Hitting the Bike Trail? Proper Fit and Gear Make for a Safer Ride

With the arrival of the warmer weather, many people turn to their bicycles for exercise. Taking the time to ensure a proper fit for your bike and gear can make a difference between a summer of fun and a season of misery.

Before you even think about pedaling off, you need to make sure you have a bike helmet. The rule is simple: If you ride a bike, you need to wear a helmet. According to the Bicycle Helmet Safety Institute, wearing a proper fitting, Consumer Product Safety Commission (CPSC) certified helmet could prevent 85 percent of cyclists’ head injuries.

Most every bike helmet today is constructed of expanded polystyrene (EPS) foam covered with a tough-but-thin plastic shell. The helmet works because if you suffer a crash, the foam gets crushed instead of your skull. EPS foam is single-use and it doesn’t recover from being crushed, so if you have a bad crash you need a new helmet before your next ride.

The fit of your helmet is critical for maximum effectiveness. The helmet should be low, level, and snug on your head. To get a perfect fit, put on the helmet and look in a mirror. Your helmet should sit level on your head, and the front of the helmet should cover most of your forehead. Just as your helmet should have a good fit, so should your bike. An ill-fitting bike can lead to increased risk of injury, including knee pain, neck or lower back pain, or numbness in the hands. For the best fit, the saddle (seat) should be level and at a height where there is a slight bend in your knee when the leg is straightened while pedaling.

Once you are on the road, remember to ride with the flow of traffic and obey the rules of the road. Be extra cautious when riding across parking lots or driveways. Cars can pull in or out unexpectedly or back up without seeing you.

Please remember to bring plenty of water and sunscreen. You should also carry identification, your phone, an extra tire tube in case of a flat, and an air pump to reinflate the new tube.

When every second counts, St. Peter’s Health Partners has top-quality emergency departments and urgent care centers all across the Capital Region. Our emergency departments in Albany and Troy are open 24 hours, seven days a week, offering a wide range of services for emergency care with highly trained staff, diagnostic testing and access to specialists.

For more information, visit us at sphp.com/for-patients/think-before-you-go.

If you or a member of your family needs a physician or information about other St. Peter’s services call the St. Peter’s Physician Referral & Information Line at 518-525-2CARE (518-525-2227).