Cycling Cycling Guide Cycling Guide Overview Cycling Basics Benefits Getting Started Cycling Shoes 101 Adjusting Your Bike Nutrition and Hydration Indoor Cycling Indoor Cycling 101 Types of Indoor Bikes Muscles Used Workouts Online Classes What to Buy: Indoor Cycling Bikes Converting an Outdoor Bike Weight Management Tips Outoor Cycling Outdoor Cycling 101 Types of Outdoor Bikes What to Buy: Hybrid Bikes What to Buy: Mountain Bikes Workouts Training Tips Safety Pre-Ride Checklist Tips Repairs Stretches Pre-Ride Bike Safety Checklist By Elizabeth Quinn, MS Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on October 05, 2020 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Adah Chung Fact checked by Adah Chung LinkedIn Adah is an occupational therapist, working in the area of pediatrics with elementary students with special needs in the schools. Her work as an occupational therapist includes: home health, acute care, chronic care, seating and positioning, outpatient rehab, and skilled nursing rehab. Learn about our editorial process Print Verywell / Amelia Manley Table of Contents View All Table of Contents Safety Checklist Clothing Checklist Pre-Ride Checklist Next in Cycling Guide 7 Safety Tips All Cyclists Should Follow If cycling is a part of your workout routine, you may have a pre-ride routine that includes pumping your tires, filling your water bottles, and packing a couple of energy bars or having a bite to eat. But it's not a bad idea to get into a habit of doing a quick safety check to make sure your bike is in good condition as well. Bikes, although pretty simple, can be finicky machines to maintain. Minor wear and tear can add up and over time it could cause mechanical failure. To avoid having a breakdown out in the middle of nowhere (or somewhere you'd rather not be) take a minute to run through a quick pre-ride checklist and make sure you have what you need for a safe and enjoyable ride. These are a few of the items you should consider taking on a long bike ride. Safety and Emergency Repair Checklist Most emergency gear will fit easily in a special bag that attaches under your bicycle seat. These bags are sold at bike shops and come in a variety of sizes and styles. You can store many of the essentials you need in these bags. You also should make sure you know how to repair a flat tire and how to do minor bike repairs. Practice at home before you need to do it on the road. Most bike shops offer classes on basic bike repair, which could be a useful skill to have. Safety and Emergency Checklist Properly fitting helmet Sunglasses or other eye protection Pump (consider a pump frame that attaches to bike) Patch kit or spare tube Toolkit for basic repairs, including wrenches that fit your bicycle Rain gear First aid kit Reflectors and flashing rear safety light Brightly colored clothing to improve visibility Adequate water and a water bottle cage or hydration pack Energy foods and snacks Map or directions Extra cash for emergencies Your driver's license or other ID, plus an emergency contact person and medical information Biking Comfort and Clothing Checklist Outdoor cycling equipment is designed to keep you safe and comfortable. For this reason, many cyclists wear cycling shoes and use clipless pedals that allow cycling shoes to lock into place. A simple twist of the foot releases the shoe from the pedal. Clipless pedals also allow cyclists to pull up as well as push down on the pedals and create a much more efficient pedal stroke and faster speeds. Likewise, bicycle seats, also called saddles, come in a variety of shapes and sizes. To find the best one for you, try several types. Clothing and Comfort Checklist Padded gloves to reduce pressure and "road shock," which can cause numb or tingling fingers Cycling shoes with firm soles Bike shorts with a padded lining Anatomic bike seat Jacket to block wind and rain Arm warmers, leg warmers, extra clothing as appropriate Moisture wicking clothing to help keep skin dry and comfortable Sunscreen Lip balm with sun protection Why Do Cyclists Wear Tight Bike Shorts? Pre-Ride Safety Inspection Before each ride, perform a safety check of your bicycle. This only needs to take a minute or two but will help prevent avoidable accidents. Do a slow-speed ride and inspect bicycle, brakes, and shifting before you leave your driveway. Following these guidelines will go a long way to enjoying your bike rides and will often help you prevent unexpected incidents or a long walk home. Pre-Ride Safety Check Check the tires for proper inflation (marked on the side of the tire). Check the tire treads for excessive wear or other damage, such as embedded glass or other objects.Check the brakes. Spin the wheels to check for rubbing and then apply the brakes to ensure they stop the bike smoothly and evenly. Check the brake pads for excessive wear.Check the cables and housing to make sure there is no fraying or splitting.Check the wheel quick release levers to ensure they are secure.Check for any loose parts or other mechanical problems. A Word From Verywell Cycling is fun, low-impact workout with a number of health benefits. But, it also can come with a few risks if you are not prepared. By following a routine before long rides, and checking to make sure you have everything you need to stay safe while on your ride you can help minimize the risks involved with cycling. 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Mornieux G, Stapelfeldt B, Gollhofer A, Belli A. Effects of Pedal Type and Pull-Up Action During Cycling. Int J Sports Med. 2008;29(10):817-822. doi:10.1055/s-2008-1038374 Arpinar-Avsar P, Birlik G, Sezgin OC, Soylu AR. The effects of surface-induced loads on forearm muscle activity during steering a bicycle. J Sports Sci Med. 2013;12(3):512-520. PMID:24149159 By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. 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