Bicycle Safety

Included on this page are a number of tips and hints to make your ride enjoyable and to help you understand the ongoing values of physical fitness.

bikes3BICYCLE CHECKLIST

  • Is your bike dirty?
  • Touch your chain. How much grease is on your fingers? You may need to clean the chain.
  • Do the rims and brake pads have a build up of gunk?
  • Are your tyres well inflated?
  • Grab your wheel at the rim; move it from side to side – Is there any looseness?
  • Spin your wheel &, using the brakes and forks as a visual guide,
    check whether your wheel is true (not wobbly).
  • Check your jockey wheels (the little cogs near the rear derailleur).
    How much junk has built up on them?
  • Squeeze your brake levers. How do your brakes feel? Squishy? Firm? Uneven?
  • Check your brake pads – How worn are they? Are they aligned on the rim?
    Are they rubbing the tyre? Are they centred?
  • Check your cables – Are there any rust spots? Do they travel smoothly
    through the outer cables? Are there any squeaks?
  • Are your tyres in good condition? Are there any thin/bald spots or fraying?
  • Check your bike overall for any looseness or squeaks, from the handles down to the pedals.
  • Check your frame for cracks and other damage.

If you cannot check all of the items above, repair them before you ride for a safe and enjoyable trip.
If you need any assistance with your bike requirements contact: Salter Cycles, 305 Queen St Altona Meadows 3028 Phone: (03) 9369 9666

TRAINING

If you haven’t done much riding – or any riding – like anything, start slowly to begin with, and then gradually work your way up to longer time on the bike.
Your tail bone will love you for it? A little bit, often, is always a good way to start preparing for the event.

Where you ride obviously depends on where you live, but cycling is way more fun on quieter back roads with less traffic or off-road tracks.

Map out your training ride and remember that distances that might not seem very far in a car, could be a marathon on your bike!!

If you can, try and map out your ride so that you finish the ride with a tail wind or a downhill ride. It is always way more fun ending your ride
with some assistance from the wind behind you, especially if you’re a bit tired. Have a “set” route sussed and time yourself occasionally.
This is a good way to measure your progress

SAFETY ON RACE DAY

  • Keep left – ALWAYS
  • Marshals and lead riders will be doing their best to keep you safe but there will be some traffic on the paths. So be courteous at all times!
  • Try to keep at least a bike length between you and the rider in front of you.
  • Don’t be afraid to signal or tell someone if you want to move left or right, or to pass someone? Say out loud “Passing”
  • If you pass an obstacle on the road (like a big pot-hole, or debris), try and warn the other riders behind you
  • Try and keep a consistent pace – rather than surging or suddenly accelerating/decelerating. It’s far safer to keep your pace as smooth as you can.
  • Respect the marshals, event organisers and lead riders. They are there to make sure you have fun and keep you on the safe path.

EATING AND NUTRITION

The night before you ride try and eat a meal high in carbohydrates that will give you lots of energy for the next day. A good suggestion is a bowl of pasta.

‘Go for 2 and 5 every day’- 2 serves of fruit and 5 serves of vegetables each day as part of a healthy diet.

Healthy eating is just as important as being active. The more healthy foods you eat, the more energy and strength you have to take on your activities.

Healthy foods give our bodies the fuel they need to:

  • grow big and strong
  • repair themselves
  • keep us healthy
  • fight sickness

BEFORE RIDING ON EVENT DAY

Start your ride hydrated – not thirsty. Drink at least a glass of water about an hour before heading out and at the same time have a good breakfast.

You need to give your body a chance to digest its food. A good way to start your day is one of the following: A low sugar cereal, toast, crumpets and a piece of fruit.

DRINKING WATER BEFORE A RIDE

A healthy and active body needs plenty of water so remember to drink plenty of water every day – your body needs it!

Drink regularly! Aim to drink as much as you are comfortable with each time you drink. Start drinking after about 15 minutes of the start of your ride.
Don’t wait until you are thirsty, as it is too late to counter the effects of dehydration by then.

Using a sports drink (one containing electrolytes), is also a really good idea. They taste good but they also can help performance – The carbohydrate in
sports drinks gives us energy as well as the hydration.

GETTING ACTIVE

Activities like bike riding or swimming or a game of footy can be fun. And it’s not only good for your health, but it actually makes you feel good, too.

Being active is good for you…

  • It can make you feel good about yourself.
  • It’s a great way to have fun with friends and make new ones.
  • It’s a chance to try new activities.
  • It can improve your fitness and flexibility.
  • It can make your bones and muscles stronger.
  • It improves the health of your heart.
  • It can help you reach and keep a healthy weight.
  • It can help you relax.
  • It reduces stress.
  • It can help you grow up healthy.
  • It can improve your posture.

Because remember, there’s nothing more fun than the real thing… you’ve got to GET MOVING!