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

Frame Drive Train Other -Top tube -Pedal -Wheel -Head tube -Cranks -Saddle -Seat tube -Chainrings -Seat post -Down tube -Chain -Handlebar -Chain stays -Rear -Handlebar -Seat stays -Cassette -Brake Lever -Front Derailleur -Brake Cables - -Brakes - -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 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 ! 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 retro- reflective 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 Lane Positions in the right-most lane

that goes in the direction Left Center Right of travel Third Third Third Three positions: right third, center, left 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