Cycling is an excellent form of cardiovascular exercise and offers benefits such as weight loss and improved fitness. As with any exercise or sport, there is potential for injury. Generally, the most common injuries are related to wear and tear on joints that come from the repetitive motion of cycling or from bicycle crashes. Riding on the road or mountain biking on trails offers another set of possibilities for injury.
Beginning Safely
Before beginning any new exercise program, it is always best to check in with your doctor, especially if you are not otherwise active. This is especially true with cycling. When starting your new cycling program, it is best to start slow and gradually progress. This will help avoid overuse injuries, such as muscle soreness and strains. Do a proper warm-up and cool-down before and after exercise to keep your muscles limber.
Road Riding
If you plan on riding your bike on roads that share traffic with motor vehicles, it's essential that you learn the rules of the road. The Pedestrian and Bicycle Information Center suggests learning the proper hand signals for turns and stopping, as well as riding in the right lane with the flow of traffic. When first beginning road cycling, start on roads that do not have much traffic to get a feel for the rules. Check your local and state laws for road bicycle laws and regulations.
Bike Fitting
Make sure that the bike you are using, whether it is stationary or not, fits your body. Using a bike that is too small or too large can put excess strain on your joints leading to a very uncomfortable ride. Your local bike shop can measure you professionally for a bike that fits your body.
Helmet and Gear
Always wear your helmet when riding, regardless of local laws. The Insurance Institute for Highway Safety estimates helmet use to reduce head injury risk by 85 percent. Wearing a helmet approved by the Consumer Product Safety Commission (CPSC ) is the single most important step you can do to avoid a cycling injury. The CPSC puts helmets through rigorous tests to verify their safety. Helmets that pass must carry a label certifying their test results. Other safety gear includes protective eye wear, gloves, elbow and knee-pads. Wearing reflective and bright clothing so other cyclists and motorists can see you is also a good idea.
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