Bike Smart Basics Vicki Miller

Bike Smart Basics Vicki Miller

Bike Smart, Virginia! Module A: BASICS Helmet usage becomes a behavioral norm in the school setting On-the-bike experience Bicycle injuries and fatalities decrease Promote safety of this lifelong activity IT S FUN!!!

Program Objectives At the conclusion of Bike Smart Basics, you will: Have basic knowledge of bicycle safety, bicycle maintenance and on-the bike experience. Learn how to promote safe bicycling behavior to prevent bicycle related injuries and fatalities Have practiced teachable skills and teaching rubrics. Have ideas and methods to develop or enhance your school program.

Obesity Trends* Among U.S. Adults BRFSS, 1990, 2000, 2010 (*BMI 30, or about 30 lbs. overweight for 5 4 person) 1990 2000 2010 No Data <10% 10% 14% 15% 19% 20% 24% 25% 29% 30% Source: Behavioral Risk Factor Surveillance System, CDC

CDC 2015

Overweight/Obesity in Children Prevalence of overweight children has tripled in the past 20 years Overweight adolescents are seeing increases in high cholesterol, high blood pressure and Type 2 Diabetes Research suggests that 80% of children that are overweight at ages 10-15 will be obese adults at age 25.

Sedentary Lifestyles 24% of adults in the US do not participate in any leisure time physical activity How many hours do children sit in front of the television, computer, video games, or the telephone?

Physical Activity Physical education offers many benefits: Development of motor skills Promotion of physical fitness Increased energy expenditure Promotion of positive attitudes toward an active lifestyle Evidence also exists that physical education may enhance academic performance, self-concept, and mental health Allensworth, Lawson, Nicholson, & Wyche, 1997

Making Physical Activity Safe What is wrong with these pictures?

Virginia Injuries & Fatalities 332 persons are hospitalized with bicycle-related injuries each year $6 million bike-related hospital charges 37% among children ages 5-14 87% male 70% did NOT involve a motor vehicle 31% involved traumatic brain injury 15 bike-related fatalities each year 35% did not involve a vehicle

More than 80% of childhood bike related fatalities are due to rider error

Children and Traffic Lack of traffic knowledge and skill Lack coordination They have difficulty judging speed and distance. They have limited peripheral vision They have no perception of risk or danger They are easily distracted Parents often overestimate skill level

Module B: Don t Leave Home Without It

Brain Injury A concussion is a form of TBI Brain goes into panic mode Loss of consciousness occurs in less than 10% of concussions Symptoms may occur minutes, hours and days after initial injury No two concussions look the same, even in the same person Seek medical attention

Helmets TBI is the leading cause of bicycle related death. 75% of all bicycle related fatalities could be prevented with a helmet. Helmets reduce the risk of brain injury by 88%

How Do Helmets Work? 3 main parts of a helmet: Straps Shell Liner The straps keep the helmet securely in place The shell helps the helmet skid easily on rough pavement The liner is made of a foam to reduce the peak energy of a sharp impact to the head

How Do Helmets Work? When the helmet is impacted, the foam absorbs crash energy and is crushed Once the foam has been crushed, it is not able to absorb additional crash energy The helmet has to be replaced after a single impact even if there isn t visible damage

Consumer Product Safety Commission (CPSC) March 10, 1998 Federal Safety Standard for Bicycle Helmets. Bicycle helmets manufactured after March 10, 1999 for sale in the US. Safety Standard for Bicycle Helmets: Impact protection in a crash-keep g forces below 300g Children s helmets and head coverage Chin strap strength Helmet stability Peripheral vision Helmets meeting these requirements must be labeled

Types of Helmets Bicycle Helmets Labeled to meet at minimum CPSC standards Often labeled to meet higher standards (Snell, ASTM) ASTM standard for biking and recreational inline skating are identical Skateboard Helmets Aggressive skating and skateboard helmets have their own ASTM standard Designed for multiple hits with lesser impact severity

Video: Ride Smart, It s Time to Start

2-2-2 Rule 2 fingers to check if the helmet is level 2 fingers to check for a V under the ears 2 fingers to check the chin strap for tightness

Loaner Helmet Programs Pros Initially cost effective Ensures every student has a helmet Cons Time consuming to fit helmets Helmets more easily damaged Lice Storage Considerations Helmets can be damaged by many common solvents, cleaners and sprays Only use mild dish detergent and warm water Use a barrier such as painter caps, surgical caps, bandannas etc. to prevent the spread of lice

Use Safety Equipment Properly Children should never wear bike helmets when playing on playground equipment Playground deaths have been attributed to wearing bike helmets on playground equipment

Don t Leave Home Without It Water ID/Emergency Contact Information Tube/Tire Pump Cell Phone Helmet

Module C: Bicycles and Bicycle Fit

School Program Bicycles Frame Strong and durable Steel or strong composite frames Range of sizes Tires Large stable Bearings Sealed for long life and easy maintenance Brakes Coaster vs. Rim vs. Disc

Types of Bicycles Road Bikes Dropped handlebars Skinny tires Built for racing or touring Mountain Bikes Flat or raised handlebars Larger, lower pressure tires Designed for riding on unpaved terrain

Types of Bicycles Hybrid Bicycles Combination bike Upright stems and handlebars Mountain bike style brakes Not off-road capable but will work on unpaved roads BMX Smaller frame size Large tires No front brake Pegs on front and back wheels for tricks

Types Bicycle of Parts Bicycles Frame Drive Train Other -Top tube -Pedal -Wheel -Head tube -Cranks -Saddle -Seat tube -Chainrings -Seat post -Down tube -Chain -Handlebar stem -Chain stays -Rear Derailleur -Handlebar -Seat stays -Cassette -Brake Lever -Front Derailleur -Brake Cables -Shifter -Brakes -Headset -Fork

Bicycle Parts

How to Size A Bike Straddle the top tube Both feet flat on ground Lift bike by handlebars or straddle and squat over the top tube Road bikes should have 1 to 2 inches of clearance Mountain or hybrid bikes should have 3 to 4 inches of clearance

How To Fit A Bike Seat Height With the ball of the foot on the pedal, there should be a slight bend at the knee when the pedal is at the very bottom of the pedal stroke. Seat Angle The nose of the saddle should be level with the rear of the saddle. Handlebars When viewed from the side the top should be approximately level.

ABC Quick Check Air Quick Releases Brakes Chain/Crank Check with a ride

Module D: Gear, Sweet Gear

Gears and Shifting Gears allow you to exert nearly the same amount of pedaling effort whether riding uphill, downhill or flatland. High Gear Propels a long distance; pedaling effort is hard Low Gear Propels a short distance; pedaling effort is easy Cadence Rate of pedaling measured in revolutions per minute Spin To pedal at a high cadence

Shifting Individual shifters for the front and rear gears Right-Rear Left-Front There are many different types of shifters

Bicycle Gears 2 sets of gears Front Chainrings Rear Cassette Derailleurs move the chain to different gears Front derailleur Rear derailleur

Module E: Crash Avoidance

Power Start Straddle the bicycle, do not sit on the saddle Place one foot on the ground, the other foot on the pedal in the 12 o clock position Push down on the pedal moving it to the 6 o clock position and push off the ground with the other foot at the same time Remain standing above the saddle, count to three as you coast Place the other foot onto the other pedal

Ready Position Place both feet on the pedals with pedals parallel to the ground Stand over the saddle with the majority of weight over the back tire Extend arms with 2 fingers resting on the brake levers without squeezing the levers

Quick Stop Apply pressure to both brakes If the rear wheel begins to skid, decrease the pressure on the back brake. As you are braking, slide your body back on the saddle as far as possible.

Rock Dodge Ride very close to the obstacle Just before you get to the obstacle, turn your handlebars suddenly so the wheel goes around the obstacle Do not lean your body Then steer to the other direction quickly This entire maneuver takes just a split second

Module F: Handling Basics

Hand Signals

Scanning Scanning refers to looking over your shoulder to identify potential hazards Is your head connected to your hands? Common problem encountered Requires quite a bit of practice for both sides Important to try to make eye contact with motorist/pedestrian

Rules of the Road Drive on the right Yield to those that arrive first: First Come, First Served Yield to crossing traffic Yield to changing lanes Speed Positioning Intersection Positioning

Video: Bike Safe, Bike Smart

Module G: Tool Time

Brakes 3 main categories of brakes Rim Coaster Disc

Brake Quick Release

Wheel Quick Release

Flat Tire Release the brake using the quick release Release the wheel from the bike using the wheel quick release Front wheels are easily removed from the fork Rear wheels need to removed from the chain by moving the rear derailleur Using the hooked end of the tire lever, completely deflate the tire.

Flat Tire Using the flat end of the tire lever, separate the tire from the rim of the wheel moving the bead of the tire to the outside of the rim. It may be necessary to use 2 tire levers. Do not remove the entire tire. Remove the tube and check the inside of the tire for any foreign objects. Inspect the rim tape to make sure it is covering all of the spoke nipples. If necessary replace with rim tape or cloth athletic tape.

Flat Tire Slightly inflate the tube. Starting at the valve, work the tube back into the tire. Make sure that the valve has been inserted into the rim straight. Work the tire bead back behind the lip of the rim so that the tire is perpendicular to the rim. Use the flat end of the tire lever to help insert the bead, being careful not to pinch the tube. Again it may be necessary to use 2 tire levers. Inflate the tire to the PSI indicated on the tire.

Flat Tire When attaching the wheel to the bike make sure the wheel is rotating in the correct direction if the tire is directional. Replace the wheel onto the bike making sure the quick release is on the left side of the bike Tighten the wheel quick release Attach the brakes using the brake quick release Spin the wheel to ensure that the tire is positioned correctly and does not rub on the brakes.

Brake Adjustment Brake Pad Adjustment Brake pads must contact the rim Adjustments need to be made as brake pads wear Brake Adjustment There should be 3/4inch gap between brake lever and handlebar when engaged

Fallen Chain Your hands do not have to get dirty by touching either the chain or the derailleurs! Most of the time, the chain will fall off the chainrings (front) and not the cassette (back). Determine if the chain has fallen off towards the frame or the crank/pedal. Shift to the gear furthest away from where the chain has fallen. If the chain has fallen off near the frame, shift to the large chainring which is farthest from the frame If the chain has fallen off near the crank/pedal, shift to the smallest chainring which is farthest from the crank/pedal Pedal the bike and allow the derailleur to do its job by picking up the chain and putting it on the appropriate gear.

Rear Derailleur Adjustment Minor adjustments can be made by adjusting the barrel adjuster on the rear derailleur Turning the barrel will move the gear on the rear derailleur to be in line with the appropriate gear on the cassette Adjustments to the front derailleur should be done by a bike mechanic.

Module H: Injury Prevention

Surface Hazards Railroad tracks Holes Storm Drains Gravel Wet Leaves

Other Hazards Dogs Children Wind blast Parked Cars Rain Bushes at the end of a driveway Tree limbs

Hazardous Behaviors Carrying items in one s hands Riding while wearing headphones Riding double on a bicycle intended for one Riding against traffic Disregarding traffic lights or signs Riding at night without lights and retroreflective clothing

Prevention Tips Be alert Scan 360 for potential hazards Stay in control Be visible Act as a vehicle Obey traffic signs and signals

Group Riding Ride in single file Distance 3 feet apart Risk Awareness Communication Vocal warning and pointing Keep as far right as safely possible Pass on the Left Be Predictable

Trail Etiquette Right-Of-Way Equestrian Pedestrian Cyclist Vocal Signals and Warnings Be Predictable Use Lights at Night Be Courteous

Bicycle Safety Rodeo Gives children the opportunity to be on their bikes while they practice skills and learn about traffic situations. Types of rodeos: Skills Situational Series of stations with different activities Involve parents Create your own variations based on situations or hazards in your community. Variations for different age groups

Module I: Riding in Traffic

Intersections Most bicycle crashes occur at intersections Cyclists unsure of their proper position Cyclists do not act deliberately Motor vehicles nervous and/or frustrated?

Lane Positioning A bicyclist should be in the right-most lane that goes in the direction of travel Three positions: right third, center, left third Lane Positions Left Center Right Third Third Third

Changing Lanes Plan ahead Look behind, perhaps several times Signal your intention Act carefully, smoothly and deliberately Negotiate as necessary Never move in front of another vehicle so close as to constitute a hazard