 foot, side-by-sideclearance when passing bicycles

• Allows bicycles to move from the rightportion of the road to avoid obstacles or toproceed straight near a right turn lane orfor turning left

Road RulesRoad Rules

• New law also waives liability forbusinesses with drive-up windows thatserve cyclists.

• New law also waives liability forbusinesses with drive-up windows thatserve cyclists.

Cycling EtiquetteCycling Etiquette• When passing another cyclist—pass them on

the left. Upon approach, ring your bell if youhave one or call out, “On your left”.

• When riding in groups:– Keep a straight line– Signal and call out stops and turns– Yell “car back” or “car up” to alert fellow cyclists of

approaching vehicles– If riding pace line, point out pot holes, debris, or other

hazards (e.g. road kill)– Take your turn at the front of the line

• When passing another cyclist—pass them onthe left. Upon approach, ring your bell if youhave one or call out, “On your left”.

• When riding in groups:– Keep a straight line– Signal and call out stops and turns– Yell “car back” or “car up” to alert fellow cyclists of

approaching vehicles– If riding pace line, point out pot holes, debris, or other

hazards (e.g. road kill)– Take your turn at the front of the line

TechniqueTechnique

• Upper body should be relaxed—legs dothe work

• Focus on making smooth circles—not justthe push down

• Slide your body back slightly for goingdown hills

• Lift up very slightly off the seat for goingover bumps/pot holes (avoids pinch flats)

• Upper body should be relaxed—legs dothe work

• Focus on making smooth circles—not justthe push down

• Slide your body back slightly for goingdown hills

• Lift up very slightly off the seat for goingover bumps/pot holes (avoids pinch flats)

TechniqueTechnique

• Relax your hands on bars—thumbs underbar and not resting on top

• Turn with your body, not your handlebars• Sit up straighter on hills-push back on seat

slightly to allow more oxygen into yourlungs

• Go at your own pace

• Relax your hands on bars—thumbs underbar and not resting on top

• Turn with your body, not your handlebars• Sit up straighter on hills-push back on seat

slightly to allow more oxygen into yourlungs

• Go at your own pace

Energy/RecoveryEnergy/Recovery

• 1-2 hour rides, bring water and stayhydrated. Eat protein and carbohydratew/in one hour of finishing (e.g. applew/PB)

• 3+ hour rides, consider Gatorade inaddition to water to maintain electrolytes.Bring a snack and eat before you arehungry; drink before you are thirsty. Eatprotein and carb w/in one hour of finishing.

• 1-2 hour rides, bring water and stayhydrated. Eat protein and carbohydratew/in one hour of finishing (e.g. applew/PB)

• 3+ hour rides, consider Gatorade inaddition to water to maintain electrolytes.Bring a snack and eat before you arehungry; drink before you are thirsty. Eatprotein and carb w/in one hour of finishing.

Have Fun!Have Fun!

• Don’t stress about all the details—just getout and pedal and enjoy the freedom, thewind, nature, and the physical activity!

• Don’t stress about all the details—just getout and pedal and enjoy the freedom, thewind, nature, and the physical activity!

• If you have any questions you can findhere

• http://roadbikehub.com/dont-like-morning-evening-traffic-jams-road-bike-answer/

• If you have any questions you can findhere

• http://roadbikehub.com/dont-like-morning-evening-traffic-jams-road-bike-answer/