Discover the Joys of Cycling

by Greg Talbott, M.D.

Do you remember the joys of a bicycle ride on a warm summer day? For many of us, our first wobbly journey on two wheels was a defining moment of childhood.  Today, about 85 million Americans ride bikes, making cycling one of the most popular forms of recreation.

It’s Great Exercise!

Cycling is an exercise that adults can share with children, providing a good workout for everyone. Cycling at light to moderate intensity burns from 300 to 600 calories an hour for an adult. Although jogging burns about the same number of calories, cycling is easier on your joints. Beginners also experience less muscle soreness.

How to Get Started

It’s especially important that children’s bikes “fit” properly (see “Bike Fit Tips”). Buying a bike “to grow into” can be a dangerous move. Most children can’t handle bikes that are too large for their size.  Local bicycle shops provide professional fitting with new purchases and offer help with adjusting existing bikes.

Before your child’s feet hit the pedals, make sure the bike is in good working order. Get a tune-up to check out the brakes, gears, and tires. It’s an inexpensive and worthwhile insurance policy.

Where to Ride

Children, beginners, or seniors should start on quiet bike paths or neighborhood streets with little or no traffic. Avoid busy, multi-lane roads, and never ride “against” traffic. All traffic laws for motor vehicles also apply to bicycles on the road.

Young children should ride only with adult supervision, both on and off the road.

When should you allow a child to ride in the street? Consider the area’s traffic patterns, as well as the child’s maturity level and understanding of the “Rules of the Road.” A bicycle rodeo is a fun way for children to learn safety rules.

We’re lucky to live in a terrific cycling community. Chattanooga is a cycling “destination” for many people, offering options for everyone from beginners to the most advanced riders at such places as the Chickamauga Battlefield, Chattanooga Riverwalk, and Brainerd Levee.

Safety

About 600 fatalities and 540,000 emergency room visits occur from cycling every year. Many of these injuries can be prevented.

The single most important thing you can do is always wear a helmet. Nearly 75% of cycling deaths are due to head injuries. In most of these cases, cyclists were not wearing helmets. Every year, as a pediatric critical care physician, I see numerous children with brain injuries that could have been prevented by simply wearing a bicycle helmet. Adults can set an example for kids by wearing bicycle helmets.

Helmets are inexpensive and available in a variety of colors and styles at discount stores and bike shops. Proper helmet fit is essential for safety. Supplied pads should fit snugly, but not tightly. To fit properly, the helmet should cover the entire forehead and not tilt backwards. The chinstrap should fit snugly when the mouth opens widely. Bike shops will assist in fitting your helmet.

So whether you dream about the Tour de France or a spin in our beautiful area, get those wheels turning. Have fun, be safe, and I’ll see you on the road!

Dr. Talbott is a pediatric critical care physician at T.C. Thompson Children’s Hospital at Erlanger. He is also a Clinical Assistant Professor of Pediatrics at the UT College of Medicine Chattanooga.

Bike Fit Tips

1)    Adults should be able to stand over the bicycle with both feet flat on the ground and have 1 to 3 inches of clearance between the top tube and the groin.

2)    Children should be able to grasp the handlebars with both hands while standing with the balls of the feet on the ground.

3)    For children, hand brake levers should be within reach and easily used.  If not, consider a bike with “coaster” brakes.

4)    NEVER buy your child a bike to “grow into.”

Source:  American Academy of Pediatrics

Rules of the Road

1.     Ride with traffic, never against it.  Over one-third of all bicycle-motor vehicle collisions occur when cyclists are riding against traffic.

2.     Stop and look both ways before entering streets, crossing intersections, or exiting driveways.

3.     Use hand signals to indicate turns and stops.  Parents, teach hand signals to your kids.

4.     Make yourself visible. Wear bright clothing (Volunteer Orange is perfect!). Avoid riding at dawn or dusk unless using both front and rear lights and reflectors. Do not permit children to ride at dusk or after dark.