TOPS provides advice for cycling success

MILWAUKEE, WI — Bicycling is a pleasant and healthy way to experience the great outdoors while adding physical activity to your day and flexible enough not to be limited to certain ages or activity tolerances, according to TOPS Club. The nonprofit weight-loss support organization said many communities are “bike friendly,” with car-free bicycle lanes, bicycle paths in parks and other such amenities.
TOPS said to consider the following:
—Choose a bike. Visit a reputable bike shop to view the many types of bikes on the market, including hybrid bikes, cruisers, mountain bikes, and road bikes.
—Good fit makes you fit. After deciding what style of bike, make sure the frame is appropriate. To find the right fit, straddle the bike and stand flatfooted: on a typical road bike, there should be at least one inch of clearance between the groin and the top tube; there should be at least two inches on a standard mountain bike. Having a bike that fits well is important — not only for comfort, but also to help prevent injuries.
—Location, location, location. The handlebars and seat, or saddle, should be positioned correctly for an optimal ride. The seat should be comfortable, located high or low enough so each knee is bent only slightly at the bottom position of each rotation (at an angle of 25 to 30 degrees), and level or with the nose end just slightly higher. Seats are not “one size fits all” and should be appropriate to your build and riding situation.
—You’re not as hardheaded as you think. Always wear a helmet when you ride. This simple rule protects from head trauma and prevents brain injury. With helmets, cost does not always imply level of quality. If the helmet no longer fits correctly or becomes damaged, replace it.
Take a moment to check the helmet’s fit in the mirror and make a few adjustments for proper safety protection.
•The front is almost touching your eyebrows.
•The helmet is level across the top of the head.
•The side buckles are just below ear lobes.
•The side straps straddle ears.
•The chin strap is fastened tightly enough to allow only one finger to squeeze between it and your skin.
—Be kind to your body. Cycling should not involve stress and strain. A comfortable reach allows you to maneuver the bike easily without shifting your center of gravity too far forward. Keep arms and shoulders relaxed and avoid locking elbows. You should not feel cramped, and your elbows should not interfere with knee motions. Shift your hand and body positions frequently.
—Know the rules of the road. Attach a rear view mirror to your helmet, handlebar or sunglasses. Ride with traffic, obey all traffic rules, and yield the right-of-way to pedestrians and other vehicles. Communicate with drivers by using correct hand signals, making eye contact when possible, and avoiding cars’ blind spots. Be vigilant in observing surroundings to help avoid potholes, opening car doors and other potential hazards.
—Nighttime is not the right time. Avoid riding at night. Most cycling accidents occur between 6 and 9 p.m. when light levels are low. If you must ride in low light conditions, wear brightly-colored, reflective gear (a good tip even in daylight), and install a bright headlight and strobe-type red taillight for better visibility.
—Give your brakes a break. Gently and firmly pump both brakes at the same time. Do not squeeze the brakes too hard and never squeeze the front brake first.
—Share the ride. Cycling should be a pleasure. Riding with the whole family or friends can motivate you to become a better cyclist and make miles fly by more quickly. Just make sure to ride at your own pace.
—What’s your hurry? If you’re out of shape or unaccustomed to riding, start slowly. Like other forms of exercise, cycling requires building up tolerance. Thirty minutes or so on flat terrain is a good way to start for the first few weeks. If you find that you are breathing too hard to carry on a conversation, back off a little. Increase riding time by approximately 10 percent each week. Gradually work up to longer rides at faster speeds on hillier terrain for better workouts.
—Hydrate. A water bottle and “cage” is a must for any ride longer than 30 minutes. The cage holds the bottle and attaches to the bike frame to allow drinking on the go. For rides longer than two hours, consider a low-calorie sports drink that will help replace fluids and electrolytes lost by sweating.
—Variety is the spice of life. Cycling is not a weight-bearing exercise, so be sure to vary the fitness routine to include walking, weight lifting or other bone-strengthening activities that a multitude of ages can enjoy.
Founded more than 66 years ago, TOPS promotes successful weight management with a “Real People. Real Weight Loss.” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise and wellness information.
Visitors are welcome to attend their first TOPS meeting free of charge. Membership is $28 per year, plus nominal chapter fees. To find a local chapter, view www.tops.org or call 800-932-8677.