Smart Cycling

Traffic Skills 101 SMART CYCLING TRAFFIC SKILLS 101 An educational program conducted exclusively by League Cycling Instructors

WELCOME TO TRAFFIC SKILLS 101. The League of American Bicyclists was founded in The League of American Bicyclists’ Smart Cycling 1880. The founding members of the organization program is designed to develop your knowledge found the unpaved roadways of the era unacceptable and expertise in the craft and science of bicycling for either transportation or recreation. Roadway — the ability to use a bicycle with confidence surfaces we enjoy today are the result of the and competence for pleasure, utility and sport advocacy and education efforts of the first members. under various highway, climate, terrain, and traffic Today, the League has 25,000 members and more conditions. than 500 affiliated clubs and advocacy organizations. The League’s mission is to promote bicycling for fun, The bicycling education program was started in 1974, fitness and transportation and work through advocacy and continues to be the only nationally recognized and education for a bicycle-friendly America. The cycling education program with trained and certified League is a 501(c)(3) nonprofit organization. instructors. COURSE LENGTH Traffic Skills 101 is the foundation of the program. Total of nine hours: Four hours of classroom It provides instruction and guidance in the basic instruction, five hours of hands-on and on-bike principles of vehicular bicycling. Bicyclists have more instruction. fun when they ride with skill and confidence. LOCATION OF ON-ROAD EXPERIENCES This course combines classroom discussion and Quiet residential streets, minor arterials, multi-lane parking lot activities with on-road practice of the low- and moderate-speed arterials with posted speeds principles of vehicular bicycling. The instructor for no greater than 35 mph. this course is certified by the League of American Bicyclists and has years of experience and training.

League of American Bicyclists ph: 202-822-1333 1612 K Street NW fax: 202-822-1334 Suite 800 e-mail: [email protected] Washington, DC 20006 www.bikeleague.org Glossary Common cyclisterrors How todrivearoundcyclists Helping MotoristsSharethe Road Riding withagroup Sharing pathsandtrails Ride Etiquette Nutrition andhydrationbasics Cadence andshiftingsmoothly Riding Enjoyment PART III:ENJOYINGTHERIDE Instant turn Avoidance weave Rock dodge Quick stop Hazard Avoidance Maneuvers Crash prevention Avoiding crashes Why crasheshappen:Statistics Avoiding Crashes Changing lanessafely Principles oftrafficlaw Your Rolein Traffic PART II:BICYCLINGINTRAFFIC Scanning andsignaling Steering astraightline Starting/Stopping Gears andgearselection Bicycle HandlingBasics Helmet fit,clothingandaccessories. Clothing andEquipmentBasics Tools fortheroad. Adjusting derailleurs Adjusting brakes Routine maintenance Tire repair Maintenance Basics Pre-ride safetycheck— ABC QuickCheck Parts identification Adjusting yourbicycle Choose yourbicycle The Bicycle PART I:THEBASICS ...... 15 15 15 14 12 10 32 31 31 30 29 28 27 25 25 24 24 23 22 22 18 17 11 11 9 9 8 7 6 3

TABLE OF CONTENTS PART I THE BASICS

photo courtesy of TREK

2 SMART CYCLING: Traffic Skills 101 THE BICYCLE

Bicycling is not only fun, it is a great way to travel: to and from school, work, meetings, stores, restaurants or coffee shops, touring short or long distances, on or off-road. In this class, you will learn how to: • Choose an appropriate, properly fitted and comfortable bicycle for your needs; • Learn about your bicycle and how it works; • Practice the necessary skills to ride and control your bike; • Wear a correctly-fitted, CPSC-approved helmet whenever you ride; • Choose appropriate clothing and accessories for your needs; • Perform a quick inspection of your bike before each ride; • Obey and follow rules of the road; • Review traffic principles; • Be aware, visible, predictable and considerate wherever you ride; • Be an ambassador for cycling wherever you ride. Choose Your Bicycle Purchasing a bicycle need not be What kind of bicycle to buy? bike that fits your needs. Bike shops a big job. Only a couple of key deci- Ask yourself several questions: also provide skilled assembly, bike fit, sions need to be made before you • Why am I buying a bike? and maintenance that are unavailable begin to shop. • How fit am I? from other retailers. Specialty bicycle • Where will I ride? retailers are your one-stop shop for How much to spend? • What kind of terrain will I be riding? equipment, riding tips and local cycling Bicycles are available in a wide • Will I need carrying capacity? information. range of prices from under $100 to • Will I ride with a group? Not all bicycle retailers are equal. several thousand dollars. What is the • Do I want to ride off-road? Find a shop where the sales people difference between a $300 bike and listen to you and help you make the a $2,000 bike? As the price of the Where to buy? correct purchasing decision. If they bicycle increases, the overall quality Bicycle shops carry a wide range aren’t listening, find another shop. of the workmanship, frame materials of quality products and have skilled and components improves. Know your personnel who can help you select a personal budget.

ROAD BIKE MOUNTAIN BIKE

SMART CYCLING: Traffic Skills 101 3 THE BICYCLE

What kind of bike is right for me? Basic qualities of a good bike that will serve you well for many miles: • Frame – Strong, but light: steel, aluminum, titanium or carbon fiber. • Wheels – Aluminum rims, stainless steel spokes. • Brakes – strong enough to stop you quickly and easy to use. • Shifters – responsive and easy for you to use. Try different types. • Saddle – Make sure the seat is comfortable for the kind of riding you’ll be doing. HYBRID BIKE What type of bike? Road bikes are built for riding on paved roads. People use road bikes to race, tour, commute and have fun. The ability to carry cargo depends on what the bicycle is designed for and how it is equipped. Manufacturers equip road bikes with different types of gearing based on their intended uses. Mountain bikes have a flat or slightly upward-curved handlebar. The heads-up riding position, the larger, lower pressure tires and wide range of gears provide a comfortable ride. They can be as light as road bikes even though they are designed for riding on unpaved, challenging terrain. Most mountain bikes RECUMBENT BIKE have front suspension and some have dual suspension. Hybrid or comfort bikes are generally more stable and comfortable than a road bike. Hybrid bikes tend to be more efficient on paved roads than mountain bikes because of their narrower tires. They are not as capable of handling off- road conditions as mountain bikes, but handle unpaved roads well. Recumbent bikes place the rider in a reclined position, and come in a wide variety of styles. These bikes tend to be primarily for road riding. Because of the various types, be sure to test ride a num- ber of different bikes before purchasing a recumbent. Tandem bikes are bicycles built photo courtesy of TREK for two riders and come in all the above BIKE DESIGNED FOR A WOMAN styles. They can be a great way for two riders of unequal ability or fitness to share the joy of cycling. Bikes designed specifically for women better accommodate female rid-

4 SMART CYCLING: Traffic Skills 101 THE BICYCLE ers who generally have shorter torsos What size bike? apart. Lift the bike by the handlebar and arms relative to their height than Bike fit is what is important. Be- and saddle as far off the ground as men. Women-specific bikes generally cause different manufacturers mea- comfortable. With a road bike, there have shorter top-tubes and compo- sure bike frames differently, use frame should be about 1" to 2" of clearance nents designed for smaller hands and measurement as an approximation. between the tires and the floor. For a narrower shoulders. A step-through Frame size is usually measured from mountain or hybrid bike, there should style frame may be a good bike for the center of the bottom bracket to the be 3" to 4". When seated, you should anyone who cannot or does not want center (or top) of the top tube where be able to reach the handlebars com- to lift a leg over the traditional bicycle it joins the seat tube: generally in fortably. When sitting on the saddle — these are no longer considered centimeters for road bikes, inches for and holding the handlebars, you “girl’s bikes.” Some men may find that hybrid and mountain bikes. should not feel stretched out, hunched bikes designed to fit women fit them Stand-over height and top tube or cramped. better than other models. length must suit the rider’s inseam, BMX bikes are designed for rac- torso and arm length. For non-stan- ing or stunt riding. Now many people dard bikes like recumbents, the leg use them as utility bicycles in towns and arm extension is more important Bicycle fit and neighborhoods. With only one than the stand-over height. speed and small frames, they are To do a quick sizing on a standard summarized: not well-suited for long distances but bicycle frame, stand over the bike, you shouldn’t are very strong and can be used for straddling the top tube with both feet shorter commutes and errands. flat on the floor, about shoulder-width hurt!

WHAT SIZE BIKE?

QUICK SIZE CHECK: Lift the bike by the handlebar and saddle as far off the ground as comfortable. With a road bike (above left), there should be about 1" to 2" of clearance between the tires and the floor. For a mountain or hybrid bike (above right), there should be 3" to 4".

SMART CYCLING: Traffic Skills 101 5 THE BICYCLE Adjusting Your Bicycle

Riding should be fun, not painful. A Handlebars few minor adjustments can dramatical- Select handlebars that are com- ly improve your comfort and efficiency fortable for you. Depending on style, on the bike. A bike shop employee can they usually should be about the same help fit your bike to your body. Chang- width as your shoulders. For drop es in components like the saddle, bars, handlebars should be adjusted handlebar stem or handlebars can so that your elbows are slightly bent be made to improve fit or match your when grabbing the top of the bar. For desired riding style. After each adjust- flat or riser bars, position the handle- ment, it’s vital to test ride your bicycle. bars so that your elbows are slightly The only way to decide whether the bent with your hands on the grips and TOE CLIP changes increase your riding comfort your forearms and wrists in a straight and efficiency is to ride. line. Handlebar Stem Length and rise of the handlebar stem should be determined by your riding style. Generally, the stem will be longer and lower for more aggressive riders, and shorter and higher for more CLIPLESS PEDAL casual riders. Saddle with these types of pedals on quiet • Height — With the ball of your Brake position streets before you ride in heavy traf- foot on the pedal, there should be You should be able to comfortably fic — many people fall once or twice a slight bend in your knee when apply the brakes when your hands are while getting used to them. the pedal is at point of greatest on top of the brake hoods. For drop leg extension. If your hips rock bars, changing the stationary part of Cranks when pedaling, the pedals are too the brake lever requires unwrapping Cranks come in different lengths, far away. For recumbent bicycles, and re-wrapping handlebar tape — and generally need no adjustments. If leg extension is the best judge of you may consider taking your bike to your riding style or body dimensions frame size. the shop for this adjustment. For flat are significantly different than the aver- • Angle — The saddle should be or riser bars, the angle and reach of age rider, you may want to try different level, not pointing down or up. Any the levers can be adjusted easily with length cranks to see if they make your slant to your saddle puts unneces- screws and bolts on the brakes. ride easier and more enjoyable. sary pressure on your pelvis, torso and arms. Toe Clips/Clipless Pedals • Position — The forward or Although platform or flat pedals backward position of the saddle suit many people, using a device should be adjusted so that the that securely attaches your shoe front of your knee is directly above to the pedal — either toe clips or the center of the pedal when clipless pedals (with shoe cleats that the cranks are horizontal. This lock onto the pedals) — has several does not apply on non-traditional advantages. These products help frames. you produce more power with each • Type — A saddle should support pedal stroke, keep your shoes from your pelvic bones and be narrow slipping off the pedals, and make it enough to prevent chafing. If your easier to raise a pedal after you saddle is not comfortable then ask have stopped so that you can your bike shop to change it until get going again. Practice you find a saddle that you can ride without discomfort.

6 SMART CYCLING: Traffic Skills 101 THE BICYCLE

Parts of the Bike Label the parts of the bicycle: Place the letter of the bicycle part at the appropriate location on the diagram. (If you need help, turn to the back of the book for the key.)

Frame Drive train Other components A. Top tube K. Pedal T. Saddle B. Head tube L. Cranks U. Seat post C. Seat tube M. Chainrings V. Handlebar D. Down tube N. Front derailleur W. Handlebar stem E. Fork O. Chain X. Brake lever and cables F. Seat stays P. Cassette Y. Brakes G. Chain stays Q. Rear derailleur H. Dropouts R. Shifters and cables I. Headset S. Wheel - hub, spokes, rim, tire, rim strip, tube, valve J. Bottom Bracket

SMART CYCLING: Traffic Skills 101 7 THE BICYCLE Pre-ride Safety Check

C is for Cranks, Chain hubs of your wheels feature a lever on and Cassette one side and a nut on the other. Check ABC Quick Check to ensure that the wheels are clamped To insure your bike is in top Check to see that the bottom bracket, crank arms and chainrings securely before each ride. To adjust condition, do this quick check C the quick release, first pull the lever before each ride. Timely bicycle are tight. To check the crank, take the left and right crank arms in your hands open. Make sure the wheel is firmly maintenance can prevent in place. Hold the quick release lever crashes. and attempt to move them sideways, away from the bicycle frame. If both with one hand while gradually tighten- move, you may have a loose or worn ing the adjusting nut with the other bottom bracket. If only one moves, the hand in a clockwise direction. Tighten A is for Air individual crank arm bolt is loose and the nut until you feel resistance on the Check your tire pressure with a must be tightened. Never ride with a lever, then use the palm of your hand gauge — tubes should be inflated loose crank arm. Make sure the chain to close it. Ato the air pressure noted on the tire looks like metal, not rust or black gunk. sidewall. While checking the pressure, Turn the pedals backwards to see if Check take a moment to look for damage the chain travels smoothly. Check the Before you set out, take a brief, to the sidewalls or tread of the tire. If cassette to make sure it is clean and slow ride to check that your bicycle is you can see loose threads showing moving freely. working properly. through the rubber, the tire should be replaced. Q is for Quick Release If, during your ABC Quick Check, Your bike likely has quick release you determine that adjustments are B is for Brakes levers holding the wheels to the bicy- necessary and beyond your ability, Put your thumb between lever cle, on the brakes and maybe even on enlist the help of a mechanic at your and the handle bar and squeeze the Q local bike shop. the seat post. Quick releases on the brake lever. You should not pinch your Bthumb. When you release the lever it should snap back FINAL CHECKOUT RIDE into position. Visu- Take a short ride to check that brakes work and ally check the brake that the bicycle shifts properly and listen for rattles. pads for wear and A IS FOR AIR B IS FOR BRAKES the need for adjust- Check tire Check pad wear and ment. If there is less pressure. Look adjustment, cable for damage to and housing, brake than 1/8" of brake sidewalls. release and brake pads left at any function. point, they probably need replacing. Also squeeze the brakes to make certain that the pads are parallel to and aligned with the side of the rim when applied. How to adjust your brakes is found in the section on maintenance.

C IS FOR CRANKS, CHAIN AND CASSETTE Q IS FOR QUICK RELEASE Check cranks, chain and Check quick release levers which hold cassette. the wheels to the bicycle.

photo courtesy of Kona Bicycle Co.

8 SMART CYCLING: Traffic Skills 101 MAINTENANCE BASICS Tire Repair

Fixing a flat ROUTINE Flats happen to everyone sooner MAINTENANCE or later. A puncture is caused by something sharp, like a tack, a glass There are bicycle maintenance issues shard, or a thorn penetrating the tire that must be addressed on a weekly, and the tube. monthly or annual basis to keep your A pinch flat or “snakebite” is bike in top fitness. It is also a good caused by riding over an edge like a idea to become attuned to the way steel plate or a pothole. The tire is flat- your bike sounds while you are riding, tened against the rim and the tube is and notice any changes or mechanical torn by the impact. The tube will show abnormalities that may happen, such two parallel slits. Tires that are not as rattles, soft tires or looseness in inflated to the recommended pressure grips, pedals or bolts. are especially prone to this kind of flat. Here is the maintenance we recom- Flats can also be caused by im- mend you do on a routine basis. proper remounting of the tire, worn out or damaged tires or rim tape failure 7. Push one bead of the tire towards Weekly which exposes sharp surfaces that the center of the rim around the • Check tire pressure can puncture the tube. entire wheel. Insert tire levers op- • Wipe down and lube chain posite the valve and pry the bead Monthly out of the rim. Two or three spokes Steps to fixing a flat tire • Check rim brake pads for wear further around, insert the second Fixing flat tires can be the most (should be showing at least 1/8" for tire lever. If necessary, insert a frequent maintenance you do on your entire pad) third tire lever. bicycle. With practice, a flat can be • Clean rims 8. Pull one of the tire levers all the fixed in less than 10 minutes. You will • Inspect tires for wear way around the rim removing one need to carry the appropriate equip- • Inspect frame for cracks side of the tire. Do not remove ment for the task: tire levers, spare • True wheels (if wheels are wobbling) both sides of the tire from the tube, pump and patch kit. By being pa- • Inspect hubs — checking for loose- wheel rim. tient and following the procedure, you ness. Do this by moving the wheel 9. Starting opposite the valve, pull will find that the likelihood of follow-up side to side and making sure there the tube from the tire — keeping flats will be reduced. is no play in the wheel. the relative positioning of the tire 1. If the flat is on the rear wheel, shift • Ensure bolts are tight and tube intact. to the smallest cog on the cas- • crank bolts 10. Inflate the tube with enough air so sette. • stem bolts you can find the hole by feeling 2. Release the brakes to allow the • seat post clamp or hearing the air escape. The tire to clear the brake pads. • derailleur fixing bolts location of the hole(s) in the tube 3. Rotate the wheel slowly to check • shifter/brake lever fixing bolts will tell you where to look in the for any obvious causes for the flat • water bottle cage bolts and mark with a crayon or pen. tire for the cause of the flat. Make 4. Release the quick release or nut sure the offending object, if any, is Six Months and unscrew until the wheel is free. gone before you continue or you’ll • Replace brake pads, if worn 5. Remove the wheel. quickly get another flat. If the hole • Check disc brake pads for wear in the tire is larger than a pinhole, 6. Deflate the tube completely. Push Yearly insert some form of boot to cover the valve pin in (schrader valve), • Replace cables and housing, if the space. or first unscrew the nut, then push worn or frayed 11. Inflate the good tube with just the valve pin (presta valve). • Brake cables and housing enough air to give it shape. • Derailleur cables and housing 12. Insert the tube into the tire, starting at the valve stem then feed- Every 18 months ing it into the tire with both hands • Replace cassette and chain, if worn moving in opposite directions. • Check bottom bracket, headset 13. Beginning at the valve, seat the and internal geared hubs for wear. SCHRADER VALVE PRESTA VALVE tube over the center of the rim.

SMART CYCLING: Traffic Skills 101 9 MAINTENANCE BASICS

14. Work the bead of the tire back your hand to roll the last part of ommended pressure shown on the onto the rim. Use your hands to the bead over the rim. tire sidewall. avoid pinching the new tube with 15. As you refill the tube, check that 16. Install the wheel on the bike. Ad- a tire lever. If your thumbs aren’t the tire does not bulge off of the just any brakes you released. strong enough, use the palms of rim. Pump the tire up to the rec-

Adjusting Brakes There are three major types of Rim Brake Pad Adjustment bicycle brakes: rim, coaster and disc. Proper brake pad adjustment Coaster brakes use a mechanism reduces squealing and improves inside the rear hub to stop the wheel braking performance. As a brake pad from turning and require you to push wears, its alignment relative to the rim backwards on the pedals to stop. changes. You should regularly check RIM BRAKES Coaster brakes should be taken to a the alignment of brake pads where shop for repair or adjustment. they contact the rim and adjust them if Rim brakes apply force to the they don’t align properly. wheel rims to stop them from turning It is preferable to adjust the front and are available in a variety of types end of each brake pad so that it including cantilever, linear pull, and contacts the wheel rim before the rear sidepull. of the pad — this is called a “toe- Disc brakes apply force to metal in.” You’ll need a 5 or 10 mm Allen discs, called rotors, attached to the wrench. wheels to stop. Like rim brakes, disc Loosen the nut or bolt that holds brakes are activated by hand levers. the brake pad to the brake arm by one Take disc or coaster brakes to turn. DISC BRAKES your mechanic unless you are confi- Wrap a thick rubber band around dent you can correctly adjust them. the back end of the brake shoe and pad. Rim Brake Inspection While applying the corresponding Check to make sure the wheel rim brake lever with modest hand force, and brake pads are clean. If not, wipe move the brake pads into position rim clean and lightly sand the surface against the rim and increase lever of the brake pad with sandpaper. force. You may have to twist the brake Squeeze the brake and let go pad and the underlying washers to quickly to ensure the cables aren’t achieve this position. sticking within the housing. Enlist the While holding the pad in posi- COASTER BRAKES assistance of a bicycle mechanic if tion with one hand, tighten the bolt to you find difficulties with the cables or secure the pad. housings. Remove the rubber band. a cable that is slightly too long is the Push on the brake hood sideways Check to make sure the brake most likely cause. Adjust initially by to be sure it is firmly clamped to the works correctly and fine tune the ad- loosening the barrel adjuster counter- handlebar. Then place your thumb justment if necessary. clockwise on your brake lever or brake between the lever and the handlebar. until the brake engages when 3/4" When the brake is fully applied, the Brake Movement clearance remains between lever and lever should not pinch your thumb. Adjustment handlebars. Make sure the brake arms move The most common type of brake If the correct adjustment cannot be freely when the lever is squeezed adjustment involves compensating obtained, you should enlist the assis- and return quickly with the lever is for brake pad wear by tightening the tance of a bike mechanic to adjust the released. The brake pads or arms cables. First, make brake pad ad- length of the cable using the binding should not rub the rim or tire when the justments. If the brake still does not bolt on the brakes. lever is released. grip well or the lever travels too far,

10 SMART CYCLING: Traffic Skills 101 MAINTENANCE BASICS Adjusting Derailleurs Rear Derailleur Adjustment 8. Check all gears. Repeat steps as Many problems with shifting the necessary until shifting is smooth. rear derailleur are a result of the cable Make fine adjustments by loosen- having stretched. If your cable tension ing or tightening barrel adjuster at is too loose, your shifting will not be the derailleur. smooth. Taking up cable tension can be done on the road by turning the barrel Front Derailleur Adjustment adjusters, if your bike has them. If you Adjustment to the front derailleur TOOLS for the ROAD are unable to fix the problem by turn- is necessary when shifting drops the ing the barrel adjuster at the shifter or chain off of the inside or outside of the There are a few tools bicyclists derailleur, you might need to do a minor chainrings or the chain rubs the derail- should carry on every bike ride. To operation to take up the cable tension. leur cage in your smallest or largest determine what tools are right for This operation is best left to a mechanic gear combination. Unless you’re con- you, ask yourself this question: unless you are confident you can fident that you know what you are do- handle it. ing, take front derailleur adjustments What do I know how to fix? You’ll need a few simple tools, to your local bicycle mechanic — the Only carry tools for work that you such as a small screwdriver and Allen front is trickier than the back. know how to do. Carrying tools that wrenches. It’s best to put the bike in a 1. Release the cable from the anchor you don’t know how to use will help bicycle workstand. Consult a qualified bolt. only if someone who knows about mechanic if you don’t have the tools or 2. It is crucial that the derailleur cage bikes happens along. are unclear about how to do the following: remain perfectly parallel to the 1. Shift the chain onto the smallest chainrings and 1 to 2 mm above MUST HAVES rear cog. Screw the barrel adjuster the largest chainring when shifted Some items should always be car- in all the way and loosen the anchor to that position. If you can’t get this ried for safety’s sake: bolt just enough to release the de- correctly parallel, stop and take • Identification – A copy of your driv- railleur cable. your bike to a shop. er’s license and medical insurance 2. By sighting down from the rear 3. With the chain on the lowest gear card should be the minimum. of the bike, use the ‘H’ set screw combination (smallest ring in front, • Money or cell phone for phone call. to line up the upper pulley on the largest cog in back), tighten the ‘L’ • Tools for fixing a flat tire. derailleur with the smallest cassette set screw until the inside plate of cog. Turning the screw clockwise the derailleur is 1 to 2 mm away If you only ride close to home, these moves the pulley toward the frame from the chain. Remove slack should be enough. For longer rides, and counter-clockwise moves it away. from cable and tighten the anchor you’ll probably want to carry more 3. Remove slack from the cable and bolt. tools and a few spare parts. For most tighten the cable anchor bolt. 4. While turning the cranks by hand, bikes, the following tools will handle 4. Shift down one gear while rotating shift the front derailleur to the larg- the majority of on-road repairs and the pedals. If shift is precise and est chainring and smallest cas- adjustments: quick, go to step 6. sette cog. • Tire levers 5. Unscrew adjuster barrel in half-turn 5. Tighten the ‘H’ set screw if the • Patch kit and spare tube increments until shifting is precise. chain jumps off the large chainring • Tire pump or other device to in- 6. Shift to largest cog. Loosen the ‘L’ and falls to the outside. Loosen ‘H’ flate tires — there are two different set screw if chain does not reach set screw if the derailleur cannot kinds of valves on tubes, so make largest cog. Be careful not to reach the large chainring from the sure the pump fits the ones you loosen the setscrew too far, which smaller one. have. will make the chain drop into the 6. Check all gears. Repeat as nec- • Allen wrenches of 4, 5 and 6 mm spokes of your wheel. essary until shifting is smooth. 7. Tighten the ‘L’ set screw while in Loosen ‘L’ set screw one half Multi-tools made specifically for largest cog. This will limit the travel turn to improve shifting to small bicycles have many of the tools you of the rear derailleur. Turning the chainring. Make fine adjustments need for simple, on-the-road repairs. screw clockwise moves the pulley by loosening or tightening the bar- If you know how to adjust other to the right and counter clockwise rel adjuster at the shifter. parts of your bike, be sure to carry the moves it to the left. tools you need to make those adjustments.

SMART CYCLING: Traffic Skills 101 11 CLOTHING & EQUIPMENT BASICS Clothing & Accessories

Helmet Bicycling gloves foot fatigue and soreness. They may A bicycle helmet, like any piece of Gloves are important for two rea- not be the best choice if you are going protective equipment, is designed to sons: they help distribute handlebar short distances with lots of walking in be worn a certain way. When it is used pressure across your palms, prevent- between riding. correctly, it will do what it’s supposed ing blisters and nerve compression, to do: protect your head. and they may protect your hands Cycling shorts Follow the instructions below to in a fall. There are fingerless styles By cushioning your sit bones and make sure you are wearing the right and full-finger gloves for when it gets reducing chafing in sensitive areas, size helmet and that you are wearing it colder. Be sure to get a pair that fit cycling shorts add comfort to your correctly. If you already own a helmet your hands snugly. ride. Choose traditional tight shorts and it won’t adjust properly after fol- with a padded insert, or find a pair of lowing these steps, you may need to Cycling shoes casual, loose-fitting cycling shorts with try another size or brand. Cycling shoes help you transmit padding on the inside. It is best not to If your helmet hits the ground power to the pedals efficiently and wear underwear under your cycling during a crash, you need to replace it. may allow you to use clipless pedals. shorts, as the seams are in all the Even a minor crack or a small crushed They generally have a stiff sole that wrong places and the material may spot in the foam can reduce the pro- resists bending. They allow you to ride chafe. tection it offers. longer and stronger, while preventing

HELMET FIT & ADJUSTMENT

A helmet should be level on the head (not tilted up, back, or sideways), with the side and chin straps properly adjusted and fastened securely. If you wear a helmet every time you ride, you’re taking great strides in safeguarding that brain of yours.

1. Start out with the smallest size helmet that fits your head. Try on different sizes and brands of helmets until you find one that fits. It should cover the majority of your forehead so you can see the front edge. Even without the straps fastened or the pads in place, there should be little movement when you move your head from side to side. 2. If you need a snugger fit, put in the foam pads that come with the helmet or adjust the strap at the back of the helmet. Your goal is to have the helmet snug enough that it will not fall off when you bend over. 3. When adjusted correctly, each ear strap should meet at a point directly below your ear lobe, with no loose play in the straps. Make sure you base your adjustment decisions on a properly positioned helmet worn level on your head! Only after these straps are adjusted should you try adjusting the chin strap. The chin strap should be tight enough so the helmet moves when you open your mouth widely.

12 SMART CYCLING: Traffic Skills 101 CLOTHING & EQUIPMENT BASICS

BICYCLING GLOVES CYCLING SHOES CYCLING SHORTS

Cycling jerseys Rainwear Glasses Many jerseys are made of techni- Important considerations Sunglasses offer protection from cal fabrics that pull moisture away when purchasing rainwear include wind, grit, and ultraviolet light. Look from your skin. Depending on what breathability and coverage. Florescent for glasses that wrap around your field fabric you choose, it can either help yellow-green (Hi-Vis), yellow or orange of vision, permitting a good peripheral keep you warm or cool. Jerseys usu- are the most visible colors in rainy view. Lenses should be distortion-free ally have pockets on the back to carry conditions. If the temperature is below and made of a high-impact, shatter- food, tools, money or other items you 50 degrees, your rainwear should be proof material. Clear or amber lenses want to keep accessible. Be sure to waterproof to keep cold water off of are recommended for cloudy, gloomy buy jerseys that are light colored to your skin. or rainy weather. improve rider visibility on the road. Cold weather wear CYCLING Cold weather clothing should be JERSEY made of fabrics that wick moisture away from your body, insulate you, and screen you from the wind. The weather conditions you elect to ride in will determine how many layers of clothing you put on. An extra layer of socks or shoe covers, as well as thick Water gloves or mittens, are vital for keeping You need to carry your extremities warm while riding in water if your ride is longer cold weather. Arm and leg warmers than one hour. Your bike are also widely available and easy to should have cages to carry. carry water bottles. Hy- dration packs allow you to carry more water and drink hands-free while riding. Be sure to carry enough water for your HELMET FIT — REMEMBER THESE THREE TIPS ride. Bike Lock EYES: You should be able to see the front edge. If you leave your bike unattended for even short EARS: the straps should meet in a “Y” just below periods of time, your the lobe of your ear. standard equipment should include a good lock. Do not carry a lock slung over the handlebars, as it could im- MOUTH: the chin strap should be tight enough so pede your steering. Racks, brackets the helmet moves when you open your mouth wide. or backpacks are better options for

SMART CYCLING: Traffic Skills 101 13 CLOTHING & EQUIPMENT BASICS

carrying locks while riding. For the Lights and Reflective best level of security, use two different Materials kinds of locks connected together. Riding in the dark or in the rain requires that you be properly equipped to see and be seen. The safest thing to do is always use front and rear lights if you ride at night. At the very least, all state laws require a front light and rear reflector. Lights range widely in their brightness and effectiveness. Some use batteries; others use gen- LIGHTS erators that allow the bike and rider to generate power. Rear reflectors may closer, small LED lights will get over- be all that is legally required, but they powered by automobile headlights, are not enough for your safety. and reflective tape won’t. Most cycling- In addition to using reflectors on specific jackets have some reflectivity BIKE LOCK your bike, consider wearing reflec- built-in, and adding a reflective vest or tive clothing. At a distance, your lights reflective tape on your bike will help show up first. As a motorist gets make you very visible.

Bicycle Handling Basics

Gears and Gear Selection hand to move the chain while pedal- Whether you use them all or not, ing. Remember, moving the chain you likely have many gears on your towards the bike makes it easier to bike so that you can exert nearly pedal and moving the chain away from the same amount of pedaling effort the bike makes it harder to pedal. whether you’re riding up a hill, down a hill, or on level ground at a wide range of speeds. CHAIN IN LOW GEAR For good efficiency and low impact (BIG COG) on your knees, most people find a pedaling cadence of 75-95 revolutions CASSETTE WITH NINE COGS per minute (rpm) to work for them. You can determine your cadence by manu- ally counting how many times one If your bike has three chainrings, pedal goes around in a minute. you will do much of your riding in the When you are maintaining a middle one. Most of your shifting will steady cadence, the bike will travel be done with your right hand to use different distances depending on the the rear derailleur to find a comfortable gear you select. For example, when a gear. Remember to shift with derail- bike is in high gear, each revolution of leurs only when pedaling. the pedals propels it a long distance If the change in terrain is pro- CHAIN IN HIGH GEAR (SMALL COG) — perhaps 25 feet or so — but pedal- nounced, you will need to shift the ing effort is very high. When the bike front derailleur as well. Move it onto is in low gear, each revolution propels a smaller chainring (toward the bike) it only a short distance — perhaps as for a lower gear, and onto a larger little as five feet — but the pedals are chainring (away from the bike) for a easier to turn. higher gear. Use the shifter at your left

14 SMART CYCLING: Traffic Skills 101 BICYCLE HANDLING BASICS

Starting/Stopping second nature and you are able to Riding confidently and compe- maintain a straight line of travel while tently in traffic sends the message that looking back. you belong in the roadway. One of the best ways to do this is to start quickly Signaling and confidently. You do this by starting A large part of being predictable in with one pedal in an up position, then your actions on the road is letting oth- putting all your weight on the pedal to ers know what you plan to do before launch you and your bike across the you do it — hand signals are a vital intersection. As you are pushing on communication tool. Scanning behind the pedal, ease back onto the saddle. you while riding in traffic may act as a To stop smoothly and evenly, use secondary signal to motorists that you both brakes with more pressure on plan to change your position on the the front one. Just as you come to a roadway. complete stop, turn the handlebars a The right-turn signal has historical- little bit away from the side you want ly been the left arm outstretched and to step down on. The bike will lean to bent upward at the elbow. When used that side so you can step down. by a cyclist, this signal may be difficult for motorists to see. Some states now Steering a Straight Line allow the outstretched right arm to If started in motion carefully, a indicate a right turn. Always use hand bicycle without a rider can coast all signals when turning, changing lanes HAND SIGNALS are a vital communica- the way across a parking lot before it and even when changing position in tion tool. Let other motorists know what eventually falls down. Your job is to a given lane. Motorists will appreciate you plan to do before you do it. use small motions to steer the front the courtesy and respond in kind. wheel as little as possible so as to Be sure to stop signaling well keep the bike directly under your cen- before entering the intersection. At this ter of gravity. So look up and let the point, it is more important for you to bicycle work for you. have both hands on the handlebar for If the bike leans to the right, the maximum control and maneuverability. front wheel will tend to steer itself to the right, and if the bike leans to the left, the wheel will steer to the left, assuming no force is applied to the handlebar. On a bike that is moving and up- right, the caster effect keeps the wheel lined up in the direction of motion.

Scanning When riding in traffic, you need to be predictable and communicate with drivers when you are going to change your speed or roadway position. You can do this by looking around, or scanning, and when it is safe, signaling your intentions. Scanning is the act of looking over your shoulder. You do it to check for overtaking traffic or to see that you are clear before merging or changing lanes. This is a skill that you’ll need to be proficient at so you can keep the bicycle moving in a straight line while you are looking back. Practice looking over each shoulder until it becomes

SMART CYCLING: Traffic Skills 101 15 PART II BICYCLING IN TRAFFIC

16 SMART CYCLING: Traffic Skills 101 YOUR ROLE IN TRAFFIC

Principles of Traffic Law

Understanding the basic principles Yielding to Crossing Traffic fore is more risky than overtaking on of traffic law will help you understand Drivers on minor roads, including the left. how to ride your bicycle in any traffic driveways and alleys, yield to traffic situation. All road users expect each on more major roads. Yielding means Lane Position Rules other to act in accordance with these proceeding onto a roadway only when Ride three feet to the right of the principles to avoid conflicts and colli- it is safe to do so and obeying all traf- motorized traffic when the lane is wide sions. Complying with traffic laws will fic control devices (e.g. signs, signals enough (about 14 feet) to share safely. decrease the likelihood of a crash by and markings). When lanes are too narrow to share making your actions predictable, and safely, control the lane by riding in the make your ride more enjoyable. As Yielding when center of the lane or just to the right of a bicycle rider, in all states, you are the center in the right hand tire track. accorded all the rights and assume all Changing Lanes Drivers who want to move into a This is legal in all states. the duties of a vehicle driver. There- new lane on the road must yield to If traveling at the speed of traffic, a fore, drive your bicycle as you would traffic in their new lane of travel. Yield- bicyclist should control the lane unless any vehicle. Although a bicycle is very ing means moving only after looking it is a very wide lane. If traveling faster maneuverable, this does not mean behind you to see that no traffic is than other traffic, overtake on the left, that cyclists should violate traffic laws. coming and looking in front to see keeping a safe distance from slower that the way ahead is clear. This is a traffic. First Come, First Served special case of first come, first served. Operators of vehicles, including Intersection Positioning cyclists, are entitled to the lane width At intersections, drivers position they need, with reasonable clearance Speed Positioning In general, stopped or parked their vehicles so as to avoid conflicts behind and to each side, and reason- vehicles are next to the curb, slower with the movement of other drivers. able stopping distance in front of them. moving vehicles are to the left of them, Right turners are to the right of center, Drivers must yield before moving into and faster moving vehicles are closest left turners are to the left of center and space occupied by vehicles that are to the centerline. Overtaking on the straight-through cyclists are between there first. right violates this principle and there- these positions. Drive on the Right-Hand Side of the Road Drivers of vehicles, including bicyclists, must drive on the right-hand side of the roadway. Traveling against traffic puts you in positions on the road where other drivers do not expect you, and makes it impossible for you to read signs and signals. To be predictable to motorists and other road users, never be a wrong-way rider. Many common crash types result from going against the flow. SMART CYCLING: Traffic Skills 101 17 YOUR ROLE IN TRAFFIC Changing Lanes Safely

Intersections — overtaking motorists and make two pages show correct lane positioning Turn Lane Rule moves per lane, one to change lanes for a variety of different scenarios. Ride in the rightmost lane that and one to move close to the far edge leads to your destination. In single- of the lane. destination lanes, ride on the right- hand side of the lane. In multiple- Lane/Intersection BIKE LANES destination lanes, ride in the side of Positioning More and more communities the lane appropriate for your destina- Most motor-vehicle/bicycle crash- tion and current traffic conditions. es occur during turns, but most such are striping bike lanes on their Riding in traffic requires knowl- crashes can be avoided. When you streets. Well designed and edge, skill and confidence. You must approach a multi-lane intersection, maintained bike lanes should be confident and assertive, but not think about where you would posi- enable you to follow the same reckless. In order to successfully tion yourself if you were driving a car. change lanes in traffic the cyclist must: You wouldn’t be in the right-turn-only principles of traffic law — they • Plan ahead lane if you were continuing straight. are simply travel lanes for pref- • Look behind, perhaps several You wouldn’t attempt a left turn from erential and exclusive use by times the right lane on a multi-lane one way bicyclists. You should be pre- • Signal your intention road. • Act carefully, smoothly and delib- Generally speaking, as a bicy- pared to merge into the regular erately clist, you should be in the right-most travel lane to make left turns • Negotiate as necessary lane that goes in the direction you are and to avoid debris or illegally • Never move in front of another traveling. But, as a bicyclist you are parked cars. Pay special atten- vehicle so close as to constitute a driving a narrow vehicle, so you also hazard. can choose which part of the lane is tion in bike lanes that are adja- the best position. The specific portion cent to parked cars and always When you need to change multiple of the lane depends on the distinct ride outside the door zone. lanes and traffic is heavy and moving characteristics of the intersection. The at about your speed, negotiate with diagrams below and on the following

LEFT TURN ACROSS MULTIPLE LANES

18 SMART CYCLING: Traffic Skills 101 YOUR ROLE IN TRAFFIC

LANE POSITIONING

SMART CYCLING: Traffic Skills 101 19 YOUR ROLE IN TRAFFIC

BICYCLING IN TRAFFIC

20 SMART CYCLING: Traffic Skills 101 YOUR ROLE IN TRAFFIC

MAKING LEFT TURNS

SMART CYCLING: Traffic Skills 101 21 AVOIDING CRASHES Why Crashes Happen

Why Crashes Happen: Statistics Who is at fault? Action % Approximately 50 percent of all Bicyclist Wrong-way riding facing traffic 14% bicycle crashes are falls. They are Bicyclist Left turn from the right side of the road 11% often caused by road surface hazards Bicyclist Failure to yield from driveway 9% — impact with potholes, storm grates, skidding on wet manhole covers, loose Bicyclist Running a stop sign or signal 8% gravel or dirt — or by the front wheel Bicyclist Swerving in front of car 5% being diverted by railroad tracks, Total Bicyclist 47% expansion joints or other cracks in the pavement. To avoid these, be alert Motorist Left turn in front of the bicyclist 13% to the hazards. Be careful turning, Motorist Right turn in front of the bicyclist 11% braking, or accelerating on a slippery Motorist Running a stop sign or signal 8% surface. Steer around hazards if you can; the rock dodge technique allows Motorist Opening car door into path of the bicyclist 7% you to do this quickly, as necessary. Motorist Failure to yield from driveway 6% Motorist Didn’t see the cyclist 3% Breaking Down Crash Statistics Total Motorist 48% Most motorist/cyclist collisions Undetermined 5% involving child cyclists are caused by Jerrold Kaplan, 1974, William E. Moritz 1996. the child. The causes of motorist/ The highlighted lines are the only crashes that involve cyclists hit from behind. cyclist collisions involving adult cyclists are about evenly distributed between motorists and cyclists. who ride regularly under adverse You can ride safely in traffic. There Research into bicycle crashes conditions (rain, darkness, in the are preventive measures that you can has shown that bicyclist crash rates mountains, etc.) tend to be more ex- take to reduce the likelihood of a crash decrease with experience measured perienced and have lower crash rates and avoidance techniques to learn and by miles or years of cycling. Bicyclists than fair-weather riders. use if a crash is imminent.

Avoiding Crashes Sudden Stops Dogs trucks can blast you away in the front The most serious type of fall is When a dogs is chasing you, the and suck you in at the back. You need the one caused by a sudden stop that most serious risk is a collision with to correct the lean caused by a wind vaults you headfirst over the handle- the animal. Speak in a loud voice and blast, so maintain bars. When pedestrians and animals continue to move away from the dog’s sufficient space appear quickly in your line of travel, territory. Keep riding and talk to the between yourself you must make a quick decision on dog to let him know you are human or and other ve- how to deal with the situation. Always dismount and put the bicycle between hicles, claiming maintain control of your bike. When yourself and the dog. You should the lane if nec- riding in urban settings, keep both always report dog attacks or chases. essary. Hold the hands on the handlebars in the brak- handlebars firmly ing position for best control. Wind Blasts and lean slightly Gusting wind and gusts caused to compensate for by vehicles can affect cyclists. Large the effect of any gust. Practice and experi-

22 SMART CYCLING: Traffic Skills 101 AVOIDING CRASHES

ence will help you gain confidence in Railroad Tracks may offer slots that can trap your front dealing with wind blasts. Be conscious of the angle of wheel. Exercise caution when riding railroad tracks as you approach them. over grates. If at all possible, avoid Sidewalks You need to cross tracks with your them. Riding on the sidewalk is a signifi- bicycle perpendicular to the rails. It cant cause of car/bike crashes — es- is also a good idea to stand up and Surface Cracks pecially if you are also riding against let your legs and arms act as shock A long, narrow pavement crack traffic. At every driveway and intersec- absorbers. running parallel to your path of travel tion you can surprise turning motorists can cause a crash. In order to avoid who are simply not looking for you Steel Plates this type of hole or crack, change your (they are also poor judges of speed). Steel plates are used by construc- path of travel to cross the crack at a If you must ride on the sidewalk, ride tion crews to cover work in progress. right angle. Be sure not to move sud- at walking pace and stop or yield at They can have sharp edges running denly into the path of another vehicle every intersection. parallel to your travel that will steer — scan behind you before moving left your bike out from under you or sharp into traffic if you need to do so in order Surface Defects and edges facing you that you have to to avoid a surface crack. Other Hazards roll over. If this obstacle cannot be Stay alert to the road surface and safely avoided, sit back and take the Uneven Road Surfaces hazards that may be present. Extra weight off of your front wheel while Uneven road surface needs to be caution needs to be taken when rid- being careful to keep it straight. These addressed just as a railroad track or ing over metal obstacles, as they can obstacles can also cause a snakebite pavement crack. Turn your wheel to be very slippery. Proceed slowly and tube puncture. cross onto a different level of pave- do not brake or turn quickly on metal ment at a right angle. grates, plates or slats. Water over the Storm Grates road can cause dangerous conditions. Storm grates and sewer drains Wider tires on your bike are one way are slippery when wet. Some designs to improve stability. CRASH PREVENTION STEP 1: Control Your Bike: trol the lane or when to share a lane. Use your lane Don’t fall or collide with others position to tell drivers what you are doing and discour- About half of cyclist crashes are single rider falls. If you age them from making right hooks, left crosses or other can skillfully control your bike, by starting, stopping, unsafe movements. More than 90 percent of crashes signaling and turning smoothly, you will not fall down can be avoided with the first three steps in crash pre- all by yourself or run into other cyclists, dogs and pe- vention. destrians. STEP 4: Learn Hazard Avoidance Skills: STEP 2: Obey the Rules: Avoid other driver’s mistakes Don’t cause traffic crashes When all else fails and you are faced with a critical situa- For adult cyclists, about half of the car/bike crashes are tion, understand how to maneuver your bicycle to avoid caused by cyclists who make unsafe decisions. Follow crashing or at least limit the consequences of a crash. traffic laws, obey signs and signals and use correct lanes for turns and through movements, so you don’t STEP 5: Wear a Helmet: cause a collision. Protection to survive a crash When all your skill and techniques fail and you are in- STEP 3: Choose the Right Position in the volved in a crash, you need to be wearing a helmet. Lane: Discourage other driver’s mistakes Gloves and sunglasses are also helpful. Think of these Unsafe decisions by motorists cause about half of the as the seat belt and air bags in your car. car/bike crashes for adult cyclists. Know when to con-

SMART CYCLING: Traffic Skills 101 23 AVOIDING CRASHES Hazard Avoidance Maneuvers

Riding safely on the road requires knowledge and understanding of traffic laws and the principles that determine and govern these laws. However, even when you ride predictably and occupy your proper place on the roadway, situations may arise that necessitate maneuvering to avoid hazards or collisions. The ability to execute an evasive maneuver could mean the difference between a close call and a crash. Be sure to practice these often: For any of these maneuvers to work when you need them, they must come naturally. Quick Stop When you are riding in traffic and something stops suddenly in front of you, you need to bring your bicycle to a Quick Stop, under control and in a short distance. There is an art to stopping a bicycle in an emergency. When you apply the front or rear brake, the bicycle begins to slow down and your weight transfers forward. The more weight on ABOVE: Quick stop a wheel, the more effective the braking and the less likely it is to skid. If you are like many people, you harder) and the rear brake more To execute a Rock Dodge, keep instinctively grab both brakes in an lightly to decrease your stopping riding straight until you are very close emergency and apply them equally distance. to the object. Just before you reach until the bike begins to skid. You have • When braking hard, slide your the object, turn the handlebars sud- no control and a wheel that is skidding body back on the saddle as far as denly to the left — without leaning offers you virtually no stopping power. possible. You can transfer even — so the front wheel goes around the So the logic for effective braking is: more weight to the rear wheel by object. Immediately straighten out and • Braking with the rear brake alone moving your rear end straight back keep riding. will help prevent pitch-over, but it and placing your stomach on the When you steer to the left of the is not very effective. seat. rock, you automatically lean right. • In theory, you can stop fastest with • When carrying a heavy load on When you straighten up, you bring the the front brake, but an error will the rear of your bike, you will be bike back under you. Your front wheel pitch you over. able to brake harder with less snakes around the rock, your back • For a fast, safe stop, use both danger. wheel passes on the other side, but brakes. This produces the op- your body and handlebars have barely timum deceleration. If the rear Rock Dodge moved. The motion is subtle and the wheel starts to skid, ease up Rock Dodge is a maneuver to entire action happens in a split sec- slightly on the front brake. With avoid any small object in the road. It ond. practice, you will use the front is an essential skill for any cyclist to This technique will feel unnatural brake harder (up to three times master. at first and will take practice before

24 SMART CYCLING: Traffic Skills 101 AVOIDING CRASHES

you can do it smoothly. Once you Instant Turn feels unnatural and sounds even more master the Rock Dodge, practice it The Instant Turn is used to avoid unlikely. Turn your front wheel left — regularly. an unexpected vehicle passing directly the wrong way, toward the car. By in front of you. In these instances, you doing this you’re forcing a right lean. Avoidance Weave won’t have the time or space to do The moment you have a lean started, The Avoidance Weave is used a Quick Stop. An Instant Turn allows turn your front wheel sharply right and when you suddenly encounter a series you to avoid the crash and go in the you’ll find yourself in a tight right turn. of hazards like potholes or rocks that direction of the vehicle. Even if you This doesn’t ever feel natural, and could cause a crash. do crash, it will be at an angle and the you must train yourself to do it. The The Avoidance Weave is a set of consequences will be less than crash- quick twitch in the wrong direction at swooping turns. To avoid a series of ing head on. the start of the instant turn is the most hazards successfully, look ahead past Many people think that a turn is important and least intuitive part of the the hazards and begin a turn before produced simply by turning the front turn. You are deliberately unbalancing you reach each hazard. Continue to wheel, but you actually lean first and yourself by steering the whole bike out look ahead and turn sharply until you turn second. Because they happen from under you. are through the hazards. It’s important so fast, the two moves appear simul- to lean your bicycle and get into a taneous. To force the lean quickly rhythm. you have to perform a maneuver that

LEFT: Teaching the rock dodge ABOVE: Demonstrating the instant turn

SMART CYCLING: Traffic Skills 101 25 PART III ENJOYING THE RIDE

26 SMART CYCLING: Traffic Skills 101 RIDING ENJOYMENT

Riding Enjoyment

When you start riding, your technique is much more important than your speed. Maintaining a steady cadence, shifting smoothly and keeping a consistent pace are the building blocks to becoming a fast and safe cyclist. Be sure to fuel up before you go on a ride: eating and drinking lots of water are vital. Cadence Cadence is your pedaling rate in revolutions per minute (rpm). Higher rpm produce the same power with less force, though this may feel strange at first. For most, the best cadence for riding is 75 to 95 rpm. Practice riding with that cadence and you will be able to go longer distances with ease. Ped- aling at a lower rpm increases fatigue in your thigh muscles. If your bicycle — and may require shifting to lower has more than one gear, continually gears. shift to a gear that enables you to easily spin the pedals at a cadence of 75 How to Shift to 95 rpm on whatever terrain you are Today, indexed shifters and derail- riding. leurs are more precise than ever. Even though your rear derailleurs are de- Shifting smoothly signed to shift while under full pedaling Using the gears on your bike will power, a slight reduction of force helps enable you to ride more comfortably to complete each shift smoothly. Shift for longer distances and periods of while pedaling, but not while pushing time. You want to match the effort your hard on the pedals. Reducing power legs are capable of to the terrain and before shifting is most important when wind in which you’re riding. Shifting shifting your front derailleur. gears helps accomplish this goal. Muscles get tired when you push hard; Pace shifting to an appropriate gear will The pace you choose to ride is reduce the need to use as much force. dependent upon your fitness level, Cadence is the rate of rotation of the Riding into the wind can be more your cadence and the group you are pedals. difficult than pedaling up a steep hill riding with. A steady pace makes you

SMART CYCLING: Traffic Skills 101 27 RIDING ENJOYMENT

predictable when riding in traffic. Real- DRAFTING is riding ize that you will climb hills slower and within 3 feet or closer go down hills faster. behind another cyclist to take advantage of Drafting or Pacelining lower wind resistance. Drafting is riding within 3 feet or closer behind another cyclist to take advantage of lower wind resistance. It is an important skill for you to know. Practice with someone you ride with regularly — never draft off of someone you don’t know. Be careful, as drafting can be dangerous, but it really comes in handy on windy days.

Nutrition & Hydration

The body gets energy from carbo- use energy for digestion instead of for the day before your ride. This will hydrates, fats, and protein. Carbohy- cycling. But fats are an important part super-hydrate your body in prepara- drates are the primary energy source of your energy stores for longer rides, tion for the ride. During your ride, drink for bicycling. Fats, which also serve so don’t avoid them altogether. the equivalent of one water bottle as an energy source, are important for (20 oz.) in small amounts each hour longer endurance rides. Proteins are Proteins are Important or every 12 to 14 miles. Electrolyte used to maintain and repair muscles. Proteins, which are found in (sport) drinks can greatly improve your meats, peanut butter, and beans riding enjoyment. If the weather is Carbohydrates: Simple and should be consumed moderately on exceptionally hot and humid, increase Complex the day of a ride. After a long ride, the amount you drink and drink more often, alternating water and sports Simple carbs, also called sugars, make sure you get some of these drinks. are found in fruits and vegetables. muscle builders in your diet to help If you find yourself feeling light- They provide quick energy and are in you recover. headed and ill on a very hot day, if many of the gel-type products cyclists you have ridden for a couple of hours use. Plan to carry some source of Eating Ahead and have not urinated, or if your skin simple carbs on a ride longer than one Eating spaghetti, salad and feels cold and you get goose bumps, hour. bread the night before a long ride is you may be experiencing dehydration. Complex carbs, also called starch- good preparation. Figs, granola bars, Get off your bike in some shade and es, are found in pasta, grains, breads, and dried fruits are excellent natural re-hydrate before continuing your ride. potatoes, and cereals. Complex carbs sources of simple carbohydrates that The best option for an enjoy- provide long-term energy to adequate- will help you maintain energy during able ride is to eat and drink at a slow, ly fuel you through a long ride. Con- your ride. Bananas are a bicyclist’s steady pace. Plan when and what you sume a carbohydrate-rich meal the mainstay. They provide necessary will consume and you will find that day before a long ride. A pre-ride meal carbs as well as potassium and other your muscles will enjoy the ride as of complex carbs (cereal and a bagel) vitamins that your body uses in large much as you will. will provide a good energy foundation. amounts while bicycling. Plan to snack a little every 20 minutes. Fats Should Be Avoided on a Ride Hydration THE BASIC RULE Fats are difficult for the body to You will perspire more heavily digest and will rob you of needed than normal while bicycling. Dehydra- OF BICYCLING IS: energy. Eating a hamburger and fries, tion, or loss of body fluid, is a serious Eat before you are hungry for example, will overload your body condition and should be avoided. Try and drink before you are to consume more water than normal with fat. This will force your body to thirsty.

28 SMART CYCLING: Traffic Skills 101 RIDE ETIQUETTE Sharing Paths and Trails

Recreational paths and trails can Give an Audible Signal Be Predictable be very congested — safety is an when Passing Ride in a straight line. Warn other issue. Whether bicycling, walking, or Give a clear signal when pass- trail users of your intentions by indicat- jogging, following the same rules as ing. This signal may be a bell, horn, ing when you are turning, slowing or everyone else will help you have a or voice. Warn in advance so that you stopping. safer, more enjoyable time. have time to maneuver if necessary. Trails have engineering and de- Loudly and clearly saying, “Passing on Use Lights at Night sign limitations that require you to ride your left,” is the most common signal If the trail is open and you are differently than you would on the road. used to alert other users of your ap- using it between dusk and dawn, you If your preferred speed or style of cy- proach. must be equipped with lights. Bikes cling is inappropriate for trails, look for need a white front light and a red rear better-suited alternative routes. Riding Pass on Left light or reflector. Reflectors and reflec- trails with friends or family can be Pass others who are going in your tive clothing are no help if there is no quite enjoyable if you obey the rules of direction on their left. Look ahead and source of light. the trail. behind to make sure the lane is clear before pulling out. Do not move back Do not Block the Trail Be Courteous to the right until safely past. Fast-mov- When riding in a group, use no All trail users should be respect- ing users, like cyclists, are responsible more than half the width of the trail. ful of other users, regardless of their for yielding to slower-moving users. On many heavy-use trails, this means mode of travel, speed, or skill level. that all users will need to stay single Yield when Entering and file. If you stop to regroup, always do it Right of Way Crossing other Trails off the trail. Know the Right of Way rules on When entering or crossing a trail the trail you’re using. Trails may have at trail intersections, yield to traffic on Clean up litter local variations of the standard road- the cross trail or road. This is often the Do not leave any debris along the way rules. If you don’t know your local most dangerous point on a trail. trail. If you have trash, carry it until you rules, a good rule of thumb is that find a trash can. Go the extra mile — cyclists should yield to all other trail pack out more trash than you bring in. users.

SMART CYCLING: Traffic Skills 101 29 RIDE ETIQUETTE Riding with a Group

If you are riding in a group, there Everyone should be made aware of Leave a Gap for Cars are some group riding rules to fol- hazards, however, everyone does not When riding up hills or on narrow low. You are responsible for your own need to announce them. roads, leave a gap between every safety when riding in a group. If you three or four bicyclists so motorists are planning on riding in a major ride Watch for Traffic Coming can pass smaller groups. with more than 100 riders, be sure to from the Rear take the League’s Group Riding Skills Even when you are occupy- Move Off the Road to Stop Course. ing the proper lane position, it often When the group stops, move well helps to know when a car is coming. off the road so you do not interfere Be Predictable Since those in front cannot see traffic with traffic. When you start again, each Group riding requires even more approaching from the rear, it is the bicyclist should look for, and yield to, attention to predictability than rid- responsibility of the riders in back to traffic. ing alone. Other riders expect you to inform the others by saying “car back.” continue riding at a constant speed Around curves, on narrow roads, or Ride Single File or Two and lane position, following the road or when riding double, it is also helpful to trail, unless you indicate differently. Abreast warn of traffic approaching from ahead Ride single-file or two abreast with “car up.” as appropriate to the roadway, traf- Use Signals fic conditions, and where allowed by Use hand and verbal signals to Be Careful at Intersections law. Most state vehicle codes permit communicate with others in the group When approaching intersections narrow vehicles such as bicycles and and with motorists. Hand signals, ex- requiring vehicles to yield or stop, motorcycles to ride two abreast within cept for the standard hand signals, may the lead rider should say “slowing” or the lane. Even where riding double is vary by region so make sure you know “stopping” to alert those behind them. legal, courtesy dictates that you ride and agree to the same set of signals. When passing through an intersection, single file when cars are trying to pass some bicyclists say “clear” if there is you if the lane is wide enough for them Give Warnings no cross traffic. This is a dangerous to safely do so. Riding more than two Warn cyclists behind you of practice and should not be followed. It abreast is almost always illegal unless changes in direction or speed. The encourages riders to let others do their the road is closed to motor-vehicle lead rider should call out “left” or “right” thinking for them. Each bicyclist is traffic. in addition to a hand signal. The lead responsible for his or her own safety. rider should announce the turn well in advance of the intersection, so members of the group have time to position themselves and can turn without conflict. Change Positions Correctly You should pass others on their left. Say “on your left” to warn others that you are passing. If you need to pass someone on the right, say “on your right” clearly and be careful since this is an unusual maneuver. Announce Hazards Most of the cyclists riding in a group will not have a good view of the road surface ahead, so it is important to announce hazards. Indicate hazards by pointing down to the left or right and shouting, “hole” or “bump.”

30 SMART CYCLING: Traffic Skills 101 HELPING MOTORISTS SHARE THE ROAD How to Drive Around Cyclists

About 98 million people in the United States own a bicycle. About 700 bicyclists are killed each year in the U.S. Around 96 percent of these deaths result from crashes with motor vehicles. In all 50 states, bicyclists are accorded the same rights and expect- ed to obey the same laws as drivers of motor vehicles.

How to Drive Around Cyclists Leave at least three feet of passing space between the right side of your vehicle and a bicyclist. Be aware that when a road is too narrow for cars and bikes to ride safely side by side, it is safest for bicyclists to take the travel lane, which means riding in or near the center of the lane. This is allowed in the laws of all 50 Common Cyclist Errors states. Reduce your speed when passing Unfortunately, not everyone who rides a bike under- a cyclist, especially if the roadway is narrow. stands or obeys the rules of the road. Some of the When turning left at an intersec- common cyclist errors you may encounter as a motion, yield to an oncoming bicyclist just torist are: as you would yield to an oncoming motorist. • Wrong-way riding. Cyclists riding on the left (wrong) After passing a cyclist on your right, check over your shoulder to side of the road, facing traffic, cause 14 percent of all make sure you have allowed adequate car/ bike crashes. Look both ways before turning. distance before merging back in. Don’t honk your horn when ap- • Mid-block ride-outs. This is the most frequent crash proaching bicyclists. type for young riders and occurs when the bicyclist In inclement weather, give cyclists extra room, just as you would other enters the roadway from a driveway, alley, or curb motorists. without slowing, stopping, or looking for traffic. Look for approaching situations and obstacles that may be hazardous • Cyclist failure to yield when changing lanes (11 to cyclists, such as potholes, debris, percent of car/bike collisions). and glass, and then give them adequate space to maneuver. Look for bicyclists before opening • Cyclist failure to yield to crossing traffic(9 percent your car door on the traffic side. of car/bike collisions). Children on bicycles often act unpredictably: Expect the unexpected.

SMART CYCLING: Traffic Skills 101 31 GLOSSARY Glossary

1,000 Yard Look: When you are rid- Century: a ride of one hundred miles Rim strip: A tape-like material placed ing, a general rule of thumb for where normally done in a day. in the rim to protect the tube from you should be looking is 1,000 yards spokes. ahead. This helps you keep a straight Clipless Pedals: A type of pedal that line and see the big picture. requires a shoe with a cleat, locking RPM: Revolutions per minute. your shoe to the pedal and providing Bar Tape: Foam tape used for comfort better pedaling efficiency. Schrader: One of two that is wrapped around handlebars on types of valves that are road bikes. commonly found on bicycle tubes (see also, Barrel adjuster: Small mechanism Presta). used for making minor adjustments on SCHRADER VALVE brake or shifter cables. Snakebite flat: Tube damage characterized Bonk: When you run out of energy, by two small slits. This is usually caused by not drinking or eat- usually caused by hitting ing enough while riding. Door, dooring: A crash caused by a a sharp edge such as motorist opening a car door into traffic a construction plate or PRESTA VALVE Boot: A large patch placed inside a in front of a cyclist who is riding too pothole on under-inflated tire that is split or torn. Typically this is close to parked cars. tubes and pinching the a piece of an old tire, but anything flat tube against the rim. (see also: Pinch and non-porous (including a dollar bill) Drafting: Riding behind another flat). will work. cyclist to take advantage of reduced wind resistance. Spoke wrench: Tool used to adjust Brake pad: The rubber part of the the tightness of the spokes and keep brake that contacts the rim of the Drop Bars: Curved handlebar nor- the wheel true. wheel and provides stopping power. mally found on road bikes. Tire lever: Tool used to remove the Brake hoods: Covering for the brake Left Cross: a motorist turning left in tire bead from the rim. lever mechanism where you can rest front of a cyclist. your hands. Toe Clips: A type of pedal with a strap Pannier: Bags mounted on a rack on on it to strap your shoe to the pedal, Bunny hop: A way to jump over haz- your bike to carry gear. providing better pedaling efficiency. ards by jumping up and pulling your bike with you. Pinch flat:Tube damage character- Toe In: Brakes are adjusted so the ized by two small slits. This is usually front of the brake pad touches the rim Cable Housing: The tube that enclos- caused by hitting a sharp edge such first to reduce squealing. es brake and shifter cables and allows as a construction plate or pothole on minor adjustments. under-inflated tubes and pinching the True: A wheel that doesn’t wobble is a tube against the rim. (see also: Snake- wheel that is ‘true.’ Cadence: The rate of rotation of the bite flat). pedals. Power Pedal Position: Position of the DROP BARS pedal (about 2 o’clock) for a strong, confident start.

Presta: One of two types of valves that are commonly found on bicycle tubes (see also, Schrader).

Right hook: A motorist turning right in front of a cyclist.

32 SMART CYCLING: Traffic Skills 101 T V W A I X U

R B Y C D

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Parts of the Bike (Answer Key) Frame Drive train Other components A. Top tube K. Pedal T. Saddle B. Head tube L. Cranks U. Seat post C. Seat tube M. Chainrings V. Handlebar D. Down tube N. Front derailleur W. Handlebar stem E. Fork O. Chain X. Brake lever and cables F. Seat stays P. Cassette Y. Brakes G. Chain stays Q. Rear derailleur H. Dropouts R. Shifters and cables I. Headset S. Wheel - hub, spokes, rim, tire, rim strip, tube, valve J. Bottom Bracket

Special thanks to Jean Anderson, Phil Cook, and John Allen for their assistance in creating this curriculum and to Arrow Bicycles in Hyattsville, Md. for space to take the pictures.