wan' s bike rambling

found this article from a site down under done by bicycle victoria. might be useful for beginners.

Cycling is a great form of exercise, and it’s fun. There are lots of health benefits associated with regular cycling. Your cardiovascular fitness will improve and this means you’ll lower your risk of heart attack and stroke. Pedalling is low impact, so you can improve muscle tone without stressing your knee and ankle joints.

The bicycle
Suggestions include:

• Make sure your bicycle is appropriate for your height and needs. Ask staff at bike shops for help when choosing a new bicycle.
• Have your bicycle professionally serviced once every year.
• Regularly check your bike yourself, perhaps once a week, to make sure it is in good repair. Check the tyres, bearings, gears, nuts and bolts, and lubricate the chain and cables. If you’re not sure how to do this, consult with staff at bicycle stores or bicycle repair shops.
• Adjust your saddle for your leg length. Your knee should be only slightly bent when your foot is on the pedal with your leg fully extended. You risk knee strain if your knees are too bent.
• Your handlebars should be positioned about five centimetres lower than your saddle height.
• Narrow seats may be uncomfortable, particularly for women. Opt for a wider saddle or a gel-filled saddle. You could also pad the seat with a sheepskin cover or similar.

The helmet
Suggestions include:

• Always wear a helmet. Research suggests that wearing a helmet reduces the risk of head injury by up to 60 per cent.
• If your helmet hits the road or an object, replace it even if it still looks okay.
• Look after your helmet. Keep it out of direct sunlight when not in use, and clean it strictly according to the manufacturer’s instructions.

General health and safety suggestions
Suggestions include:

• Let someone know your intended route and what time you think you’ll be back.
• Wear sunscreen on skin not covered by clothing.
• Take a drink with you to reduce the risk of dehydration.
• Pack identification, money and your mobile phone (if you have one) in case of emergencies.
• Don’t wear headphones. You need to hear what’s going on around you.
• Cycling shorts reduce the risk of skin irritation because the material doesn’t bunch and rub against your buttocks.

Road rules
Suggestions include:

• Treat your bicycle as you would your car, and obey the road rules. Don’t ride on the wrong side of the road or coast through red lights, for example.
• Flag your intention to turn by hand signalling or using your indicators if your bicycle has them.
• When turning right, perform a hook turn from the left side of the road.
• Ride in a predictable way, about one metre out from parked cars.

Visibility on the roads
Suggestions include:

• Always wear brightly coloured clothing. It is harder for motorists to see you if you are dressed in dark or dull colours.
• Fluorescent fabrics markedly increase your visibility to other road users.
• Have lights fitted to your bike, front and back, for night riding.
• Reflective garments, including reflectors fitted to the back of your shoes, can increase your visibility at night.

Riding tactics
Suggestions include:

• Altering your riding position from time to time reduces the risk of muscle overuse, stiffness and soreness.
• Pedalling in high gear for a long time will stress your knee joints. Switch to lower gears whenever you can.
• Maintain the same cycling rhythm when going uphill by changing gears.
• Once you’ve crested the hill, avoid the temptation to coast down the other side. Pedal a little bit to reduce the risk of lactic acid build-up in your leg muscles.
• Avoid using your brakes continuously when riding down a long hill, because you may overheat your brakes and consequently your tyres. Hot tyres are more likely to burst. Instead, apply the brakes gently and intermittently.
• Ride defensively. Don’t assume that car drivers have seen you. Make eye contact with car drivers when negotiating turns or intersections.

Things to remember

• Wearing a helmet reduces the risk of head injury by up to 60 per cent.
• Treat your bicycle as you would your car, and obey the road rules.
• Boost your visibility on the roads by always wearing brightly coloured clothing, and by fitting your bicycle with lights for night riding.

ciao!