Top tips for cycling
Choosing and setting up your bicycle
When choosing a bike you need to ask yourself what type of riding you’ll be doing. Will you be commuting, road riding, mountain biking? This will dictate what type of bike you’ll need. If you’re unsure what type of bike is suitable ask at a specialist bike store. Make sure you take the bike for a test ride before you buy – try a couple of different bikes to make sure you get one you’re comfortable with.
Staff at specialised stores will also help you set up your bike and ensure your seat and handlebars are in the right position.
When you’re sitting on the seat, with your foot on the pedal, your knee should be only slightly bent. You risk knee injury if your leg is either too bent or too straight.
Your handlebars should be positioned about five centimetres lower than your seat height. When reaching your handlebars you shouldn’t feel too stretched – you should be able to grip your brakes comfortably.
Maintenance
Once you’ve bought your bike it’s important to look after it and keep it well maintained. If you’re not sure how to do this yourself take it to a bike shop at least once a year to have it professionally serviced.
Also check and clean your bike regularly yourself to keep it in good condition. Check the tyres are well inflated, remove excess dirt and oil, and lubricate the chain and cables, if required (use chain oil, not 3-in-1 from the hardware store).
Avoid leaving your bike in the rain and if you must use your bike on sand or near salt water (it’s best not to do so), clean it afterwards. While many bikes - if not most - now have aluminium frames, everything else can still rust.
Your helmet
Helmets are an important piece of safety equipment. Research suggests that wearing a helmet reduces the risk of head injury by up to 60 per cent. And it’s required by law.
But just wearing a helmet isn’t enough. A cycle helmet needs to feel comfortable, fit correctly and be suited to your style of riding. Try a few out in the bike shop to make sure you get one that’s right for you. Check out these frequently asked questions - to help make the right decisions when buying and wearing a cycle helmet.
And remember, if you have an accident and your helmet hits the road or an object, you must replace it even if it still looks okay.
Road riding
Treat your bicycle as you would your car, and obey the road rules. Ride in a predictable way, about one metre out from the side of the road. Make sure you clearly indicate with hand signals when you intent to turn corners or stop.
And make sure you’re clearly visible by always wearing brightly coloured clothing. If you’re cycling at night wear reflective clothing and use both front and back lights. By law you need a steady or flashing white or amber forward-facing light and a steady or flashing rear-facing red light. Both must visible from at least 100 metres. If you use two headlamps, only one may be flashing.
General health and safety suggestions
Before you hit the road…
- Let someone know your intended route and what time you think you’ll be back.
- Apply SPF30+ broad spectrum sunscreen 15 minutes before going outside and reapply regularly.
- Consider how far you’re going – for longer rides take along some additional snacks to keep your energy up and warm clothing or a jacket in case the weather deteriorates.
- Take plenty of liquid with you to ensure you stay well hydrated.
- Carry a basic tool kit with you, including a pump and puncture repair kit. If you’ve never fixed a puncture before, ask someone to show you so you know what to do.
- Make sure you take identification, money and your mobile phone (if you have one) with you in case of emergencies.
New to cycling?
When starting out it can all seem a bit daunting with so many things to consider. Bike NZ's Getting Started Guide has some great information to help get you into it. Check out:
Bike buying guide: http://www.ridestrong.org.nz/RS/wikis/getting_started/buying-a-bike.aspx
Setting up your bike: http://www.ridestrong.org.nz/RS/wikis/getting_started/bike-set-up.aspx
What to wear: http://www.ridestrong.org.nz/RS/wikis/getting_started/what-to-wear-road-riding.aspx
Cycle terminology: http://www.ridestrong.org.nz/RS/wikis/getting_started/cycling-terminology.aspx
