You might be tackling long rides on the road, hitting the trails on your mountain bike or using an e-bike to commute and run errands. No matter how you like to bike, cycling is a fantastic way to stay active, improve your health and shrink your environmental footprint.
These 11 tips can help you stay safe and ride responsibly.
1. Wear a helmet
You probably already know how important it is to wear your helmet. Still, there’s a reason it tops the list. “From the view of traumatic brain injury, the helmet continues to be the most important safety gear for a bicyclist,” said Georg (Alex) Hishaw, MD, a neurologist with Banner - University Medicine.
You’ll want to choose the type of helmet that’s designed for the way you ride:
- Road bike helmets: These are lightweight and aerodynamic with good ventilation for long rides.
- Mountain bike helmets: These have more coverage around the back of the head for protection in rough terrain.
- E-bike helmets: These have more protection because these bikes can reach higher speeds, so you have a higher risk of injury in an accident.
Be sure your helmet fits snugly but comfortably. It should sit level on your head and not tilt back. You shouldn’t be able to fit more than one or two fingers between the strap and your chin.
Don’t forget to replace your helmet if it’s been damaged or involved in an accident or if it’s more than three to five years old.
2. Use gear that helps keep you safe
You’ll want gear that makes you more visible and protected:
- Wear bright, reflective clothing, especially when you’re riding at dawn, dusk or night. Reflective vests, jackets and tape can make it easier for drivers to see you.
- Even if you don't plan on riding after dark, it's smart to have front and rear lights on your bike. They help drivers see you and help you see obstacles. If you ride at night, add reflectors to your bike.
- Cycling gloves are important for comfort and hand protection, especially on longer rides. Padding in the gloves can help protect against hand numbness from vibration. Gloves also provide some cushion if you fall.
3. Carry a flexible medical kit
Having a small medical kit can be a lifesaver on the road or trail. Choose a compact kit that fits in a backpack or attaches to your bike. Some kits are designed for cycling and contain specific items for common cycling injuries. But if you build a kit on your own, you don’t have to carry around items you won’t use.
You’ll probably want to include:
- Bandages, gauze and antiseptic wipes for cuts and scrapes
- Adhesive tape to secure bandages or dressings
- Pain relievers for muscle aches
- A small cold pack for sprains or bruises
- Sunscreen
For a downhill or short trail ride, add an emergency bandage that provides pressure to stop bleeding, combat gauze, Ace wrap or self-adherent wrap, a triangular bandage and a multi-tool.
For a multi-day or long trail ride, include Steri-Strips, tissue glue or super glue, water purifier, epinephrine pen, antibiotic ointment, map and compass, bivouac sack (small, lightweight waterproof shelter), whistle, headlight, matches or lighter and a splint.
4. Understand traffic laws and signals
You’re required to follow the same rules of the road as drivers. Obey traffic lights and stop signs and ride in the same direction as traffic. Keep in mind that some areas have specific speed limits or trail restrictions for e-bikes.
Use hand signals so drivers and other cyclists know where you’re headed. Hand signals can help prevent accidents.
5. Maintain your bike and check your equipment
Keep your bike in top shape and good working order:
- Brakes: Test your brakes regularly.
- Tires: Check your tire pressure before each ride. Underinflated tires can make it harder to ride and increase the chance of flats.
- Chains and gears: Make sure the chain runs smoothly through the gears.
- E-bikes: Inspect the battery and electrical components. Make sure the motor is working properly and that the battery is attached and charged.
6. Plan your route
Stick with bike-friendly roads or trails as much as you can. Look for designated bike lanes or paths and use Google Maps or cycling apps to plan your journey. These apps can help you avoid busy streets and find the most scenic or safe routes.
“The additional time to plan is worth the effort. As a traumatic brain injury specialist, I have seen what looks like a minor accident have some longstanding impact. Especially as we get older, our ability to rapidly recover from injuries declines and even the impact of a concussion could last for months,” Dr. Hishaw said.
7. Stay fueled and hydrated
Cycling can be physically demanding, especially when you’re out on long rides. Pack a small water bottle holder on your bike so it’s easy to drink water regularly. Carry snacks like energy bars or fruit.
8. Be safe on mountain trails
When you’re mountain biking, you’ll face rough terrain and obstacles like rocks or fallen trees. To stay safe, always wear knee and elbow pads, especially on technical trails. Yield to hikers and slower riders when you need to.
9. Be careful on e-bikes
E-bikes can go faster than traditional bikes, so you need to adjust your riding habits. Be mindful of the increased weight and speed, especially when you’re in crowded or narrow places. If you're riding on mixed-use trails, make sure you're aware of local regulations for e-bikes.
10. Communicate whether you’re cycling in a group or alone
If you're riding in a group, communicate with other cyclists using hand signals and maintain a safe distance apart.
When you’re riding alone, let someone know where you plan to be and when you expect to return, especially if you're going on a longer ride or exploring remote areas. “If something were to happen, they would know where to look,” Dr. Hishaw said.
11. Be prepared for emergencies
Carry a cell phone, ID and emergency contact information with you. If you're injured, get medical care right away. Even a minor fall can lead to complications. Learn basic first aid so you know how to treat cuts, bruises and sprains.
The bottom line
Bike safety is all about taking steps to protect yourself so you can enjoy the benefits of cycling. By wearing the right helmet and using proper gear, you can reduce the risk of injury. Carrying a medical kit prepares you for the unexpected.
To learn more about cycling safety or to treat a cycling injury, reach out to an expert at Banner Health.
