How to Ride a Bicycle Safely to Protect Your Health

Every cycling enthusiast should be aware of key safety tips, from proper gear to traffic regulations.

Table of Contents

1. Do I Need Special Clothing to Ride a Bike?
2. What Maintenance Does My Bicycle Require?
3. What Should Beginners Absolutely Know?
4. What Essentials Should I Bring on a Ride?
5. How to Prepare for a Long-Distance Bike Trip?
6. How to Conduct Yourself During Extended Rides?
7. Should I Review Traffic Rules Before Riding on Roads?
8. Is Cycling Allowed on Sidewalks?
9. What Are the Consequences of Breaking the Rules?

Do I Need Special Clothing to Ride a Bike?

To ensure your cycling experience is both safe and comfortable, selecting the right gear is crucial.

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1. Helmet: Protect your head by always wearing a helmet, regardless of the length of your ride. It should fit snugly without causing discomfort and feature an adjustable rear dial for a perfect fit.
2. Tight-fitting Pants or Leggings: Avoid loose trousers that can get caught in the chain. If wearing looser pants, tuck them into your socks or use clips designed for this purpose.
3. Padded Cycling Shorts: Essential for long rides, these shorts provide cushioning that significantly reduces discomfort and soreness.
4. Gloves: Cycling gloves with gel padding protect your hands from blisters. Opt for fingerless gloves in warm weather and full-finger gloves in cooler conditions.
5. Eyewear: Sunglasses or protective glasses shield your eyes from sun, wind, dust, and debris.
6. Footwear: Shoes with deep treads improve grip on pedals. Advanced cyclists use clipless pedals paired with special cycling shoes for secure foot placement, though this requires acclimation to different leg pressure.
7. Bright Clothing: Wear brightly colored shirts, sweaters, or jackets ideally equipped with reflective strips to increase visibility.
8. Backpack: Choose one that fits comfortably and stays close to your back while riding.

What Maintenance Does My Bicycle Require?

Proper bike setup is vital. Adjust your saddle height so that when seated and holding the handlebars, your leg on the pedal at its lowest point is slightly bent, with the foot flat on the pedal.

The saddle should ideally be level but can be slightly tilted forward or backward for comfort, as long as you don’t slide during your ride.

Set your handlebars at a height where you can hold them comfortably, keeping your wrist, forearm, and shoulder aligned.

Don’t forget to equip your bike with a front light, rear blinking light, and fenders to protect against water and dirt spray.

What Should Beginners Absolutely Know?

For those planning longer rides, investing in a leather touring saddle is recommended. It requires a break-in period which may be uncomfortable initially, but it will conform to your shape and provide superior comfort over time. Gel seat covers can also help soften the ride.

Many entry-level mountain bikes come with wide tires and aggressive treads suited for off-road. However, if you mostly ride on pavement, semi-slick tires with smooth center tread and grip on the sides are more efficient and require less effort.

Prepare for some initial soreness in the buttocks. This discomfort is normal and temporary, usually resolving after 3–4 short rides. Consistency is key to quicker adaptation.

What Essentials Should I Bring on a Ride?

Always pack the following in your backpack:

• A pump for inflating tires.
• A repair kit with tools to fix flats or minor mechanical issues, available at bike shops.
• A water bottle, which you can mount on your bike frame.
• Snacks such as energy bars, nuts, or fruit.

Drink frequently in small sips, even before feeling thirsty. Snack whenever you feel mild hunger or dizziness.

For longer rides, consider bringing an isotonic drink, which you can prepare yourself to maintain electrolyte balance.

How to Prepare for a Long-Distance Bike Trip?

To tackle distances of 50 kilometers (about 31 miles) or more, start with daily one-hour rides at a comfortable pace. Gradually increase your ride duration and maintain a pace slightly above average until you can easily cover 30 kilometers (about 19 miles). Then you can attempt a 50-kilometer ride.

How to Conduct Yourself During Extended Rides?

Whenever possible, ride with company for added safety and enjoyment.

Facing headwinds is common; drafting behind a stronger cyclist reduces wind resistance. Keep a safe distance to allow timely braking.

Don’t overexert yourself. If you feel tired, stop to rest and refuel or walk your bike briefly. Cycling is about enjoyment, not setting records.

Avoid night rides, even if you have bright lights and a quality bike. Night cycling should be an exception, not routine.

Carry only essentials in a lightweight backpack. If water refill points are available en route, avoid carrying excess bottles.

Avoid cycling during extreme heat; ideal weather for long rides is cool and overcast.

Before a long trip, make sure to:

• Study your route, identify water and food stops, and note challenging sections.
• Check tire pressure and ensure no leaks.
• Test brakes thoroughly.
• Clear dirt and debris from gear shifters and the chain.

Should I Review Traffic Rules Before Riding on Roads?

Absolutely. Cyclists have two legal statuses:

1. Vehicle operator when riding. Key rules include:

• Follow road signs, traffic lights, and directions from traffic controllers.
• Yield to pedestrians at crosswalks and passengers boarding or alighting trams.
• Signal turns clearly by extending the corresponding arm. Raise your arm overhead to signal slowing or stopping.
• Pass other vehicles only on the left, signaling in advance.
• Avoid left turns on multi-lane roads or those with tram lines; instead, dismount and cross at pedestrian crossings.
• Always hold the handlebars with at least one hand.
• Do not use your phone without a hands-free device while riding.

2. Pedestrian when walking alongside your bike. Rules include:

• Walk your bike across pedestrian crossings; do not ride across.
• Outside urban areas, walk on the roadside shoulder in the direction of traffic, unlike pedestrians who face oncoming vehicles.

Is Cycling Allowed on Sidewalks?

Cycling on sidewalks is permitted only in exceptional cases. Priority for cyclists is as follows:

1. Dedicated bike lanes or shared pedestrian-bike paths.
2. The right edge of the roadway (within one meter from the curb) or the shoulder, especially when riding in a group.
3. Pedestrian zones and sidewalks only if the first two options are unavailable. Pedestrians have priority; if you obstruct them, dismount.

Riders under 14 years old may only cycle on sidewalks, bike lanes, or shared paths. This also applies when transporting young children in bike seats or accompanying children under 7 years old.

Cycling on highways is strictly prohibited.

What Are the Consequences of Breaking the Rules?

Traffic violations can result in fines ranging from $7 to $11 if walking your bike, and $11 to $14 if riding.

Riding under the influence increases fines to approximately $14 to $21.

The more you cycle, the more opportunities open up. Biking is a fantastic way to spend time healthily and enjoyably. Always prioritize safety.

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