Bike riding is an easy way to lose weight, tone your muscles, and improve your overall health. It is also less expensive, and better for the environment, than driving a car. Unfortunately, bike riding can lead to potentially serious injuries. According to 2009 statistics from the Centers for Disease Control and Prevention (CDC), more than 500,000 Americans visit an emergency room each year due to bike-related injuries --- with more than 700 dying because of an injury sustained during a bike ride. As with operating a motor vehicle, safe bike riding requires time and effort to reduce the risk of injury and accident.
Inspect Your Bike and Equipment
Inspect your bike before each use to avoid accidents. The National Highway Traffic Safety Administration (NHTSA) recommends checking that your brakes are working, your tires are inflated properly, there are no loose parts on your bike, and that reflectors and lights are securely fastened before riding. A regular tune-up by a professional will ensure your bike is mechanically sound.
Ensure Your Bike Fits
Riding a bike that is too small or too big for your body increases the likelihood of an accident or injury occurring. When straddling your bike, there should be 1 to 2 inches between the top bar and your body if you use a road bike, and 3 to 4 inches between the top bar and your body if you use a mountain bike. Your bike seat should be level, and adjusted for a slight bend at the knee when your legs are completely extended. The handlebars should be the same height as your bike seat.
Improve Visibility
Improving your visibility reduces the risk of being hit by a motorist while riding your bike. Wearing fluorescent colors, applying reflective tape to your helmet, bike, and clothing, and using flashing lights will improve your visibility, according to the NHTSA. Washington state's Department of Transportation suggests making eye contact with drivers on the road to ensure they are aware of your presence.
Watch for Hazards
Use your eyes and ears when scanning the environment for potential hazards. Look out for cracks, potholes, gravel, storm grates, wet leaves, benches, signposts, and other obstacles. Do not wear headphones or listen to loud music while riding. Avoid running into other bikers, animals, and small children.
Dress Appropriately
Improper clothing and footwear are dangerous when bike riding. The Nemours Foundation suggests avoiding loose pants, untied shoelaces, and backpacks with straps, as these items may become caught in your bike chain. Do not wear flip-flops, cleats, or sandals, and wear gloves to improve your grip on the handlebars.
Follow Traffic Rules
Bikes are considered vehicles in most jurisdictions, which means you must obey the same traffic rules as motor vehicles. Always ride in the direction of traffic, obey lane markings and traffic control devices, yield to traffic and pedestrians when necessary, and walk your bike across intersections. You should also learn and use hand signals to alert cars and other bikers when you are ready to stop or turn, the Nemours Foundation advises.
References
- National Highway Traffic Safety Administration: Kids and Bicycle Safety
- National Highway Traffic Safety Administration: Easy Steps to Properly Fit a Bicycle Helmet
- American Academy of Family Physicians: Bike Safety Tips
- Nemours Foundation: Bike Safety
- Washington State Department of Transportation: Bicycle Safety Tips
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