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ROAD BIKING 101 April 29, 2012 bikehoco A special thanks to HEALTHY HOWARD

ROAD BIKING 101 April 29, 2012 www.bikehoco.org A special thanks to HEALTHY HOWARD. GOALS & PRINCIPLES. THREE BASIC PRINCIPLES It’s Supposed to Be Fun It’s Supposed to Be Safe The Best Bike Is the One You Ride (aka Comfort ) TODAY’S TOPICS Resources Equipment Safety Riding Technique.

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ROAD BIKING 101 April 29, 2012 bikehoco A special thanks to HEALTHY HOWARD

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  1. ROAD BIKING 101April 29, 2012www.bikehoco.org A special thanks to HEALTHY HOWARD

  2. GOALS & PRINCIPLES THREE BASIC PRINCIPLES • It’s Supposed to BeFun • It’s Supposed to BeSafe • The Best Bike Is the One You Ride (akaComfort) TODAY’S TOPICS • Resources • Equipment • Safety • Riding Technique

  3. SHAMELESS PLUGSaka Resources LOCAL BIKE SHOPS(LBS) • Use Them • Patronize Them • Buy Stuff • Repairs • Advice • Rides LOCAL CLUBS/GROUPS • APL Cycling Club • Baltimore Bicycling Club/Glenelg Gang • HoCo Cyclists • Mid-Maryland Triathlon Club • The Morning Ride • Regional Clubs/Rides • Baltimore Bicycling Club • Potomac Pedalers Touring Club • Oxon Hill Bicycle and Trail Club • Last But Not Least: BAHC

  4. BUYING A BIKE BEST BIKE • The One You Ride WHAT KIND OF RIDING WILL YOU DO? • Racing • Recreation • Touring • Commuting • Haul Stuff • Off-Road BIKE FIT • Saddle Height • Reach (Fore & Aft) • Get Help From a Pro

  5. EQUIPMENT THE BICYCLE • It’s Been Around For A Long Time • It’s A Simple Machine • Two Triangles • It’s A Very Efficient Machine COMFORT • You Will Not Ride an Uncomfortable Bike • Most Uncomfortable Bikes Do Not Fit • Riding Can Be Sweaty SAFETY • Be Visible FUEL & FLUIDS • You Need Both Food & Fluids To Go Far

  6. SADDLE TOP TUBE SEAT POST   SEAT TUBE  FORK WHEEL + TIRE)   DRIVE TRAIN

  7. BRAKES + SHIFTERS  Hoods   STEM  HANDLEBAR

  8. DRIVE TRAINIT MAKES YOU GO CHAIN CASSETTE    CRANK REAR DERAILER   CHAIN RINGS PEDAL

  9. CASSETTE  CHAIN RINGS  REAR DERAILER CRANK PEDAL

  10. SHIFTING YOU AREN’T A GORILLA CADENCE (aka RPMs) • Match Book Theory • Burn Slow, Not Fast Matches • Pushing Harder On Pedals But Slower • Lighter But Faster • Shift Workload From Legs to Lungs • Especially When Climbing ! • Easier Acceleration TOO FAST, TOO SLOW • 80-90 rpm • Bouncing on saddle  Too Fast • Breathless  Too Fast (or Really Hard Hill) • Burning Quads  Too Slow (or Really Hard Hill)

  11. SHIFT OUT = HARDERSHIFT IN = EASIER BIGREAR= EASIER BIGFRONT= HARDER  

  12. PLATFORM PEDAL TOE CLIPS WHICH IS WHY WE HAVE “CLIPLESS”

  13. SPD PEDAL

  14. LOOK PEDAL

  15. SADDLES 1892 COMFORT • SOFTER IS NOT ALWAYS BETTER • WHAT FITS ME MAY NOT FIT YOU SIT ON SIT BONES • WOMEN AREN’T MEN SHAMELESS LBS PLUG • TRY OUT SADDLES

  16. HOW YOU RIDE FASTER = NARROWER & FIRMER • MORE FORWARD, LESS WEIGHT ON SIT BONES • LESS INTERFERENCE FROM SIDES CASUAL = WIDER & SOFTER (MAYBE) • MORE UPRIGHT, MORE WEIGHT ON SIT BONES • SLOWER CADENCE

  17. SADDLE HEIGHT   SLIGHT BEND IN KNEE HEEL ON PEDAL

  18. FROM THE TOP YOUR HEAD IS AN EGGSHELL THAT GETS HOT PROTECTION & VENTILATION ALWAYS WEAR A HELMET!!

  19. CLOTHING TOPS BOTTOMS COMFORT • WICKING FABRICS ARE GOOD UTILITY • POCKETS ARE GOOD SAFETY • BE VISIBLE • COLORS NOT FOUND IN NATURE SHORTS • TIGHT IS GOOD • PADDING IS GOOD • CHAFING IS BAD • SEAMS ARE BAD TIGHTS & KNICKERS • KEEP YOUR KNEES WARM

  20. YOU DON'T NEED LYCRA

  21. IT’S OK TO BE CASUAL

  22. POCKETS ARE GOOD

  23. NO, IT’S NOT A DIAPER

  24. SHOES SHOES • TRANSMIT POWER TO PEDALS • PROTECT FEET POWER TRANSMISSION • HARD PLATFORM • STIFF SOLE IS BETTER • CLIPPING IN IS GOOD TYPES • ROAD BIKE • MOUNTAIN BIKE • CASUAL

  25. ROAD MOUNTAIN Hard Sole, Walkable Hard Sole, Flat Bottom

  26. CASUAL

  27. GLOVES & OTHER GEAR

  28. WHAT’S IN THE BAG TUBE (PRESTA VALVE)   PATCH KIT TIRE IRON  PUMP SCHRADER VALVE MULTI-TOOL

  29. ABC QUICK CHECK A – AIR & TIRES • Air Pressure • Tire Condition • Spokes • Wheel True B – BRAKES • Do They Work? • Too Loose? C – CHAIN • Chain Clean? • Crank Tight? • Cassette Smooth? QUICK RELEASE CLOSED  OPEN 

  30. QUICK RELEASE OPEN  CLOSED  OPEN 

  31. SAFETY ON THE ROAD FIVE BASIC PRINCIPLES OF RIDING SAFELY Be AWARE • Know What’s Around You Be VISIBLE • Be Seen By All Be PREDICTABLE • Keep Your Line THINK Like A CAR • What Would You Do In A Car? COMMUNICATE • With Cars & Riders

  32. BICYCLES ARE VEHICLES FOLLOW THE RULES OF THE ROAD Ride With Traffic Ride as Near to the Right Sideof the Road asPracticable and Safe • Use shoulder only if it is both safe and practicable • That means not in gutter if it’s not safe or not practicable Obey the Rules of the Road • Stop at stop signs • Signal turns • Stay off the sidewalks if you can

  33. RIDE WITH TRAFFIC BE VISIBLE !!

  34. SAFE & PRACTICABLE Stay Right Stay Straight But Stay Out Of The Gutter 

  35. DO NOT GET SQUEEZED THE SQUEEZE OUT TAKE THE LANE

  36. ASSUME YOU ARE INVISIBLE INVISIBLE   GETTING DOORED

  37. DON’T HIDE INVISIBLE     YES  NO

  38. KEEP OPTIONS OPEN BE AWARE

  39. TURNING SIGNAL MAKE EYE CONTACT

  40. GOING STRAIGHT Bike Lane Danger !

  41. RIGHT TURNS RIGHT ON RED Parked Car  LEAVE ROOM TO PASS & TURN  POSITION b. ONLY IF CAR TURNING RIGHT! BEST

  42. RIGHT TURN ONLY LANE  NOT HERE HERE 

  43. LEFT TURN BASIC LEFT TURN POSITION MOVE LEFT IN STEPS  LEFT TURN FROM LEFT SIDE OF LANE

  44. RAILROAD TRACKS LOOK BACK BEFORE CROSSING LANE CROSS TRACKS PERPENDICULAR

  45. TRAFFIC CIRCLE THINK LIKE A CAR

  46. RAMPS STAY STRAIGHT TO GO STRAIGHT   TURN ONLY IF TURNING  

  47. RIDING WITH OTHERS BECAUSE IT’S HARD TO TALK WHILE SWIMMING

  48. COMMUNICATE HAND SIGNALS • Turns • Stopping • Move Over • Hazards VERBAL WARNINGS • Slowing • Cars • Road Hazards • Potholes • Grates • Runners CAR BACK! CAR PASSING!

  49. NAVIGATION HOW DO WE KNOW WHERE WE’RE GOING? CUE SHEETS • Turn By Turn Directions MAPPING SERVICES • Map My Ride • Bikely • Google Maps MILE TURN NOTE 0.0 R COLUMBIA GATEWAY DR 0.1 R[TL] COLUMBIA GATEWAY DR 1.5 L ROBERT FULTON DR 1.9 L[TL] LEE DEFOREST DR 2.6 R[TL] ROBERT FULTON DR 3.1 L[T] COLUMBIA GATEWAY DR 3.7 R HEALTH DEPT R = RIGHT L = LEFT S = STRAIGHT TL = TRAFFIC LIGHT

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