New Riders Aren't Just Kids

As a child, I spent so much time on my bike that I called it my horse. A bicycle was my only mode of transportation during college. But when I bought my first car, my bike days were left far behind — until recently.

My husband loves to ride and convinced me that it's time for weekend bike trips together. I also want to try commuting to work once a week.

The big obstacle was getting on a bike again after all those years. I was pleasantly surprised. It seemed completely natural. I felt like a kid again.

Equipment Has Changed
But that first ride is a big step. If you haven't been on a bike in awhile, you'll be surprised by how much lighter and more efficient they have become. But be prepared — learning to use the new gearshifts can be quite a challenge.

Mindy Ziffren-Hall, one of the veteran riders with Team Group Health, taught herself how to ride her first racing bike. But she cautions: "Make sure you understand how your bike works before you start riding seriously. Because of the new technology, the shifters on my new bike were more advanced than the ones I was used to.

"I couldn't figure out how to use them and was stuck in my 53x11 [big gear] for weeks. If I'd continued much longer at that rate, it would've completely destroyed my knees!

A Little Help ... Helps
Even if you've never ridden, it's never too late to learn. Dick Rayray, a Group Health computer engineer and former competitive cyclist, tells a story of a woman in her 60s who thought she needed training wheels to learn to ride. She called countless bicycle shops looking for a set that fit an adult bike.

Finally, she reached Rayray at a family-owned shop where he was working at the time. "You don't need training wheels," he told her. "Come on in to the shop. I can teach you to ride in one afternoon."

Rayray started by lowering the seat for the woman so she could put both feet flat on the ground. He even took the pedals off so they wouldn't get in her way as she learned to balance — a step most people probably would skip. Then he showed her how to use the brakes: left hand is front brake, right is rear.

On a very slight slope, she sat on the bike and pushed off with both feet and tried to balance. If the bike got too wobbly, she put a foot down to steady herself. Rayray then raised the seat about two inches, to about her proper height for riding. Only her toes touched the ground when she was seated.

She learned to ride that afternoon and was hooked. She came back the next day and bought everything she needed to safely enjoy her new passion.

Sometimes a little moral support is enough for new riders, says Carol Stanley, a family practice physician who commutes by bike to Group Health's Capitol Hill campus.

She and other staff helped a co-worker in her 30s learn to ride. Their main contribution, Dr. Stanley says, was to give the new rider confidence. "We had one person on each side of the bike, with one holding onto the seat. We ran along with the cyclist. It was fun — and funny."

If you don't have friends who can lend a hand, check the bicycle organizations in your area for adult riding classes. For example, the Cascade Bicycle Club Education Foundation offers low-cost courses and clinics in its Urban Cycling Program in the Seattle area.

Make Sure the Bike Fits
Don't just jump on any bike. Whether you borrow, rent, or buy a bike, have someone knowledgeable adjust it for your body.

In my situation, I was able to borrow a bicycle from a co-worker who is an avid cyclist and has several bikes. I took it to a neighborhood bike shop and had it adjusted to fit my leg length and arm reach. Not only did this make it easier to ride, but a properly adjusted bike prevents aches and pains.

Since I already had decided to eventually buy a bike, I went ahead and bought a seat that was more comfortable for me and had it put on the loaner. I also bought a bicycle helmet and made sure it fit correctly.

Clothes and Eye Protection
You don't need expensive shoes and clothing. Wear comfortable clothing that doesn't rub your skin or have seams that chafe. Avoid long pants with loose-fitting legs that could get caught in your gears.

Many bicycle enthusiasts recommend bike shorts that fit snugly so they won't rub and have a padded seat that helps alleviate saddle soreness. (You don't wear underwear with these shorts.) Wear comfortable shoes that protect your feet; avoid sandals or open-toe shoes. Gloves will help protect your hands.

Wear clear, shaded, or prescription glasses to protect your eyes from dirt, wind, and sun. Even if you don't normally wear glasses, eye protection is a good idea to shield your eyes from glare and the debris that can fly into your face from cars and other bicycles.

Check Equipment
Always do a quick equipment check before you leave home, checking the pressure in your tires and making sure that your brakes are working properly. You will get better stopping power from your brakes by making sure your wheel rims are free of grease and grime.

If you don't have experienced friends who can give you some equipment tips, consider taking a workshop in basic bicycle maintenance. For example, Cascade Bicycle Club in Seattle offers maintenance workshops. You need to know how to recognize potential problems and — unless you always ride with friends who are willing to help — how to fix a flat.

You also should know how to properly use the quick-release lever on your front tire, in case you remove the tire to fix a flat or to carry the bike in your car.

Take the Essentials
You will enjoy your ride more if you are prepared for hunger, thirst, weather, and the occasional mechanical emergency. Always carry a carbohydrate snack, such as fruit, a cereal or energy bar, or fruit juice. And always take water with you.

The essentials you carry should include a small repair kit with the tools you need to repair a flat tire. Bring an extra tube or two, or a patch kit, a pump, and a set of tire irons. Even if you don't know how to fix the tire yourself, you have the equipment you need if someone comes to your aid.

If you have a cell phone, bring it along. Carry sunglasses and sunscreen for protection, even on hazy or cloudy days.

Know Road Rules
When riding on a public street, you are driving a vehicle. You are not a pedestrian. Follow the same rules as when driving a car. Keep as far to the right as you can, being cautious about parked cars. Travel in the same direction as the rest of the traffic.

Assume that other bicycles, cars, and pedestrians may not see you. Wear brightly colored clothing to increase your visibility. If traveling at night, mount a white light on the front of your bike and a red light on the rear.

Start Easy
As a beginner, pick rides that will be easy for you. Build up slowly, over a few weeks, to longer and more strenuous rides. You will be using muscles you haven't used much. Even if you are already physically active and in good shape, give your body time to adjust to this new activity.

Try to keep a steady pace while pedaling. Stay in a gear that is low enough so you're not breathing too heavily, but that offers you enough resistance so you don't have to pedal fast and then coast. Try to keep your pedaling speed — known as cadence — between 70 and 90 revolutions per minute. You'll feel better, have more fun, and get a better workout.

After you master the basic skills, check out places to ride.

Whatever your reason for starting to ride, you will be part of a growing community of people who enjoy riding for health and for fun.

By Kathryn Ramos
Group Health staff writer

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