A Beginner s Guide to BIKING. Compliments of Published by WOW Enterprises, Inc

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1 A Beginner s Guide to BIKING Compliments of Published by WOW Enterprises, Inc Visit our Various Websites at Page 1 of 84

2 TABLE OF CONTENTS INTRODUCTION... 6 The Growing Popularity of Biking... 7 Why Ride a Bike?... 8 The Fitness Benefits of Biking... 8 The Environmental Benefits of Biking A Few Words about Bike Commuting Who Can Bike? Biking for Kids Biking for People with Medical Conditions Getting Started Types of Bikes Road Bikes Off Road Bikes Bike Styles Standard bike style or Upright bike style Lowrider Bikes Recumbent bikes Disadvantages of a Recumbent Bike The Best Bikes The Best Bikes for Kids Kids Bike Sizes The Best Kid s Bike Brands The Best Bikes for Adults Steel bike frames Aluminum bike frames Carbon bike frames Page 2 of 84

3 Titanium bike frames The Best Adult Bike Brand Names The Best Bikes for Beginners The Best Bikes for Serious Bikers Tips for Choosing a Bike The Cost of Bikes and Equipment Helmets and Pads Bike Locks Vehicle Bike Racks and Carriers Comparing the Costs of Auto Bike Racks and Carriers Cycling Clothes and Shoes Cycling Jerseys Cycling shorts Cycling shoes The Best Cycling Clothes for Adults Protection matters Wear your helmet! Invest in Great Socks Recreational Biking Biking for Fitness Biking with the Family Where to Bike Finding Bike Trails A Few Words about Family Friendly Bike Trails Biking Vacations Biking Vacations for Singles and Couples Biking Vacations for Families Looking for a New Idea for a Date? Go on a Biking Date Ideas for a biking date A Few Things to Remember When Planning a Bike Date Page 3 of 84

4 Biking Clubs Competitive Biking Popular Bike Races The Best Bikes for Competitive Riding Training for Bike Races Mountain Biking Mountain Biking for Fitness The Best Mountain Bikes Finding Mountain Bike Trails A Few Words about Mountain Bike Safety The Most Common Biking Injuries Blisters Sprains and strains Abrasions and Road Rash Arch Pain How to Prevent Biking Injuries A Biking First Aid Kit Conclusion Page 4 of 84

5 Biking Page 5 of 84

6 INTRODUCTION Biking is one of the most basic forms of human transportation. Bikes are used by millions of people worldwide. In many countries, bikes are the most popular method of transportation and there are hundreds of time more bikes than cars and trucks. Even in heavily industrialized nations such as the United States, there are still million of bikes. Some are used for basic everyday transportation, but most are used for recreation or exercise rather than commuting. Many people have fond memories of learning to ride a bike as children. For many children learning to ride a bike is a rite of passage and gives them their first real taste of freedom from parents. Biking has always been used a form of transportation but in the last few decades biking has growing from just a mode of transportation into a major competitive sport, a fitness and exercise staple, and a career for the thousands of bike messengers and delivery people in major cities across the country. Since the invention of the first bike people have loved the ease and reliability of riding a bike and the fitness benefits that cycling brings. Biking then fills many needs for many people. This book will describe some of the knowledge that is good to know whether one wishes to use a bike for commuting, recreation or fitness. This book will cover many aspects of how to choose a quality bike and how to use it. Page 6 of 84

7 The Growing Popularity of Biking No matter how popular and necessary automobiles are, bikes remain popular in the United States. A study on the fitness habits of Americans found that more than sixty million Americans regularly go biking as a hobby or just as a way to enjoy getting outdoors. Sixty million people can t be wrong about the joys of biking. Biking vacations for singles, couples and families are growing in popularity as more families use their vacation time as a time for family activities instead of traditional tourist activities. Mountain biking has been a very popular sport for fans of extreme sports for the last few years and competitive bike racing has been rapidly growing in popularity due to the success of public biking figures like Lance Armstrong. Using a bike as transportation is very trendy among young environmentally-minded adults both for the environmental benefits and the physical benefits. Page 7 of 84

8 Why Ride a Bike? Biking has many benefits, both for people and for the environment. One of the biggest benefits of biking is the pure joy of being outdoors. Biking is a great way to enjoy the outdoors and to be active. Biking is a wonderful activity for parents and kids to do together, and biking is just plain fun. Lots of community leaders and town leaders are realizing that biking is very popular as a family activity and are adding new bike trails, bike paths and the facilities that families need like sidewalks in their communities and towns to make it easier for people to get outside and go biking. Biking can be inexpensive. Biking is a great way to get fit, and biking has a lot of environmental as well as physical benefits. If you are concerned about the environment commuting to work by bike can be a great way to stay fit, get in a daily workout, and help the environment. The Fitness Benefits of Biking Tied into the joy of biking are the fitness benefits of biking. Obesity is becoming a huge crisis in the United States and more than 40 percent of Americans are overweight. To combat the growing health crisis caused by obesity and being overweight doctors and other health experts are strongly encouraging people to rediscover the joys of physical activity. Since so many people are out of shape low impact exercises like biking are highly recommended for people who live sedentary or nearly sedentary lives as a way to get started on the path to fitness. Like any other physical activity there are different levels of biking that range from a simple bike ride to training for biking marathons but just like a journey of a thousand miles begins with a single step the journey to fitness begins with a bike ride around the block. Page 8 of 84

9 For people who live in areas that don t have bike-friendly streets or have predominantly bad weather many gyms and workout facilities have exercise bikes in a variety of different styles for their members to use. In the last decade spinning classes, or guided cycling classes that combine the benefits of an intense aerobic workout with the benefits of cycling can burn up to 500 calories in 40 minutes. Many gyms offer spinning classes free for members. Spinning is not appropriate for beginning bikers because it can be very intense but people who want to increase their fitness and want an intense workout may really like spinning. Biking is a great workout for the entire body, especially the lower body. People who want to develop great muscle tone on their legs, back end and hips while trimming their waists and increasing their cardio vascular health should try biking. Biking regularly can significantly decrease a person s risk for heart disease. Since heart disease is one of the biggest killers of Americans any activity that can decrease your risk of heart disease is something worth pursuing. Biking is a low-impact activity that doesn t cause a lot of stress on joints so biking is a good exercise for people who may have limited range of motion or may not be able to handle an exercise like running which puts a lot of stress on the joints. Low impact activities like biking can also reduce cholesterol and can help lower blood pressure, which is a major health concern for millions of people. Bike riding can also reduce stress, and it s been proven that managing stress is a key component when it comes to staying healthy. Biking has a lot of health and fitness benefits, even just short bike rides daily can make a noticeable difference in your health in a very short period of time. You don t need to start out buying a fancy bike or any fancy equipment, just buy an all purpose bike and get outside and start riding. Page 9 of 84

10 The Environmental Benefits of Biking There is a lot of focus these days on the problems with the environment. Cars are a major source of the pollution that is contributing to the environmental problems we have today. Especially in large cities the huge numbers of cars driven by people commuting to work everyday have a huge environmental impact. Most people in the United States use their cars to make even short trips of a mile or less, causing major pollution damage. Commuting to work using a bike has become very fashionable among young, hip, environmentally minded adults but it becoming more popular among other adults as well because of the health benefits of biking and also because commuting to work can seriously reduce the amount of pollution that is damaging the environment. Commuting to work by bike or using a bike to run errands and shop reduces pollution and also reduces oil and gas use which has environmental benefits and also can save money. Using a bike to commute to and from work reduces the amount of pollution and can be far less stressful than sitting in traffic for an hour or more each way. Riding a bike to work and home is also a great way to get in a daily workout without having to hit the gym everyday. You also can t get make an excuse to get out of riding your bike when it s your only way home! If you re not up to commuting to work everyday by bike, consider commuting just one or two days a week by bike to start out with and working up to commuting everyday by bike. Or consider taking a bike to the train station, bus stop, or ferry. Taking public transportation instead of driving has a lot of environmental benefits and riding a bike to and from the public transportation instead of driving a car will help the environment more. Page 10 of 84

11 A Few Words about Bike Commuting A recent survey about the attitudes of people towards their cars and commuting found that 40 percent of Americans would prefer to bike instead of drive to and from work each day if it was safe and there were proper facilities. The lack of biking only lanes on congested roads, lack of sidewalks or other safe places for bikers to ride, and the danger of drivers not driving responsibly around bikers are all concerns that make people give up on the idea of biking to work. Most companies also don t provide safe bike racks or bike storage facilities for employees who want to bike to work. If you want to try commuting by bike ask your employer to add a bike rack or designate a special area where employees can store bikes during the day. Use maps and your car to plan out a route to work that isn t as congested with rush hour traffic to make it safer to ride to and from work and make sure that you read up on all the rules of the road for bikers before beginning to commute to and from work by bike. Since there is safety in numbers, try to get some co-workers to commit to riding a bike to work and ride together for safety. Page 11 of 84

12 Who Can Bike? The short answer is just about any able bodied person. Biking is good for nearly everyone, and nearly everyone can bike. In fact, one of the reasons why biking is so popular is because it is accessible to so many people. Kids love biking. Adults can bike with their kids, or go out biking on their own as way to blow off steam after a long day. Serious athletes can use biking as a cross training exercise or as a way to keep their workout routine from getting stale. Beginners can start with short bike rides as a way to start building up their fitness level. Biking, like walking, is an exercise that appeals to everyone because of its simplicity. One of the chief advantages of biking is that it is a low impact activity and it is not jarring or damaging to the joints. There are no complicated moves to keep up with, no pressure, no stress, biking is a truly enjoyable exercise. Biking for Kids Biking is a very good way to get kids interested in exercise. Biking is something that kids can do with their parents or with their friends. Biking gets kids off the couch and doing something active which is very important. Kids as young as four can learn to ride a bike and teaching kids to ride a bike can be a great way to teach them healthy habits about exercise. Kids love to ride their bikes to the park, to the pool, to and from school, or even just around the block. Page 12 of 84

13 Biking for People with Medical Conditions As stated, biking is for almost everyone, but that doesn t mean there aren t some simple precautions that some people should take. Biking is appropriate for people who have medical conditions that might prevent then from doing other popular fitness activities. Biking is a low impact exercise that is easy on the joints so people who have arthritis or other chronic joint issues that make it impossible for them to do activities like running or even walking can bike. Biking provides a good aerobic cardio vascular workout that experts say is essential for good health and is the perfect choice for people who are not very fit and are just starting out on the path to fitness. Do you have a back injury or chronic back pain? Exercise can be painful for people with chronic back problems but experts recommend using an exercise bike as a gentle aerobic exercise that is appropriate for people with all types of back injuries or chronic back pain. In fact, some experts say that using an exercise bike is a good way for people with back problems to strengthen their back muscles which will improve their flexibility and mobility. Biking using an exercise bike is also a great way to improve circulation so that people who have diabetes or other conditions can use biking as a way to improve their overall health as well as their fitness. Page 13 of 84

14 Getting Started So you ve decided that you want to start biking. Congratulations! Biking is a wonderful pastime. Confused about where to start? It s easy to get confused. But there is more to biking then just buying a shiny new bike, some Lycra shorts and a new helmet. There are lots of different bike styles and dozens of bike manufacturers. Which is the right one for you? Where are the local bike trails? How can you find others to bike with? Those are just some of the questions that many beginners have when they start to get interested in bike riding. To get started first take an honest assessment of your current fitness level. Do you want to start biking just as a hobby or do you want to use biking to really get fit and lose weight? Are you going to be biking with the family or just by yourself? A good place to start when you re starting out learning more about biking is to find out more about the different types of bikes that are out there and decide which one is the most appropriate for your and your family. Types of Bikes Bikes are classified by style but also by function. The main types of bikes are utility bikes, touring bikes, racing bikes, mountain bikes and cruising bikes. When you re deciding what type of bike is the best for you to purchase consider what you want to accomplish with it. Are you going to be using your bike for commuting, for pleasure riding, for riding on trails or rough ground, or for competitive riding? There are bikes made specifically for all those things. The two main categorizations of bikes are road bikes and off road bikes. Page 14 of 84

15 Road Bikes Road bikes are any bikes that are meant to be ridden on a flat, paved surface like a road. Road bikes are constructed specifically for roads or smooth bike paths and are not sturdy enough to be safe to use when biking on hiking trails, cross country, or on other terrain. When most people think of biking the bikes they think of are road bikes. Unless you plan on doing some serious off road biking you will probably want to buy a road bike. There are several types of road bikes to choose from. Each type of road bike is built for a different purpose and which one you choose should be based on how you plan to you use your bike. Utility bikes As the name implies, utility bikes are used for transportation and other utilitarian functions so they are build differently from bikes that are used primarily for sports, fitness or recreation. Utility bikes are used by people all over the world as transportation and to carry goods or even children. Utility bikes are used for running errands and are sometimes used in large factories or other vast workplaces like movie lots where people need to do a lot of traveling from one part of the building to another. Utility bikes are heavier than sport bikes, and are made for durability rather than performance. If you want a bike to run errands in the neighborhood like carrying groceries than a utility bike is the best bike for you. Even though utility bikes tend to be heavier than sport bikes some bike messengers prefer to use a utility bike because it is more durable and provides a bit more protection from traffic than a lightweight sport bike. Utility bikes often come with baskets to hold shopping bags or other items and are made to be comfortable to sit on. If you just want a basic bike to ride around the Page 15 of 84

16 neighborhood with the kids or to ride in the evenings a utility bike would be a good choice. Utility bikes are often less expensive than high performance bikes. Touring Bikes Touring bikes are the most common type of bikes purchased by new bikers and by people who want to use their bikes for recreational riding. Touring bikes are specially made to have wide set tires and have special mounts for baskets on the front and the back, and have two or three water bottle mounts. When you think of tooling around the countryside on a bike the bike that you would use for that is a touring bike. There are several types of touring bikes including road, trail, recumbent and tandem. A tandem bike, a classic bicycle built for two is a prime example of a touring bike. If you plan on taking longer bike rides that are leisurely, or riding bikes as a family, or any other kind of recreational bike riding a touring bike is the best type of bike to buy. Racing Bikes - Racing bikes are bike specifically designed for competitive biking. They are made to be very lightweight and to be as aerodynamic as possible. Because of this the position of the handlebars is different than on other bikes so that the rider is seated in the most aerodynamic position. Racing bikes also have wheels that are set closer together than other bikes. While the tires of all bikes are important getting the right tires for a racing bike is crucial to the proper performance of the bike. If you re considering buying a racing bike make sure to factor in the cost of high quality tires when figuring out the maintenance costs of a racing bike. Page 16 of 84

17 If you re buying a racing bike specifically for competitive biking keep in mind that the UCI, or Union Cycliste International, the governing body of competitive biking has a strict set of requirements about the construction and weight of racing bikes. It would be a wise decision to pick up a copy of the UCI rules about racing bikes or go to the UCI website and familiarize yourself with the requirements before shopping for a bike. If you go to the website, print out a list of the requirements that you can bring the store with you when shopping and be sure to ask the salesperson if the bike you are thinking about buying meets UCI competition guidelines. Make sure that you buy a bike that meets the UCI guidelines if you are planning on being a competitive biker. Racing bikes are also extremely expensive, so a racing bike might not be the best choice if you are just setting out as a cyclist. However, if you do want to race competitively it might be best for you to invest in a high quality racing bike from the beginning so that you will be used to riding and training on a racing bike that meets the UCI guidelines before entering your first race. Cruising Bikes - Cruising bikes, like touring bikes, are made to be comfortable and are usually used by people who are not competitive bikers but enjoy biking around the neighborhood or on local bike paths. Cruising bikes don t have the storage capacity that touring bikes have but do have the same handlebar setup to make it more comfortable for the rider to be on the bike for long periods of time. Usually cruising bikes are only used on roads or smooth bike paths. They are not meant to be all terrain bikes the way that mountain bikes are but they can handle a little more rough territory than a standard touring bike. Page 17 of 84

18 People who want a bike that is good for general all-purpose fitness or for commuting should consider a cruising bike. Since cruising bikes are built for comfort some manufacturers make cruising bikes that have no bicycle chain to catch your clothes or get your legs and shoes greasy and dirty. Other manufacturers make cruising bikes that fold up for storage. Folding bikes are a great choice for people who want to commute by bike because the bike can be folded up to go onto a bus, train or ferry and can also be easily stored indoor in an office or closet because it folds up. Cruising bikes can be a great choice for beginning cyclists who want to do more than just tool around the neighborhood or run errands on their bikes but aren t yet up to the level of competitive biking that requires a racing bike. If you re looking for an all purpose sort of bike then you should buy a cruising bike. Off Road Bikes Off road bikes are sometimes called ATBs (All Terrain Bikes) or Mountain Bikes. All Terrain bikes are designed for off road biking and biking sports. There is an entire sport built around extreme biking using ATBs to perform tricks and to ride on mud or dirt courses. ATBs are also used for things like biking in snow, in woods, or in other places that were traditionally off limits for cycles. In the mid 1990 s the sport of All Terrain Biking rose to new levels of popularity as biking on extreme terrain become a favorite of young and hip athletes. Off road biking is sometimes called trail running and is more like hiking than traditional biking. Because cyclists are often out in the wilderness or in other terrain that is far from civilization and because bikes do break down off road bikers need to know how to repair flat tires or other mechanical problems with their bikes and should always carry a GPS device or compass, extra water, and some protein bars Page 18 of 84

19 with them. Most serious off road bikers carry a backpack with tools, water, food, and a first aid kit with them so that they don t get stranded in the middle of the nowhere if they get hurt or if their bike develops a mechanical problem. The main type of bike used by off road enthusiasts is generically called a Mountain Bike although it can be used on almost any terrain. Mountain Bikes Mountain bikes, as the name implies, are bikes that are more rugged and are made to be ridden cross country or on unpaved surfaces. Mountain biking has become a highly popular sport but mountain bikes can be used by anyone. Mountain bikes are not as lightweight as racing bikes but have more rugged tires and easier handling to make it easier to use them on uneven ground, dirt roads, paths, or on other surfaces that would stop most touring, utility or racing bikes. Mountain bikes can be expensive depending on the quality but the cost of mountain bikes has dropped dramatically in the last decade or so as the bikes have become more popular and more manufacturers have started making them. Mountain biking is sometimes referred to as an extreme sport but not all mountain bikers use their bikes to do extreme tricks. If you like hiking then you might want to try a mountain bike to bike on hiking trails. Mountain bikes are also a popular choice for kids who will probably take their bikes over a lot of different terrain. Since mountain bikes are fairly sturdy there is also less risk that children will destroy a mountain bike the way they could destroy a racing bike. Page 19 of 84

20 Bike Styles Have you decided what type of bike is the best for you? Great! Next let s look at the different types of bike styles. Bike styles refer to the positioning of the seat and handlebars and how the rider sits on the bike. There are several different bike styles that are appropriate for different people. Standard bike style or Upright bike style This is the most common and is the one that most people associate with bike riding. On a standard bike the rider sits up straight on the seat or stands on the pedals of the bike with the handlebars at a comfortable level so that the rider doesn t have to bed over. The height of the seat is generally equivalent to the handlebars. Most bikes and exercise bikes use the standard bike model. This is usually the most comfortable position for people. Upright bikes have a smaller wheel base and are generally more maneuverable than other types of bikes. Upright bikes are also much easier to pedal uphill than any other type of bike since the rider can stand on the pedals and use their body weight to help propel the bike. Lowrider Bikes These bikes are the muscle cars of bikes. Often these are custom made, or a rider purchases a base model and further customizes it to their taste. Modeled after popular lowrider cars lowrider bikes have seats that are very close to the ground, sometimes as low as 12 inches off the ground, and the pedals are pushed far Page 20 of 84

21 forward to make room for the rider s legs. The handlebars often are high and curved in a U shape much like the style of children s bikes made in the 1970 s. The Schwinn Sting Ray is the most well known style of lowrider bike and has become an icon to fans of the lowrider bicycle. Usually a lowrider bike will have one or more of the characteristic parts associated with lowriders like Baby Dayton rims which are over-spoked and sometimes have white wall tires, banana seats, sissy bars, Schwinn style handlebars, spring action suspension on the front forks commonly known as "springer forks" and front and back fenders and lots of shiny chrome accessories. The Schwinn Sting Ray is most well known style of lowrider bike People who are fans of lowrider bikes often collect and customize their bikes the way that fans of classic cars or motorcycles collect and customize their vehicles and lowrider bikes are generally used as basic transportation and for show. They are not Page 21 of 84

22 generally used for exercise or fitness although people who are very short or have other physical challenges may find it easier to ride a lowrider bike than a standard bike. Lowrider bikes should not be confused with Lowracers. Lowracers are a type of lightweight, racing recumbent bike where the rider sits very close to the ground in order to improve speed and agility. Lowracers are very popular with European competitive bikers. We discuss recumbent bikes next. Recumbent bikes Recumbent bikes are a new innovation that are very trendy now but the design of the recumbent bike has been around since the bike was invented. A recumbent bicycle is a bike where the rider is in a seated or supine position, and sometimes even in a prone position flat on their back. Recumbent bikes are light and fast but are not allowed at UCI event. Recumbent bikes were banned from international racing in Recumbent bikes have significant health effects when compared to upright bikes. Page 22 of 84

23 Recumbent bikes are highly recommended for people with back pain or back injuries because when using a recumbent bike the rider s back is totally supported while the rider s legs are positioned forward on pedals that are the same height as the seat. There are two types of steering mechanisms on a recumbent bike. Above the seat or over the seat steering uses a handlebar that is positioned in front of the rider at arm level and under seat steering has a handlebar underneath the seat facing the front of the bike. The wheels of a recumbent bike are smaller and set further apart than an upright bike to provide more stability since the rider s bodyweight is lower and more spread out. Recumbent bikes don t just look nifty on the road. Recumbent bikes have some very large advantages over traditional upright bikes. Recumbent bikes are adaptable for almost anyone, allowing a greater variety of people to use a recumbent bike rather than upright bike. People with back or hip problems, people with handicaps or other physical limitations that prevent them from comfortably riding an upright bike can use a recumbent bike quite well making it possible for them to get all the benefits of cycling without using an upright back that might worsen their physical problems. Another large advantage that the recumbent style bike has over an upright back is safety. Because the rider has a low center of gravity due to the reclined position and because the rider is lower off the ground using a recumbent bike if the rider were to fall the risk of injury is much lower when falling from a recumbent bike. Since the bike has such a low center of gravity and a wider base there is also less chance of falling or tipping over than when riding an upright bike. Stopping quickly is easier with a recumbent bike so that rider never flies over the handlebar of the bike which virtually eliminates the risk of head injury. Some European bike manufacturers even make a recumbent bike for children which can make it much easier and less frightening for children when they are learning to ride a bike. Page 23 of 84

24 Recumbent bikes are also more comfortable than upright bikes. Because there is less strain on the neck, wrists, hands, arms, shoulders, lower back and rear riders who enjoy long bike rides or have trouble with arthritis or other chronic conditions find riding a recumbent bike much easier and more enjoyable than an upright bike. Recumbent bikes are especially helpful for those with back injuries or weak back muscles or people who are recovering from surgery or illness or injury. Often people who could never handle long bike tours on an upright have no problem biking for hours on a recumbent bike. If you are used to a traditional upright bike then switching to a recumbent can be a bit difficult at first but soon you ll find it to be much more comfortable than a traditional upright bike. Because of the angle of the rider, it s also much easier for the rider to see all the passing scenery instead of being focused on a small patch of ground immediately in front of them. This is one of the reasons that the recumbent is so popular as a touring bike. Recumbent bikes have significant health effects when compared to upright bikes as well. Serious bike riders who spend hours a day training for races or even just recreationally biking often develop neck and back problems from the normal bent over position that riders use when riding a traditional upright bike. Sometimes these problems can become very serious and can escalate into conditions requiring lifetime care. Because of the relaxed position of the rider on a recumbent bike people who ride recumbent bikes usually don t develop the same kind of neck, shoulder and back problems as people who ride traditional upright bikes. For riders who interested in speed a recumbent bike can t be beat. The recumbent bike set the world record for bike speed. Because the recumbent is light, low to the ground, and has a low center of gravity it is the fastest bike style. Page 24 of 84

25 Disadvantages of a Recumbent Bike Even though there are a lot of advantages to riding a recumbent bike there are some disadvantages as well. One of the biggest disadvantages to riding a recumbent bike is the lack of balance. Balancing is easier when the rider has a higher seat of gravity. Upright bike riders can help steer the bike, balance the bike, and position the bike using their body weight by shifting and standing or sitting on the bike. Recumbent bike riders can t do that. If the wheel of a recumbent bike slides it will be nearly impossible for the rider to keep the bike from falling the way that a rider on an upright bike could. Another safety issue that affects recumbent bike riders is that they are less visible in traffic. When riding in urban areas Starting and stopping is much harder on a recumbent bike. On an upright bike the rider pushes the bike forward with their feet or uses their body weight to propel the bike into starting from a stopped position. It can be quite tricky to start a recumbent bike because of the difference in the center of gravity and the position of the body when riding a recumbent bike as opposed to an upright bike. Stopping is also more difficult because the rider can t use their body weight or feet to help with sudden stops. It can sometimes take years for riders to truly master the art of stopping and starting a recumbent bike. Recumbent bikes are not maneuverable as upright bikes. The long body, smaller front wheel, lower suspension and large turning radius make recumbent bikes unwieldy. It can be very difficult to get a recumbent bike up on a curb because of the smaller front wheel and the bike s suspension is easily damaged because it is so low to the ground. The large turning radius can be dangerous when driving in traffic and can even be a pain when riding on bike trails or in a park. Page 25 of 84

26 Going uphill is a huge challenge in a recumbent bike because of the low of center of gravity and the position of the rider. Riders on upright bikes can stand on the pedals and use their body weight to propel the bike up a hill but recumbent bike riders can t do that. Hills can be extremely difficult and tricky for recumbent bike riders. Recumbent bike riders also don t have as good a view of the road ahead as riders on upright bikes do because they are positioned lower and sitting. Upright bike riders are positioned up higher and facing forward so they can see the road far ahead for them. Another disadvantage of buying a recumbent bike is that because of the longer body and longer seat along with the width of the bike many recumbent bikes don t fit in standard bike equipment like bike racks that are found outside businesses, schools, apartments and other public places or in bike racks made for cars and trucks to carry bikes and other sporting equipment. Recumbent bikes are also usually far more expensive than traditional upright bikes. Recumbent bikes can cost three times or more what an upright bike costs. If you really want a recumbent bike for exercising but are considered about some of the issues that come with a recumbent bike like the difficulty of stopping and starting, the lack of visibility and the danger of traffic not being able to see you consider buying a recumbent exercise bike. A recumbent exercise bike can be used safely at home and will provide all the advantages of a recumbent bike without any of the worries and disadvantages. If you like to watch TV or read while you work out the supine position of a stationery recumbent exercise bike is perfect for watching TV or reading. People with back issues and the other illnesses and injuries that can use a recumbent bike comfortably will find that they can use a stationery recumbent bike just as easily. A stationery recumbent bike is a great alternative for someone who wants a recumbent bike primarily for exercise and fitness instead of competitive biking. Page 26 of 84

27 The Best Bikes Now that you know all about the different types and style of bikes you re probably wondering what the best bikes are for you, for your kids, or for the other people in your family. Ultimately the best bike is the one you are most comfortable riding and that fits into your budget but there are some styles and brands of bikes that experts agree are better than others for certain people and to accomplish certain goals. The Best Bikes for Kids Are you ready to start looking for a bike for your child? Picking a children s bike can be nerve wracking. Wondering at what age you should start teaching your child to ride a bike? There is no hard and fast rule but usually children start to develop the motor skills, coordination and confidence needed to learn how to ride a bike between the ages of four and eight, although some kids may not be ready to start riding a bike until after age eight. Keep in mind though that kids under five usually don t have the coordination to handle a bike with a hand brake and get kids under five bikes with pedal brakes. If your child is three or four years old you might want to start them out on a tricycle instead of a bicycle. Tricycles can be sturdier for kids to learn on but they don t help kids develop the sense of balance they need in order to ride a two wheel bike so parents might prefer to start their kids out on a two wheel bike with training wheels. Tricycles can also tip over fairly easily. Older kids who think that tricycles are for babies should have training wheels on their two wheel bikes until they develop the balance to keep the bike steady and learn how to stop and start the bike without incident or injury. Make sure your child is physically and mentally ready to handle the challenge of learning to ride a bike. Don t push them into learning to ride a bike before they are ready or you could scare them away from bike riding forever. Page 27 of 84

28 Kids Bike Sizes Are you ready to pick out a two wheel bike for your child? Sizing kid s bikes can be tricky. Kid s bike sizes are determined by wheel diameter, not by frame size or seat height. It s very important that you know when a bike measurement is listed as 12 inches it means the diameter of the wheel is 12 inches, not that the seat is 12 inches off the ground or that the frame is 12 inches high. The best bike sizes for kids are usually: For kids who are 2-4 years old A bike with a 12 inch wheel diameter. For kids who are 4-6 years old A bike with a 14 inch wheel diameter. For kids who are 6-9 years old A bike with an 18 inch wheel diameter. For kids who are 7-10 years old A bike with a 20 inch wheel diameter. For kids over 10 years old A bike with a 24 inch wheel diameter. These sizes are just guidelines and will need to be adjusted based on your child s height and level of coordination and maturity. When choosing a kid s bike it s a very good idea to go to a bicycle store that has trained staff that can help you pick out the perfect size bike for your child. Bring the child with you if possible so that the child can try out a few bikes. Page 28 of 84

29 The Best Kid s Bike Brands Since just figuring out what size bike your child needs can be tough, how can you know that the brand name bike you re buying is high quality? After all, you want the bike to be able to stand up to being ridden a lot and probably not always used gently. There are lots of stores that sell kid s bikes, but they are not all quality. Remember when buying bikes that you get what you pay for and you should expect to pay a decent amount of money for a quality bike. If you have more than one child investing in a high quality bike really is an investment since chances are you can pass the bike down to the other children after each one outgrows it. When it comes to kid s bikes the most trusted brand names are Schwinn, Mongoose and Murray. Each of those brands makes a full line of kid s bikes in different sizes and in a range of prices. When buying a kid s bike you want to buy something sturdy that fits your child but the child has to like it too or they won t ride it. The best way to get the perfect kid s bike it to go to a shop that specializes in selling bikes and helping people choose the right bike. While you might save a little money by buying your child a bike at the local super center or other large chain store you probably won t have trained employees available to help you find the right bike. Also, a serious cycling shop will have bikes that are put together by trained bike techs who know what they are doing. Wouldn t you rather spend a little more for a kid s bike that was assembled by a trained tech who knows all the ins and outs of properly assembling bikes rather than pay less for a kid s bike that was put together by a high school student making minimum wage? Your child s safety is not something you should skimp on. To get suggestions from other parents about what bikes are best for kid s try visiting a parenting website, community forum, or product review website. Often there will be articles and discussion threads devoted to kid s bikes where you can find out Page 29 of 84

30 what real parents thought of particular brands of bikes, styles of bikes, and stores to buy bikes. Getting other parents opinions can be a great help in figuring out what bike to buy for your child. The Best Bikes for Adults Adult bikes, unlike kid s bikes, are sized by frame size. The best and more reliable way to determine what size bike you should get is to straddle a bike standing flat footed on floor. As a general rule, there should be 1-3 inches of clearance between your inseam and the top of the bike frame. When you find a bike that has the right clearance, make a note of the size and get a bike that is that size. In order to get the right size bike you should really go to a cycling shop to buy your bike. The trained sales associates at a pro bike shop can help you find the right size bike. For example, women need to pick a bike that can accommodate their leg length but also their shorter arm length. There are lots of small size adjustments that a pro bike shop sales associate is trained to look for that can make a big difference in whether or not the bike fits you properly. Your bike is an investment, but if it s not the right size or it s uncomfortable then you won t ride it so it s worth taking the time and trouble to find the right size and style of bike. Buying a bike that is the right size is also a safety issue. Your safety could be compromised if the bike is either too big or too small for you to ride it comfortably. Adults have a lot of options when choosing a bike. Before picking a bike it s necessary to decide how you re going to use the bike most. After that, you will need to decide what frame material you want. The frame material you pick will also have an impact on the price of the bike. There are several different frame materials that are common for adult bikes: Page 30 of 84

31 Steel bike frames Steel is the most often used material to manufacture a bike frame. Steel is the material that was originally used when bikes were first manufactured in the 19 th Century and it has retained its popularity ever since. Steel bike frames are impact resistant, easy to take care of and fix, light, and are usually pretty affordable. If you re going to be outdoors in inclement weather or if you will be leaving the bike outdoors a lot steel is not a good choice because it can rust easily. Aluminum bike frames Aluminum bike frames have gained in popularity in the past few decades. Aluminum is very popular with bike messengers and people that use bikes to commute to and from work. They have a modern, sleek look. Aluminum frames are very light, which makes them easy to carry and maneuver but not good for rough biking, trail biking, or biking in bad weather. Aluminum bike frames are also fairly inexpensive. Carbon bike frames A recent technological innovation has been to use compressed carbon for the bike frame. Such frames are popular with competitive bikers. If you want a bike for competition or for serious fitness, look at a bike with a carbon frame. Carbon frames have a very modern style and are lightweight but are more expensive than steel or aluminum frames. Carbon bike frames will not rust, making them a good choice for anyone who will be leaving their bike outside a lot or people who will be riding their bikes in all sorts of weather. Page 31 of 84

32 Titanium bike frames Titanium is stronger than steel and make the most expensive bike frames. Serious cyclists and biking professionals use only titanium frame bikes. Very sturdy but exceptionally light titanium bike frames can take a beating without breaking, rusting, or sustaining a lot of damage. If you are a serious cyclist planning to compete in national and international races you will need to invest in a titanium frame bike. The Best Adult Bike Brand Names There are high quality brand names for each style of adult bike made, so the best way to know which are the highest quality brand names for the type of bike you want is to go on the Web and look at some cycling review websites and visit some cycling forums. Cycling enthusiasts are usually happy to discuss their experiences with different bikes fro different brand names. Also, visit the local cycling store and talk to the staff. They are trained to be knowledgeable about bikes, many of them are cyclists, and they can give you honest advice about what brand name and what style of bike is best for you. Bikes can cost thousands of dollars, nearly as much as a car, so make sure that you getting the best bike possible. If you are only interested in buying a bike so that you can out riding with your kids around the neighborhood after dinner then you don t need to spend thousands of dollars on a high performance bicycle but you should still talk to the local cycle shop and have them help you find the right size bike and the best brand name in your price range. Page 32 of 84

33 The Best Bikes for Beginners Are you new to cycling and feeling overwhelmed by the many different kinds of bikes out there? You re not alone. Lots of people are amazed at how much the world of cycling has changed since they were kids. It s not as easy as it used to be when you could just buy a 10 speed bike from the local super store and start riding with the family or riding around the track at the park. Or is it? If you re just beginning to get serious about cycling then you probably shouldn t rush out and spend thousands of dollars on a bike until you know which bike style and material is the best for you, and you won t know that until you ve spent some time cycling and have a better idea of what level of cycling you want to do. If you just want to ride with your kids or your partner for basic fitness then you probably don t need a fancy, expensive bike. You can probably spend a few hundred dollars on a quality general purpose bike and get years of use and enjoyment out of that bike. If you want to spend more money and get something a little fancier, then you should visit the local cycle shop and ask the staff there for recommendations. They will be able to give you on advice on what brand name and what style of bike will fit your lifestyle and your budget and they can help you pick a bike that is the perfect size too. Page 33 of 84

34 The Best Bikes for Serious Bikers If you re a serious athlete who is just getting interested in cycling or a serious cyclist looking to take your training to the next level you probably already have an idea of that bike that will best suit your needs. But if you don t know what bike is best for you, the best thing for you to do is to do some extensive research on the best type of bikes for the discipline that you want to pursue. Read consumer reviews, talk to other cyclists, and make a point of sitting down with your coach, trainer, or the manager of the local cycle shop to talk in depth about what your cycling goals are and how to reach them. If you want to get into serious competition or use cycling as a cross training method to make you a better athlete then you will probably be spending thousands of dollars on a top of the line bike. That s a big investment, and you will need to make sure you re getting the best bang for your buck. Don t be shy about consulting the experts and letting them help you find the best bikes to help you accomplish your cycling goals. Page 34 of 84

35 Tips for Choosing a Bike Choosing the right bike is very important. It doesn t have to be a complicated task, however, if you understand some basic guidelines. It doesn t matter if you re buying an adult bike or a kid s bike, a bike for a new cyclist or a bike for a serious competitor the basic things that you should look for are the same. No matter what type of bike you are buying there are some general things to look for. Size matters. It can t be stressed enough that the proper size is crucial to getting the right bike. If you are just buying a bike for basic fitness and pleasure riding getting an extremely detailed fit analysis isn t necessary but you should still make sure the bike is comfortable and that you can ride it comfortably, stop, start and steer comfortably. Materials matter. You don t have to pick a bike with a state of the art titanium frame in order to get a high quality bike but make sure that the material that the frame is made from is sturdy and will last. Try to bend the frame with your hand. If it bends, then the frame is low quality and you should not buy that bike. Price matters. Unless you have oodles of money to spend the price of the bike you re buying will matter in your final calculations. While it can be tempting to buy the cheapest bike you can find remember that it pays off in the long run to buy a bike that is the highest quality you can comfortably afford. Once you have decided what style and brand name of bike you want shop around to find the best price on that bike. Test drive the bike. Just riding the bike around the store or around the block won t cut it. In order to know if the bike is really a good fit for you a good test drive is necessary. Most cycle shops will have no problem allowing you to take a lengthy test drive on a bike because they know it s necessary in order to make an informed decision. Page 35 of 84

36 The Cost of Bikes and Equipment Many people are dazed at the seemingly high cost of bikes these days. You can expect to pay at least $100 for a basic but high quality kid s bike and at least $300 for a basic but decent quality adult bike. High end bikes can range into the thousands or even tens of thousands of dollars. When you are just starting out cycling, or if you are looking to purchase decent quality but basic bikes for the family to use on cycling trips you can probably expect to pay in the range of $300- $500 per bike. That is just the price of the bike. On top of that you have to factor in the cost of safety equipment like bike helmets and pads, high quality bike locks, and even the cost of an auto bike rack for your vehicle if you plan on taking your bikes anywhere. Biking is not a cheap sport, but it doesn t have to break the bank if you are savvy and creative. Always do your homework before buying a bike. That way you will have an idea of what the bike you want should cost, and you ll know if you re being overcharged for it. Page 36 of 84

37 Helmets and Pads One place that you don t want to skimp in order to save money is on protective safety equipment. Buying high quality bike helmets is an absolute necessity, especially for kids. Most of the head injuries to children are caused in biking accidents where the kids are thrown forward over the handlebars of the bike and land on their heads so buy the best helmet you can afford without exception for yourself and your kids. Kid s bike helmets range in price from around $25 to around $120. Adult bike helmets range in price from around $50 to nearly $400. Knee pads, elbow pads and other pads are fairly cheap but you should keep several pads around since kids are notorious for losing their pads or leaving them places. Bike Locks You will also need decent quality bike locks to protect your bikes from theft. The better quality a bike is the more attractive it is to thieves so investing in a high quality lock is crucial. Expect to spend anywhere from $20 to $75 for a high quality lock. If your bike is kept in a locked garage and you don t use your bike for commuting, running errands, or other activities where you need to lock it up in public you can get away with using a less expensive lock but if your bike is out in public a lot then you need to invest in the highest quality lock you can afford. Page 37 of 84

38 Vehicle Bike Racks and Carriers If you plan on taking your bike anywhere you will need an auto bike rack or bike carrier to carry the bike. Bike racks can be attached to the roof of a vehicle, the rear trunk of the vehicle or the rear tow hitch of a vehicle like a truck or trailer. If your whole family is into cycling then you will probably need rooftop or tailgate rack that can hold multiple bikes. A bike rack is another piece of equipment that you definitely shouldn t skimp on. Buy the best quality bike rack that you can afford and have it professionally installed. The cheapest bike racks, racks built to hold single bikes that will fit on almost any vehicle are around $100 plus the cost of installation. The price of racks that will hold multiple bikes or specifically designed to fit on particular vehicles can climb up to $600 or more plus the cost of installation. Most commercial bike racks are designed for traditional upright bikes. Recumbent bikes or lowrider bikes may require a special type of carrier. Comparing the Costs of Auto Bike Racks and Carriers The cost of popular bike rack brands ranges depending on where you purchase the rack. Look for places that offer a discount on installation or that offer rebates, sales, or other sales incentives to cut the cost of installing a bike carrier on your vehicle. The cost of the bike rack will depend on how the rack attaches to the car. A bike rack that you can mount on the rear trunk or rear tow hitch of a car by yourself will usually only cost $100 or sometimes less if you can find one sale and there is no installation cost because you can install it yourself. A rooftop bike carrier usually requires installation by a trained technician and that s where adding a bike rack can get pricey. Page 38 of 84

39 Think carefully about what your travel needs are with your bikes before investing in an expensive bike rack for your vehicle. If you are a serious competitor who needs to transport your bike to and from competitions then you will need to buy a high quality auto bike rack for carrying your bike. If you really don t travel that much with your bike then you can probably get away with buying a cheaper bike rack that you can install yourself. If you want to go on biking vacations or take biking trips consider renting bikes at the location where you re going to save money, time and trouble. Cycling Clothes and Shoes Almost everyone has seen serious cyclists whipping in and out of traffic or cruising down a road wearing a lot of spandex and space age style shoes. But cycling clothes are about more than just fashion. Cyclists wear clothes to help them in their cycling pursuits. Sometimes that is padded spandex shorts and padded mitts for road cyclists and sometimes that s padded body armor for serious mountain bikers or downhill bikers. The overwhelming majority of cyclists wear conventional workout clothes, but some people who are serious athletes or those who are really into cycling might want to wear specialized cycling clothes. Whether or not you decide that you need to purchase special cycling clothing is up to you, but here are the basic elements of cycling clothing to help you decide. Cycling Jerseys Cycling jerseys are worn by serious cyclists both in races and when training. Cycling jerseys are cut extra long to accommodate the bent over position that cyclists use when riding and they are usually made of special fabric that will wick moisture away from the skin helping the cyclists stay cool and dry. There is also usually a long Page 39 of 84

40 zipper covering a vent in the jersey that a cyclist can unzip for ventilation. Cycling jerseys that have pockets have specially designed pockets placed in the back of the jersey so that the contents don t spill out when the rider is leaning over in a typical cycling posture. There are special jerseys for winter cycling that help keep cyclists warm while keeping sweat off their skin to prevent overheating. Anyone who is training for a serious competition or wants to be a serious cyclist would probably benefit from wearing cycling jerseys. Cycling shorts Also called bike shorts, they are commonly seen as fashion wear as well as for cycling but the shorts that serious cyclists wear are made of a higher grade of Spandex. Spandex biking shorts are usually padded in the seat and the crotch to prevent soreness and chafing, and usually have an extra band of close fitting elastic at the knee to keep the shorts from riding up or chafing the leg. Serious cyclists often wear bib shorts which don t have the elastic waistband that is associated with everyday biking shorts. Bib shorts are held up by two straps that are worn like suspenders under a biking jersey. Serious cyclists don t want the hassles that come with an elastic waistband like having the waistband digging into their skin, chafing, or just being uncomfortable to wear for long periods of time. Bib shorts are more comfortable and provide enough support to hold the shorts up without the hassles of an elastic waistband. Most people wear bike shorts under their clothes for everyday wear but serious cyclists wear just their padded bike shorts for racing and training. The Spandex helps compress the leg muscles and can keep riders from getting sore or tired muscles. Page 40 of 84

41 Cycling shoes Shoes are one of those things that everyone says you don t need to ride a bike, but once you ve tried them you won t want to ride without them. Cycling shoes are designed to work the high tech pedals that are found on modern bikes so you might not have the same success wearing cycling shoes on your old Schwinn as you would wearing them on a state of the art titanium frame racing bike. There are four main kinds of cycling shoes that are made specifically for different types of biking including racing, touring, off-road biking, and spinning. Road cycling shoes are the most common and are easy to find. If you are planning on training for competition or just riding a few miles on your bike each day on the road you might want to invest in road cycling shoes. Road cycling shoes have a rigid, smooth, and very inflexible sole that is bent at the ball of the foot. These designs helps keep a rider s food on the bike pedal and helps the energy of the rider s foot go into the pedal more efficiently. Road cycling shoes have a protrusion at the toe that a rider can use to clip their foot onto a pedal if they use standard bike clips. Not all riders use clips. When looking at road biking shoes remember that the lighter the shoe and the more rigid it is the higher quality it is. You will not be able to walk in road cycling shoes so make sure that you have a pair of sneakers with you and take the biking shoes off as soon as you re done. Touring biking shoes are a good option for anyone who needs to be able to walk and bike in their cycling shoes. Touring shoes are less rigid than road cycling shoes and have both cleats and a recessed toe so that a rider can walk and ride in them. When you re just starting out biking or if you are a casual biker and not a Page 41 of 84

42 competitive biker but you still want the benefits of cycling shoes then touring shoes would be a good choice for you. Mountain biking shoes are small and light, but much sturdier than other types of shoes. Instead of having treads on the bottom sole mountain biking shoes have heavy studs that will riders negotiate all different types of terrain. Mountain biking shoes should be waterproof and sturdy so when trying on mountain biking shoes make sure that you can stand and walk in them comfortably in case you ever need to walk your way out of the woods or another remote area if your bike breaks or is damaged when you re out in the middle of nowhere. Carrying a pair of hiking boots in a backpack with a first aid kit and water is a very good idea when you re going out mountain biking. Spinning shoes are relatively new in the world of cycling shoes and were developed to help serious spinning devotees do better in spinning classes. Many professional spinning instructors will wear spinning shoes when they are teaching. Spinning shoes are a combination of touring and road cycling shoes designed to be worn in an indoor spinning class. Spinning shoes are made from material that is much lighter than traditional road or touring shoes. When considering which spinning shoe to buy look for one that breathes well and will be comfortable and cool. Page 42 of 84

43 The Best Cycling Clothes for Children When kids are out riding around the neighborhood you might not think much about what they re wearing to go cycling but whether they are out riding around with friends or going with you on family biking trips there are some things that you should think about when dressing your child to ride a bike. Avoid pants or shorts that are too loose. Long pants that are too big can easily get caught in a bike chain or even a tire and can cause serious injury. When your child is riding a bike he or she should wear close fitting pants or shorts that are long enough to cover the thigh and prevent chafing but not so long that they run the risk of catching in the bike chain. Children are better off wearing long pants when biking, even in the summertime, to lessen the risk of injury if they fall. Scraped knees are a part of childhood, but a child wearing shorts who falls off a bike onto a gravel road or other dangerous surface could sustain some major damage if they are not wearing long pants. On cycling trips long pants will protect the child from being scraped, hit or cut by flying stones or debris kicked up the bikes or low bushes and branches. Long pants will also protect the child from bee and insect stings or poison ivy. Sneakers or cycling shoes only! While it might not seem to make much difference on a short biking trip wearing the right footwear can make a big difference in keeping a child safe. Sandals that are loose can get caught on the bike pedals or can drag on the ground creating a safety hazard. Loose ties from sandals or loose buckles on shoes can come undone and the shoe can fall off. Always put Page 43 of 84

44 your child in well fitting supportive sneakers with the laces double tied and tucked inside the top of the sneaker or in cycling shoes to make sure that a loose shoe doesn t cause an injury. On a cycling trip you should pack hiking boots or other footwear that the child can wear when not cycling. Layers, layers, layers! Most parents make their children put on a sweater when they, the parents are cold. That s just human nature. But kids really can get cold fast when out riding their bikes even in the summertime. If they are riding hard and sweating, or if the breeze is chilly, or if you are on a cycling trip where the weather changes frequently you need to be prepared. The absolute best way to deal with temperature fluctuations and body temperature changes when cycling is to layer up. Thin cotton tee shirts and long sleeve tee shirts are ideal for layering purposes. Layer a long sleeve tee over a short sleeve tee and carry a sweater, fleece jacket or vest that can be added for additional warmth. Light layers of clothing will make it easy to adjust to any temperature changes for both adults and kids. Page 44 of 84

45 The Best Cycling Clothes for Adults The best cycling clothes for adults depends on what type of biking you are doing. Serious competitors and people who are serious cyclists will probably prefer to wear high end, high performance cycling clothes that are specially made to help them improve their performance and meet their personal fitness and cycling goals. On the other hand, people who are just recreational cyclists or people who are just getting into cyclists can have a more relaxed style. When you are picking out cycling clothes for yourself you should think of the same rules that apply when dressing kids of cycling. Don t wear pants or shorts that are too loose and might be a hazard. Wear sneakers or other supportive footwear. Layer your clothing to deal with temperature changes. There are some special considerations for adults when cycling though. Protection matters Guys, cycling is a sport and you should probably consider wearing a cup or padded biking shorts to prevent injury and chafing. Ladies, wear a well fitting and supportive sports bra and shorts or pants with a cotton crotch for breathability and to prevent chafing. Even if you re not a serious cyclist it s always a good idea to protect yourself from anything that might make you uncomfortable or cause injury. Page 45 of 84

46 Wear your helmet! Some adults think that kids are the only ones who need to wear helmets when cycling but that is not true. Everyone should wear a helmet when cycling. Protect yourself and set a good example. Wear a helmet every time you ride a bike. Invest in Great Socks. You already know the importance of good footwear, but if you re going to be cycling for any serious amount of time then you need good cycling socks too. Wearing the right socks can be the difference between a great ride and a horribly uncomfortable one. Look for high quality cycling socks that will help wick moisture away from your feet and help your feet and legs breathe and not get overheated while keeping your feet warm and dry. Be sure to check the sales bin of popular cycling stores or stores like LL Bean before buying new socks. Sometimes you can find great deals when socks are on sale. Stock up and buy as many pairs as you can. Always, always, always keep extra socks in your first aid kit or in the pouch with your keys and water. You never know when you might need a new pair of dry socks when you re out on the road or on the trail. Page 46 of 84

47 Recreational Biking Most people are recreational bikers. Recreational bikers like to stay fit, and they like to bike, but they usually bike for the scenery and their bike rides are destination rides. They might spend a Saturday morning biking into the hills to see the autumn foliage, or biking to a small craft fair to look around or they might spend a weekend afternoon biking through some local bike parks or bike paths. Recreational biking has grown in leaps and bounds in the last few years as families have tried to combine fitness activities and family time and individuals have searched for a way to get out of the office and get back to nature on weekends. Recreational biking is sometimes referred to as bike sightseeing because the pace of the bike ride is usually pretty leisurely and the focus is on having fun rather than on training for a bike competition. There are groups of cyclists that organize biking day trips and weekend trips where riders can carry equipment with them or just bring plenty of money and ride as many as 50 miles each day staying in hotels or small inns each way. Travel agents have realized that many people are recreational cyclists and have added group tours to their offerings and many recreational cyclists can plan out trips in advance on the Internet. Some recreational cyclists keep detailed blogs about their travels which are read by thousands of other recreational cyclists and have recommendations about where to go and where not to go for cyclists of all levels. Page 47 of 84

48 If you are a recreational cyclist looking for ideas on places to go both locally and far away searching on the Internet can be a great way to connect with other recreational cyclists, get advice on equipment and supplies, and get inspiration about where you want to go. Recreational cycling is a great family activity. If you have been looking for a way to get your kids off the couch and being more active recreational cycling can be a great way to get them interested in being outdoors. Family biking trips or just a daily ride through the local bike paths can lead to increased physical fitness, weight loss, and a love of the outdoors that they can benefit from during the rest of their lives. To get your family interested in recreational biking start slow. Begin by scheduling time once a week for a family bike ride. Keep it short at first to make sure that everyone can handle the ride no matter what their fitness level is. Gradually start increasing the length of the rides and start suggesting destinations that you can bike to. You may find that the kids love recreational biking even more than you do and the whole family will benefit from having regular family time each week. Page 48 of 84

49 Biking for Fitness Biking to stay fit doesn t have to be extreme. You don t need to start training for bike races and investing in thousand dollar bikes just to get fit. Think back to when you were little. Wasn t biking one of the activities that you loved to do? And you didn t need to remind yourself it was good for you or force yourself to do it. You did it because it was fun. Well, it s still fun. And biking can be a great way to get fit that you won t have to force yourself to do. Here are some ways that you can incorporate biking into your daily life in order to get fit without a lot of effort. Ride your bike to the store. So you re not ready to commit to commuting to work by bicycle and you hate the gym. Instead of stopping off at the convenience store for milk on the way home go home, throw on your sweats and bike to the grocery store for milk. Even a short 2 mile or 3 mile ride a few times a week can make a big difference in your fitness level. Start using your bike to run errands like mailing letters, grocery store and pharmacy trips, and other short trips. Let your child ride his or her bike to school and pick them up from school on your bike. Biking home together keeps them safe and gets you all active. Page 49 of 84

50 Buy an Exercise Bike. So you like to bike but it s always dark when you get home from work, or you don t live in a great area, or you live in a place where the weather is bad frequently. There are a hundred excuses that can be made to get out of doing something you enjoy and that is good for you like biking. Buy an exercise bike and keep it in the corner of the living room. When you sit down at night to watch your favorite sitcom or reality TV program sit on the bike and exercise instead of sacking out on the couch. Or read a magazine or book you ve wanted to read while you bike. Biking is great exercise, and you ll see a difference in your lower body and abs after just a few bike workouts. Take a spinning class. Have you ever taken a spinning class? Spinning classes are not like normal exercise classes or riding an exercise bike for forty minutes. Spinning classes are designed to feel like you re riding your bike outdoors. Using visual props, intensity changes and a lot of guided visualization a good spinning class can be as exhilarating as a 5 mile bike ride through the woods. Many gyms will let you observe a class or even try one class before signing up so visit the local gym and get more information on spinning classes. A spinning class can be the perfect way to get the mental and physical benefits of a great outdoor bike ride indoors. Page 50 of 84

51 Biking with the Family Recreational biking can be a fun, affordable family activity that is appropriate for every family. You don t need to spend a lot of money on fancy family activities; a simple bike ride to the park or bike ride in the country can be a fabulous way for the family to spend some quality time together. When you go biking with the family though there are a few things to keep in mind before you hit the road to make sure that everyone enjoys the experience and that no one get hurt or upset. Pick a destination. You can always take some detours along the way if you want but before you set out make sure that you have a clear destination in mind. Know where you re going, what route you will take to get there, and how to get home. Nothing ruins family fun faster than getting lost. Get ready ahead of time. It s a good idea to make sure that your bikes are all ready to go before the day of the ride. Make it a family project for the kids to check the air in their tires, make sure their chains are oiled, and that their bikes are ready to go before the day of the ride. It will teach them responsibility and give them some ownership in the family activity. They ll love it, and you won t get sidetracked twenty minutes before you want to leave by flat tires or other issues. Lay out the clothes you want the kids to wear and make sure they wear light layers of clothing, tight fitting jeans or pans, and comfortable socks and sneakers. Page 51 of 84

52 Lay the ground rules. Sit down with all the kids before the ride and discuss ground rules. If you don t want them riding more than a few hundred yards away from the rest of the family, make that clear. If you want to make sure that everyone goes slow enough to accommodate a young child or older family member, make that clear. Discussing the ground rules in advance can eliminate stress, tantrums, and general annoyance on the ride. Pack smart. If you re going on a long ride have each child carry a backpack or fanny pack with crucial items like a bottle of water, snacks, wet wipes for hands and faces and antibacterial wipes for scrapes or cuts. Parents should carry a larger backpack with extra water, snacks, extra sweaters or jackets, extra socks, diapers and formula if you are carrying a baby in a baby seat on your bike, a first aid kit with bandages, band aids, gauze, antibiotic crème or antibiotic wipes, an Ace bandage, Nu Skin for blisters, and some pain reliever, a map or GPS device, cell phone, and a small bicycle repair kit. It might seem like a lot of baggage to carry with you but on a leisurely family ride you won t notice the extra baggage and if you find yourself in a situation where you need those items you will be very, very glad you have them. It s also not a bad idea to have an emergency credit card in the pack as well in case you need money fast and don t have a wallet or checkbook on you. Page 52 of 84

53 Where to Bike Obviously, most cyclists bike on the road. If you re going to be biking on the road make sure that you get a copy of the rules of the road for cyclists put out by your local department of motor vehicles. Go over these rules with your kids to make sure they know the rules and hand signals they will need to safely bike on the road. Another option for cyclists who want a flat, smooth paved surface to ride on when riding hard for fitness or training are local bike parks or jogging paths. Many areas that have waterfront jogging path have set aside a portion of the paved jogging path to be a cyclists path so that cyclists can use the path without having to worry about running over joggers and walkers and the joggers and walkers don t have to worry about getting mowed down by an avid cyclist training for a race. In some places they do not separate the jogging and cycling tracks to be careful to not injure any joggers or walkers you come across. If you live near a college chances are high that the college s sports facilities will be open to the people in the community for free or for a nominal fee. Usually colleges have state of the art jogging and biking tracks so training at a local college can be a great way to cycle when you re training for a race or riding for fitness. Page 53 of 84

54 If you are a long distance or tour cyclist or just enjoy riding on the road look for highways that are not frequently used or country roads that will probably not have as much traffic as city streets. Cars and trucks driving on country roads and highways are usually more respectful of cyclists and you will get a safer and prettier ride in the country than in the city. Recreational bikers may enjoy getting off the road and onto some of the beautiful bike trails that are being created all over the country. Recreational bikers can also plan vacations and day trips to local scenic spots that offer groomed bike paths for cyclists of all ages. If you are bringing the kids with you ask in advance to make sure the trails at your destination are family friendly. Some are, but some trails may be too advanced or too competitive for kids. Those bikers who crave excitement will probably enjoy mountain biking or all terrain biking where bikers follow hiking paths or make their own paths through woods and wilderness. Mountain biking can be dangerous but for people who love extreme sports mountain biking can be a very satisfying pastime. While most mountain bikers follow hiking trails in the woods some national parks are creating special paths specifically for mountain bikers with way stations along the way where emergency supplies and phones are posted in case of injury. Mountain bikers should stick to the marked paths in a forest or park to make them easier to find if they need assistance. Page 54 of 84

55 Finding Bike Trails You many not know it but nearly every community has bike trails that are free and open to the public. Biking on specially constructed bike trails can be much safer than biking on the road. If you are more of a recreational biker than a competitive biker than you will probably enjoy biking on bike trails instead of always biking on the road. There are bike trails that are geared towards families and bike trails that are geared for individuals or serious bikers. There are lots of places that offer biking tours and vacation packages built around biking. Here are some places you can look for bike trails. The Internet is a great place to search for bike trails. Usually bike trails are maintained by local non profit groups and most of these groups will have detailed websites with information about the trails and maps to help you plan out a biking route. You can also get helpful information from other cyclists on message boards and community forums. Look on the Internet for bike trails in your community or look for trails in a faraway spot you want to vacation in. The Internet makes bike vacation planning easy. Check your local Parks and Recreation Center for information on local trails. Every city or town has a local Parks and Recreation Department that is in charge of overseeing the maintenance and use of the parks and park facilities and usually runs after school programs and athletic programs for kids and adult athletic leagues. Usually the Parks and Recreation Center is located in the town hall. The Parks and Page 55 of 84

56 Recreation Center will have maps and information on all outdoor activities and facilities including bike trails in your community. Check with the Rails to Trails Conservancy. The Rails to Trails Conservancy is a non profit group that has been working with local communities and national groups since 1986 to convert unused railway corridors and old railroad tracks into groomed hiking, walking, jogging and biking paths. Thousands of miles of old railway has been converted since then and there are Rails to Trails bike paths in nearly every state. Because the trails used to be railroads, they are all connected making it possible to bike all over the country on Rails to Trails paths. Rails to Trails has been working extensively to get more old railways converted to paths in order to help get Americans moving and fight the obesity epidemic the country is currently facing. The Rails to Trails Conservancy website has a detailed trail finder that you can use to find local trails and maps of all Rails to Trails paths to help you plan a cycling trip or vacation. A Few Words about Family Friendly Bike Trails When you first start looking for local bike trails or start looking to plan a cycling vacation for your family it s important to keep in mind the ages of your children and to assess how much biking they can handle. While most bike trails are family friendly some are really meant for more experienced riders and not only will the slow pace of small children annoy riders who are trying to train for serious competitions or avid cyclists it could also endanger the children and they definitely won t have a good time. So it s really in your best interest when planning a cycling trip to call ahead to your destination and ask if the trails are family friendly. Some places might have age Page 56 of 84

57 restrictions where kids under a certain age are not welcomed but kids over a certain age are welcomed. Or there could be restrictions based on height or even on cycling ability so to make sure that there are no problems when you arrive, call ahead to check on any restrictions that might exist before you go. Another thing to keep in mind when taking children cycling is the substance you will be riding on. Small children probably will do best on a smooth paved road. If the trail is sand, straw, dirt, or gravel it might be too hard for a small child to negotiate on a bike. Checking in advance will prevent a lot of disappointment and possibly some tantrums later on. If you can put a child s bike seat on your bike you may want to do that when going cycling on unfamiliar trails so that if necessary your small child can ride with you instead of getting frustrated and upset trying to cycle on a trail that is too advanced for him or her. If your family is serious about cycling and wants to undertake some longer cycling trips or vacations but worry that your younger children won t be able to keep up consider investing in or even renting tandem bikes. There are tandem bikes made especially for parents where the parent rides up front and does most of the biking but there is a small child size seat and child size pedals on the rear of the bike so the child gets the experience of cycling without holding up the whole group. Parent tandem bikes are very popular with European families who like to go cycling. Cycling as a family can be a wonderfully rewarding experience. It s one of the few activities families can do together that doesn t cost much and gets everyone out in the fresh air and being active. Families can use cycling as a chance to spend some quality time with each other and really bond. In order to make the most out of the family cycling experience parents can plan ahead for contingencies like restrictions on trails to make sure that the family cycling trip is a happy experience for everyone, even the youngest members of the family. Page 57 of 84

58 Biking Vacations Cycling vacations are becoming hugely popular with outdoor enthusiasts and fitness enthusiasts who want to spend their vacation time being active since usually their day to day lives are pretty sedentary. There are two main types of biking vacations, destination vacations and sightseeing vacations. Destination cycling vacations are usually when a person picks a particular place to go based on their biking trails. For example, if you decide that you re going to spend a week on the bike trails of Lutsen Mountain in Minnesota that is a destination vacation because you are going there specifically to bike. Destination cycling vacations are very popular and many resorts have now added biking to their list of activities and have created well groomed and well marked biking trails for people. Usually on a destination cycling vacation you have the option of biking during the day and staying in a resort, lodge, or hotel at night or camping out on the trails at night. Destination cycling vacations are good for couples and families where the other person or people on the trip may not be as into cycling as you are and would prefer to swim, ride horses, ski or do other things while you cycle. Many travel agents can put together great destination cycling vacation packages for families or you can put together your own vacation using the Internet. Page 58 of 84

59 Sightseeing cycling vacations are vacations where the individual or the family will essentially be backpacking on bikes, or going around an area of the country on bikes sleeping at small inns or camping out each night but using cycles as their main mode of transportation and carrying all their gear and luggage with them. Sometimes on a sightseeing vacation a family will make one inn a home base and leave all their gear at that spot while they explore the surrounding areas on bike. Sightseeing cycling vacations like European cycling vacations are extremely popular. Some people think that a cycling vacation means a lot of organization and a lot of cost, but it s not necessarily so. For serious cyclists a great vacation might a destination vacation of heading to a national park or wildlife refuge and spending a week camping and biking. That would cost very little, and could be a great way to get in a lot of good cycling and get away from the stresses from everyday life. With a little creativity and a little Internet research you can create an inexpensive and customized cycling vacation for you and the family. Biking Vacations for Singles and Couples Trying to find the best cycling vacation for yourself or yourself and your partner? The best place to start is to decide what kind of vacation you want it to be. Assess your cycling ability and your partner s ability and be honest. Neither of you will enjoy a cycling vacation that pushes one or both of you beyond your limits and is stressful and painful. If you ve never ridden 20 miles or 50 miles on a cycle before, don t sign on for a sightseeing cycling vacation where you will be asked to ride that much each day in order to keep up with the group. Many organized cycling vacations will require you to prove that you are fit enough and experienced enough to go on that particular excursion before allowing you to sign up. Page 59 of 84

60 The next thing to think about when planning a biking vacation is what you want the weather to be. Do you want to head to a tropical climate where you can plunge into the ocean or a sparkling pool after a sweaty day of cycling? Do you want to go where it s cold and snowy and explore the art of biking in the snowy woods with a mountain bike? Do you want to try biking in the desert or in a more temperate climate? Have you always wanted to bike through Germany, Ireland, England or France? There are biking vacation packages for all those and more. European biking vacations are very popular with American cyclists. Are you a people person? If not, you may not want to sign up for a very structured cycling vacation that throws 10 strangers together for a 7 day camping ride or puts a group together to go bike sightseeing. People who prefer to be alone on their vacations might be better off booking their own activities on their vacation instead of signing up for a pre-planned vacation package to make sure that are not stuck doing activities they don t want to do. Mountain bike or downhill bike enthusiasts might enjoy a vacation to a remote wilderness resort or ski lodge where they will get plenty of opportunities to explore harsh and wild terrain on their bikes but be sure to check in advance if bikers are allowed on the hiking or ski trails before you go to prevent a lot of disappointment and a lot of wasted money when you get there. When going on vacation you should consider renting a bike at your destination rather than bringing your bike with you unless you plan to drive a vehicle that can carry your bike and have a good lock and a safe place to keep it when you arrive. Some people don t like to take their expensive bikes on vacation with them due to the chance of theft but other people can t really enjoy their cycling vacations if they don t have their own trusted bike with them. Page 60 of 84

61 Biking Vacations for Families Taking the family on a cycling vacation can be a lot of fun. It can be a great chance for the family to spend some quality time with one another and get outdoors. For parents with large families a cycling vacation can also be an affordable alternative to pricey resort vacations. Not every family is ready to handle a week or more of total togetherness, but a cycling vacation where each person is allowed to go at their own pace can be a really great bonding experience. A European biking trip is something that kids will never forget. But you don t have to go all the way to Europe to have a great vacation. One fun, low cost biking option for families that like to camp is to sit down and go through the Rails to Trails maps. Plot out a course through your own state and several nearby states. You can plan to stay at small hotels, inns or bed and breakfasts that are family friendly along the way or you can rough it and camp at some of the campgrounds that dot the path. The kids will learn about the history of the places they are visiting, ecology, and environmentalism while you get to spend some quality time in the outdoors. Biking trips through national parks are also a great low cost vacation for large families. Rent an RV to carry all your gear and your bikes, maybe the grandparents or other relatives can come along and you can all meet up at a campground at night for a good meal and rest before heading out on the trail the next day. If you have a small child that doesn t mean you can t go on a serious bike vacation, it just means you will have to make accommodations for the little ones. Many resorts will have special biking trails that are designed for small children and are not too challenging. Page 61 of 84

62 The best way to plan a biking vacation for the whole family is to get the whole family involved. Have a family meeting and ask each person what kind of a vacation they want, and what activities they want to do. Then consider how long you want the vacation to be and what your budget is. You can go to a travel agent have a custom biking vacation package created for you but many parents prefer to set up their own vacation packages using the Internet and recommendations from other parents, family and friends. When you are planning out a biking vacation with children however there are some special considerations that come with traveling with children that you need to keep in mind. Children need to stop frequently. Even if your child is old enough to keep up with the other family members when they are biking small children need to stop to go the bathroom, rest, and drink more frequently than older children and more frequently than adults. When you are planning out an itinerary and you have small children make notes on where all the bathroom facilities are along the way and plan on taking stops at least every half an hour. Planning for breaks in advance will prevent you from feeling rushed and allow you and the children to enjoy the trip. Small children have trouble with big hills. When planning out your route make sure that you avoid hills whenever possible. While kids usually enjoy biking down a big hill they are sure to have trouble getting up one. A frustrated, unhappy child is no fun to deal with and will be unhappy throughout the whole trip if he or she feels like they can t go on the same path as everyone else or that they are holding everyone else up. If you can t avoid a route that has some large hills consider having the smallest child ride in a bike seat on your bike or in a trailer behind your bike on the hills. Page 62 of 84

63 Small kids on bikes are hard to see in traffic. If you are going to be biking in an area where there is a lot of auto traffic take extra precautions to make your child visible. It s easy for drivers in cars to miss small kids on small bikes. If you can t avoid traffic then be extra cautious when riding around cars. Other cyclists can be a hazard for small children on bikes as well, so try to stay to the side of the path when riding on a path that is frequented by serious cyclists who may be going very fast and not paying attention or not looking for a small child on a bike. Looking for a New Idea for a Date? Go on a Biking Date If you are a cycling enthusiast taking a date on a bike ride can be a lot of fun and it s a great way to see if your date shares your passion for cycling. If you re just a recreational cyclist a biking date can be a great inexpensive and memorable date Page 63 of 84

64 idea. You ll be amazed at how much fun and how romantic even a simple biking date like a bike ride through the park can be. For couples that don t like to spend a lot of money or prefer to be outdoors going hiking, biking or swimming can be wonderfully romantic and fun. Here are some great ideas for biking dates. Ideas for a biking date Here are some straightforward ideas on how you can have a cool fun bike date. Explore your town by bike. Even if you have lived in the same town for years it can be fun to explore the town as if you re a tourist on your bikes. Plan out in advance what interesting places in the town you want to go to and plan a nice lunch at a local restaurant in the middle of the trip. You and your date can have fun pretending you ve never been to the town before and rediscovering all the fun things about the town. Plan a Picnic. Carry a backpack with you on your bike filled with gourmet sandwiches, wine or juice, water, and some fruit on your bike trip. When you find a pretty spot stop and have a snack and talk. Taking a break for food and beverages in the middle of the date will give you and your date a chance to connect and talk before going back out on the bikes. Explore local bike trails. Bike trails in public parks are often easy to ride and wind through some beautiful landscapes making them a perfect setting for an outdoor date. Ride slowly through some of the local bike trails to really enjoy the scenery and talk to your date. There is nothing more romantic than spending an afternoon in a beautiful park. If you live in an area where there beaches or mountains a bike riding date through some of the Page 64 of 84

65 local beaches or up some of the mountain paths can make a wonderful date. Just make sure that your date loves the outdoors as much as you do! Spend the day in the park. Ride bikes to the local park and spend the day biking, playing tennis, or just lying in the sun on the grass or playing on the swings. Having a relaxing day in the park is a great way to make your date feel comfortable and to have some good oldfashioned fun. A Few Things to Remember When Planning a Bike Date It s great that you are going to plan a biking date to really impress that new person in your life but remember these tips when planning to make sure that the date goes smoothly. Tell the person you re dating about the biking beforehand. While you might think it will be a great surprise to wait until the date shows up to tell him or her that you ve planned a bike excursion it s not practical. Tell your date in advance so that he or she can wear appropriate clothing and footwear and can pack a bag with anything they might need like another set of clothes and shoes for dinner, water, tee shirts or a jacket or things like that. If you spring a biking trip on your date at the last minute you might end up going on that trip alone. Don t plan a bike date that is above your date s fitness level. If you re a cyclist who is used to biking 30 miles a day but your date hasn t been on a bike since he or she was 12 then a 30 mile bike ride date might be a bit too much for them. It won t be fun or romantic if you plan out a bike ride that is too difficult for your date to accomplish easily. Remember this is supposed to be fun, not a workout. Page 65 of 84

66 Plan for all contingencies. Carry a backpack with maps, water, a cell phone and a credit card as well as a first aid kit and extra clothes in case you get lost, need assistance, get hurt, or just decide that you want to stop at a restaurant along the way for a meal or a drink. Planning ahead for anything out of the ordinary will make the date much more enjoyable and will win you major brownie points with your date. Check your equipment before you leave. If you are using your own bikes make sure that you check the tires and make sure the bikes are working properly before you leave. Nothing will kill a romantic date faster than a flat tire or broken bike. If you are renting bikes still check the bikes carefully for any problems before you leave and make sure that the bike rental agent checks them too. You don t want to get stranded on a bike path with a bike that doesn t work properly or get hurt when the bike breaks. Page 66 of 84

67 Biking Clubs Do you like cycling with others? Many people do. Cycling with others can help you train for competitive biking. Cycling with others also encourages you to push yourself and become a better cyclist. Biking with others can be much safer than biking alone, especially when you re road biking or biking long distances. Plus, biking with other people who love biking is just plain more fun than riding by yourself. If you want to find other people to bike with consider joining a biking club. Many communities have bike clubs. If there isn t one in your area then you can start one. Look on the Internet for biking clubs in your area or ask at the local Parks and Recreation Center to see if they have information on any local biking clubs. If you want to start training for bike races then joining a bike club is an excellent way to find other cyclists who can help you train for competition. Many bike clubs hold weekly or even monthly biking events for members and also have websites and community forums where members can talk and post reviews of equipment, trails, and training methods. Whether you are a serious bike racer or just starting out a bike club can be a great place for you to get advice, meet other cycling enthusiasts and learn more about cycling. Some bike clubs are for individuals and some are for families, so make sure you join the right type of bike club. Page 67 of 84

68 Competitive Biking There are many different types of biking competitions. Each type of biking like road biking, touring, and mountain biking has its own competition structure and organizations. The most popular bike races are road bike races. The famous Tour de France race is a road bike race, as are most of the other well-known bike races. Mountain bike races can be extremely dangerous, so only people who are very skilled at mountain biking should enter mountain bike races. Bike racing is popular all over the world but is especially popular in Europe with almost all of the most well-known races taking place in Europe throughout the year. In the United States charity bike races are very popular. Non profit groups will hold fundraising bike races and bike events to help particular causes like AIDS research or breast cancer research. Many people who would not consider themselves fit enough to enroll in a serious biking competition enjoy riding in charity races because there is less pressure to win than there is in serious biking competitions. Many people also enjoy riding in charity bike races because they are raising money for a cause they believe in while they are riding in the race. If you want to try competitive biking then you might enjoy riding in a charity bike race. Ask your local Parks and Recreation Center what charity bike races are held annually in your community and for more information about charity bike races. Page 68 of 84

69 Popular Bike Races There are a number of European bike races that are known world-wide like the Tour de France, the Olympics, the Paris-Roubaix, the Giro D'Italia and the Vuelta à España. The UCI or Union Cycliste International also has a ProTour series of races that feature the best riders in the world. All the riders in the UCI ProTour ride standard upright bikes with diamond shaped frames. The UCI does not allow recumbent bikes to be ridden in competitions. By far the most famous and popular international bike race is the Tour de France which became popular in the US in the last decade when athlete Lance Armstrong won the Tour de France seven times in a row which is a record that is still unbeaten. Popular American bike races include some charity races like the AIDS Life/Cycle where riders rider from San Francisco to Los Angeles and back again and standard Page 69 of 84