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Biking In Traffic
Be safe and at ease with proper technique
There are certainly risks to riding alongside cars; however, they're manageable
if you're careful and bike intelligently. In fact, many city cyclists choose to
join the flow of traffic by commuting to work on their bikes rather than
driving. They have a healthy respect for cars and they know how to behave and
remain safe. Here are seven traffic-safety tips:
1. Always ride with traffic, never against it. It's a common mistake for new
cyclists to think they should travel facing traffic. But it's pedestrians who
are advised to do this, not cyclists. If you try it on your bike, you stand a
strong chance of an accident because motorists expect you to behave like a
vehicle. Consequently, they don't look for you and may not see you until it's
too late. For example, if the driver is entering the roadway from a driveway and
turning right, he'll check to the left to see if it's safe because that's where
cars should be coming from. He'll only look right long enough to confirm that
it's clear of pedestrians, and you're moving much faster. So, you're in dire
risk if you're riding on that side of the road.
2. Always wear a helmet for protection in the event of an accident. It's also a
good sign to other road users that you're a safe cyclist. And wear
bright-colored clothing to stand out better in traffic.
3. Follow all road rules. By law, they pertain to you, too, not just drivers.
Stop at stop signs and signals, obey yield signs, don't go the wrong direction
down one-way streets, let drivers know your intentions with hand signals, and
ride with respect for other road users.
4. Remain alert at all times and always leave yourself an out by avoiding
dangerous situations. Examples include watching for drivers about to exit their
parked cars when you're pedaling past (getting "doored" is no fun); waiting
behind the last car at a signal instead of passing on the right (to avoid
getting hit by a right turner not using his signal); and establishing eye
contact before proceeding through a four-way stop. Think safety at all times and
you'll avoid trouble.
5. Make sure your bike is in tip-top mechanical shape and that you have the
correct safety equipment, such as a good lighting system if you ride after dark.
Bicycles should be tuned up at least annually; more often if you bike regularly
and in all weather conditions.
6. Look for alternative routes if you travel heavily trafficked roads regularly
and feel at risk. Often, it's possible to find a much more mellow route and all
it means is riding an extra mile or so. Usually, it's worth the slight detour
for a more enjoyable and safer ride.
7. Avoid altercations with other road users. If a driver loses it and starts
acting crazily, don't confront him/her. Depending on the situation, you might be
able to walk into a nearby store or reverse directions to escape. You won't get
anywhere trying to reason with these people and things can turn dangerous fast.
So it's always best to let it go.
If someone endangers you, however, you should immediately file a police report
supplying as much pertinent information as possible such as license number,
physical description of driver, etc. If you carry a cell phone (a good idea for
city cyclists), put the appropriate police agency's number in the memory so you
can be in contact ASAP. While hassles like this are rare, it's best to be
prepared.
Biking For Health How to incorporate cycling into your healthy lifestyle 
If you're looking for the perfect complement to a healthy lifestyle, you'll find
it in bicycling. Many people enjoy riding so much that they bike to work, pedal
to the store and for errands and cruise around the neighborhood with the family
for fun.
Exercise Injury-Free
Unlike many other popular forms of exercise, biking is done on a machine that
supports your weight. Consequently, there's no impact on your feet, ankles,
knees and back. So, you're a lot less likely to get injured as you roll up the
miles.
What's more, modern bikes are more comfortable than ever with features such as
plush saddles, shock-absorbing frames, and back-friendly riding positions.
You'll also find low gears that make hill climbing easier than ever, plus
excellent braking systems for safety. And there are plenty of bike types to
choose from, from comfort models to zippy road machines to fun off-road
two-wheelers ready for adventure.
Pedal Off The Pounds
Cycling is excellent for burning calories and losing weight, too. For example, a
160-pound person burns about 870 calories pedaling seventeen miles in an hour.
That's pretty close to what the same person would burn running, and a lot more
than the amount burned playing golf. If you maintain a regular ride schedule,
avoid overeating and fatty foods, there's an excellent chance that biking will
strip away excess weight.
Before beginning any exercise program, it's best to get a physical exam from
your doctor. Then, begin riding with two or three outings a week, as time
allows. It's always best to start easily and build up slowly over time. This
allows your body to strengthen and get accustomed to pedaling and sitting on the
bike.
A bike computer ($20-30 for a basic model) will help you track your progress.
Choose a local route of appropriate distance for your fitness level, start the
computer when you start your ride, and note the time it takes you when you're
finished. Watching your time improve (and average speed, if your computer has
that function) is a motivating way to monitor your progress.
After about six weeks, you should feel a noticeable difference in your legs and
lungs and see the difference on your computer. You can gradually increase the
mileage and intensity, if you wish. Or, simply keep riding for fun and
enjoyment.
It's this fun factor that keeps most cyclists hooked on riding. It gets you out
and about so can see things and enjoy the outdoors while exercising. You get to
coast down hills, explore new areas, sneak up on wildlife, and get swept along
by tailwinds. You can ride with friends and talk. You can set goals: making it
to the top of a tough hill or riding to nearby towns. Maybe you'd like to set a
major goal, pedaling to raise money to fight cancer, for instance.
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