Cycle Safe!

Amongst the many things that spring brings in Canada, cycling on the roads is one of the most popular. And with the outrageous prices of gasoline, more and more people are taking to two wheels to go to the store, to work, to their friends, and to the park. However, it’s no secret that there is significant risk to a cyclist on the roads today. No one is paying attention the way they used to and that includes both drivers and cyclists. Drivers are distracted like never before, and cyclists will always take the brunt of that collision. In the same vein, drivers aren’t mind readers, and long gone are the days when the cyclist actually uses those arm signals, once even taught in school, to advise nearby cars of their intent to turn.

A lot of cities in Canada are set up with dedicated bike lanes right in the downtown cores, as well as for commuters. Cities like Victoria, British Columbia have the dedicated and scenic “Galloping Goose Trail” that many a cycling commuter can use year round to get downtown. In Toronto, a city filled with people, cars, bikes, and pedestrians, the bikes lanes currently in place seem to be merely a suggestion.

Education, respect and cooperation are going to go along way with those who need to share the road. Groups trying to get the reminder messages out include the Ottawa-based Citizens for Safe Cycling (CfSC) group which promotes safe and efficient cycling in Ottawa by advocating:

• Acceptance of the responsible cyclist as a legitimate road-user
• Education of all cyclists to improve their riding and traffic skills and also of other road-users to help them accommodate cyclist traffic as part of their normal driving skills
• Improved engineering to facilitate cyclist traffic such as proper traffic control systems, adequate lane widths and sufficient, secure parking
• Legislation that is effective and properly enforced
• Representation of cycling issues to all levels of government

The Canadian Cycling Association, the national governing body for competitive cycling in Canada, even has a voice when it comes to the education of recreational cycling and they have developed the CAN-BIKE cycling safety program which provides a nationally standardized set of courses that can be taught through a variety of organizations who are interested in education, safety and health, for the 14 million cyclists in the country.

For more information on cycling safety tips, please contact SIRC!

Winter Cycling

by Michelle Caron

Algonquin College Library Technician Student

SIRC Intern

Peering outside in the morning darkness when it’s cold and windy outside is enough to discourage even the most determined cyclists.  However, making the appropriate adjustments for the climate in the winter months can make cycling in the winter months both positive and enjoyable.

Be Prepared:

Most people who ride in the winter get the question “how do you stay warm?” But the issue is not how to stay warm, it’s how do you regulate your temperature once the body starts working hard? 

The key to this challenge is layering:

• The first layer should be snug to your body and made of a material that moves moisture away from you, synthetics or wool are your best options.
• The second layer is an insulator and should be a little looser on your body to trap the air and keep you warm. 
• The third layer is to protect you from the elements.  It should be a zip-up with wind-blocking and water resistant capabilities.  Be prepared to dress up or dress down.
• The most important to consider are the hands, feet and head since these can get cold the quickest.  Some items to check out would be lycra booties, polyester socks, wind stopper gloves and wool hats with ear guards.

Wear bright clothing, winter consists of shorter daylight hours and flying snow can make it difficult for others on the road to spot you.  Attaching lights to your bike are a good idea and can keep you safer. Every year there are new items of cycling gear on the market and a consumer should have no problem finding what they need to get started.

Weatherproof your bike

Road chemicals, salt, and sand can all deteriorate your bike quickly.  If you take 10-15 minutes to wipe down and lubricate your bike after each ride it can prevent corrosion and save you some money on repairs in the future.  Equipping your bike with studded tires helps with traction and increases control. 

Hydrate

Since it is cold outside, riders tend to forget to stay hydrated.  The reality is that biking is an aerobic activity, and with the added layers can actually make you feel warmer.   If temperatures are really cold, you can keep your water bottle next to your body to prevent the water from freezing.

For more tips on winter cycling safety, comfort and maintenance visit SIRC.

References from the SIRC Collection: 

1. "Beat The Big Freeze." Cycling Weekly(2010): 38-41.
2. Bridge, M., and M. Febbraio. "Training In Extreme Conditions." In Jeukendrup, A.E. (ed.), High-performance cycling, Champaign, Ill., Human Kinetics, c2002, p.43-55. United States: 2002.
3. Michael N. Sawka, et al. "Glycerol Hyperhydration: Physiological Responses During Cold-Air Exposure." Journal Of Applied Physiology 99.2 (2005): 515-521.
4. "Pulling Out The Winter Gear As The Temperature Drops." Cycling Weekly (2009): 33.

Exercise and bone health

It is well known that regular exercise is excellent for your heart, health and well-being. There is also plenty of evidence that proves that regular exercise is essential in warding off various health-related issues; what's not as well known is that people who perform non-weight bearing exercises such as cycling or swimming as their sole method of exercise could be putting themselves at risk for osteoporosis.

 
Bone is living tissue that responds to loads placed on it. If you perform  non-weight bearing exercises your bones won't retain their density like they would with a weight bearing exercise. If cycling or swimming is currently your only form of exercise, you can be proactive in preventing the disease by adding a little variation in your training.

• Weight bearing exercises such as walking, running, skiing, dancing or jumping all help to retain bone density
• Cross training
• Resistance or weight training
• Improving core strength
• A diet that meets your calcium and vitamin D requirements

A common misconception is that osteoporosis is a disease that is limited to aging women since low estrogen causes bone deterioration, in fact it can affect men as well. Care should be taken for young people in particular, since bones keep growing and do not reach peak density until the age of 30.

For those of you that have already been diagnosed with osteoporosis, it doesn't mean you have to stop moving. Instead, perform exercises that strengthen the back, core and hip, and ensure that you supplement your routine with alternate workouts. Before you run out and buy calcium supplements or change your training schedule, it is always a good idea to talk to your doctor for their recommendations first.

References from the SIRC Collection: 

1. Campion F, NeviII A, MedeIIi J, et al. Bone Status in Professional Cyclists. International Journal Of Sports Medicine. July 2010;31(7):511-515.
2. Cedaro R. Osteroprorosis And Cycling. Triathlon & Multi Sport Magazine. July 2, 2012;15(7):76-78.
3. CYCLISTS AT RISK FOR OSTEOPOROSIS. IDEA Fitness Journal. July 2009;6(7):12.
4. Giles M. Bone strength matters. Bicycling Australia. May 2006;(139):52-54.
5. Hamilton A. Cycling health: a bone of contention. Cycling Weekly. September 30, 2010;:50-51.
6. Hawkins K. Cycling: Bad for the Bones?. Bicycle Paper. August 2012;41(6):1-5.
7. Nichols J, Rauh M. LONGITUDINAL CHANGES IN BONE MINERAL DENSITY IN MALE MASTER CYCLISTS AND NONATHLETES. Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins). March 2011;25(3):727-734.

Put the Pedal to the Metal!

by Emily Syer
Algonquin College Library Technician Program
SIRC Intern

The car is at the shop, the buses are on strike and you’re late for work! The solution? Cycling! Whether you cycle regularly or want to start, below are some great tips for cycling to work, road safety, and links to bike trails across Canada. Put the pedal to metal to become more environmentally friendly and fit!

There are many benefits of cycling; increases physical fitness, improves cardiovascular health, boosts your energy and saves gas money. It can also be used for spending quality time with family and friends, helps you sleep better, and increases your brain power.

Tips for biking to work:

• To prevent sweat from a backpack, use a pannier/saddle bag - they easily attach to your bike.
• Buy an extra lock for the back wheel and secure it to the frame, then lock the frame of your bike to the bike rack. 
• Bring a change of clothes or keep a week's set of clothes at work. 
• Perform a warm up and stretches before you begin cycling to reduce delayed onset muscle soreness (DOMS). 

Safety: 

1. Learn proper hand signals 
2. Make sure you have enough time when switching lanes. 
3. Wear a helmet, especially if you are among traffic. 
4. Be sure to have the proper reflection/light devices if you are biking at night. Use bike lanes and keep off of the sidewalk
5. Attach a bell/horn to your bike to warn other cyclists/pedestrians of your approach.

Best of lists: 

• Best places in Canada to bike 
• Bike trails in Canada, searchable by province 

Bicycling can be a nice alternative to driving, good for the environment and great for your health. So bring out the bike and take a roll with exercise.

References from the SIRC Collection: 

1. Asplund C, Ross M. Core Stability and Bicycling. Current Sports Medicine Reports (American College Of Sports Medicine). May 2010;9(3):155-160. 
2. Clarke, A. Smart Cycling. Champaign, Il: Human Kinetics; 2011. 
3. Reid-St. John S. the right fit: helmet shopping 101. Health (Time Inc. Health) May 2004;18(4):94. 
4. RIDE TO WORK, LIVE LONGER. Bicycling. October 2007;48(9):103. 
5. Safe Routes to School & Work. American Bicyclist. January 2011;:32-33.

Getting the right fit for your bike

Whether you are an elite cyclist in the Tour de France or a recreational rider, you and your bike should fit well together. Ensuring your bike fits you properly will increase your performance, improve cycling economy and will minimize injury or discomfort.

Getting your bike set up properly can be a challenging task, where the most important principle to remember is comfort. If you are not comfortable, it will make it more difficult to ride for long distances, make you prone to injury and ultimately reduce your enjoyment of the whole experience. A good bike fit is essential for good posture, coordination, flexibility and strength, so we've provided a check list to get you started:

1. Frame Size - A simplified method to follow is approximately 2.5-5cm clearance between the crotch and the top of the frame.
2. Reach or Posture Length - This is the distance from the back of the saddle to the handle bars. It's important to remember that full arm length and torso length needs to be considered at this point. The back and neck should be in a relaxed position - if the posture is too short, it will place more strain on the lower back.
3. Saddle Height - A basic formula to calculate saddle height is the heel method. The cyclist should be sitting on the bike in a normal riding position, rotate the pedal backwards, unclip and place the heel flat on the pedal.  Correct saddle height is the point that the heel remains in contact with the pedal at the bottom of the pedal stroke.
4. Angle of Knee to Pedal - A suggested knee angle at dead-bottom-centre is 35 degrees while the foot is in the pedal position.
5. Handlebars - The position of the handlebars affects the comfort of your hands, shoulders, neck, back and the overall handling of the bike. For the recreational rider, the width of the handlebars should allow the hands to be slightly wider than the shoulders. For the road cyclist, hands should be approximately 2cm wider than the shoulders for comfort and optimum handling of the bicycle.

Since a good bike fit involves so many factors it's recommended that cyclists go to a bike fit specialist before getting in the saddle. After your fitting, you may have to go back for some minor adjustments to get the most out of your bike.

References from the SIRC Collection: 

1. Finding the Right Bike Fit for You. PT: Magazine Of Physical Therapy. October 2, 2006;14:4-5.
2. How-to: Bike-Fit Assessments to Prevent Pain and Injury. PT: Magazine Of Physical Therapy. June 2, 2006;:3-4.
3. Ill-Fitting Bicycle May Increase Risk of Injury. PT: Magazine Of Physical Therapy. September 2004;12(9):78-80.
4. Lobby M. A PERFECT FIT. Triathlon Life. Fall2011 2011;14(4):70-71.
5. PRACTICAL GUIDE - BIKE SET-UP IN CYCLING. Sportex Medicine. July 2008;(37):8-9.
6. Schultz S, Gordon S. Recreational cyclists: The relationship between low back pain and training characteristics. International Journal Of Exercise Science. July 2010;3(3):79-85.
7. YOUR FIRST FEW MONTHS: FINE-TUNE THE FIT. Bicycling. April 2006;47(3):138.