Cycling

Cycling is one of the most  efficient and easy to learn  forms of exercise . It’s an ideal  activity for at least two reasons . First, people of all ages  and fitness levels can benefit  from hopping on a bike . And  second, bicycles do double  duty as cheap, healthy transportation . Think of it as getting from point A to point B,  with an extra dose of daily  exercise as your payoff .

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Equipment

Helmets: Always wear a helmet . Choose one that is approved  by the Canadian Standards Association, the Snell Memorial  Foundation or the American National Standards Institute .
If you have an accident that damages your helmet in any  way, replace it immediately . Damage to the shock- absorbing polystyrene core may not be noticeable . When you buy
a helmet look for the same features for yourself and your  children . Ask the sales staff about the shock absorbency,  comfort and fit, impenetrability and security of the straps  and buckles .

Clothing: Padded cycling shorts help reduce pressure points  and chafing on the insides of the legs . If you’re not comfortable with the skintight style try the regular shorts version
with concealed padding . Padded gloves are also a good  idea . They will protect your hands in the event of a fall  and will also help prevent calluses from forming on your  76hands .

Locks: Unfortunately, a determined bicycle thief can break just  about any type of lock . The U-shaped locks seem to be the  safest bet, if only because thieves need more sophisticated
tools to break them .

Tool Kit: Carry a basic repair kit containing: an inner tube or  patch kit, a pump, tire levers, Allen keys, wrenches and a  chain breaker . Remember that the tools won’t help you if you
don’t know how to use them so be sure to ask at your local  bike store for some help .
Safety
• Choose safe roads in your neighourhood . Traffic-clogged  streets and impatient drivers can be a potentially lethal  combination for cyclists . For obvious reasons, avoid roads  with potholes, sewer grates and railroad tracks .
• Whenever possible, use bike paths . The open space and  absence of cars and smelly trucks creates a safer and more  relaxing environment . Designated paths also allow you to  cycle continuously without frequent stops for traffic lights  and stop signs . If you have bike paths in your area your  local city hall or municipal offices will have a cycling path
map often free of charge .
• A bike is a vehicle too, so follow the rules of the road . Ride with the traffic, obey all signs and use hand signals  to alert drivers to your intentions . Equip your bicycle  with a headlight and reflectors to improve your visibility  at night . A bell or horn is also a good idea and is law in  some provinces .
• Do not pedal in high gear for long periods . This can  increase the pressure on your knees and lead to overuse  injuries . Shift to lower gears and faster revolutions to get  more exercise with less stress on your knees . The best  cadence for most cyclists is 60 to 80 revolutions per minute

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