How to ride a bike, not to harm the health of

I want to ride a bicycle. Do I need special clothing?

Velopoezdka to be safe and comfortable, you need to choose the right outfit.

1. Helmet. He will reduce the likelihood of injury if you fall. And no matter how long your route. Wear a helmet at all times. It should not squeeze your head and hang freely rub and cause discomfort. Adjustment at the back Customize it exactly for your head volume.
2. Tight pants or leggings. Ride in trousers with wide trousers dangerous: they can cling to the chain. In an extreme case, refill them in socks or grab special clamps.
3. Cycling shorts. If you decide to travel long distances, they are irreplaceable. Soft "diaper" will make the trip to the procedure more comfortable. Popa after a long bike ride will hurt much less.
4. Gloves. These help avoid calluses on the wheel due Gel pads on the palms. In the hot season, you can choose fingerless gloves. In cold weather - the classic covering the whole hand.
5. Points. They protect the eyes from the sun, wind, dust and pebbles.
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6. Shoes with deep tread. Will provide a better grip on the pedals, feet will not slide off them. Advanced cyclists use contact pedal with special bicycle shoe. Their sole has a spike, which is attached to the pedal and provides maximum fixation of the foot. But remember: the load on the leg in this case will be different, will have to get used to it.
7. Bright T-shirt, sweatshirt, jacket. Ideally - with reflective stripes.
8. Backpack. It should comfortably fit the back.

Clear. And with the bike that something should be done?

Adjust saddle. Sit on the bike, grab hold of the steering wheel. With proper planting the foot resting on the pedal in the down position should be slightly bent at the knee and the foot completely lie on the pedal.

Ideally, the seat must have a slope of zero. But for convenience, it can be slightly tilted forward or back. The main thing is that you do not slip on it during movement.

Optimum handlebar height - one in which you hold it easily. Hand, forearm and shoulder should be on one line.

Do not forget to install on the bike headlight and tail light with flashing function, as well as wings. They will protect from water and dirt flying out from under the wheels.

What you should definitely know the newcomers?

If you are on long trips, experienced veloputeshestvennikov advised to buy a travel leather seat. First will suffer, while the saddle is adapted to the characteristics of your (the process may be painful). But then you will be comfortable. Make the trip will also help softer gel pads on the seat.

most BicycleThat are sold in hypermarkets sports, mountain bike tires - wide, with deep treads. Usually, beginners ride on asphalt, rarely sliding down to the ground. In this case, the ideal poluslik - Universal tire with a smooth tread lugs by the center and on the sides. Forces on a trip you will spend a lot less.

More importantly, what should be prepared, - pain in the buttocks.

Due to this many refuse biking in general. Remember: the pain - this is normal and temporary. It will take place in 3-4 small trip. It is important not to make big breaks. Ride, then the adaptation will take place more quickly.

What to take with you when you travel?

The backpack sure to put:

• Pump.
• Repair Kit - set of tools that will help puncture tires or other technical malfunctions. You can buy in the bicycle shop.
• A bottle of water. It can be mounted on the frame.
• Snack - energy bars, nuts, and fruits.

Need to drink often in small sips - just before you feel thirsty. Snack - as soon as there was light starvation, or dizziness.

As long velozaezdy better to bring isotonic - drink, which you can prepare yourself.

How to prepare for further cycling trip?

To conquer a decent distance (50 km or more), you need to prepare. Start with a daily one-hour biking at a comfortable pace. Gradually increase the time of travel and keep pace slightly above average until then, until you can easily overcome the distance of 30 kilometers. Then you can try the 50-kilometer cycling trip.

How to behave in a long trip?

If possible, go on a trip in the company. So fun and safe.

While you probably will interfere with the headwind. The best option - to settle down for the stronger cyclist and go to its aerodynamic "bags". But be sure to keep your distance, in time to slow down.

Do not overload yourself. Tired - stop, relax, have a snack. Or just walk on foot, holding the bike behind the wheel. Velopoezdki intended not for the record, and for fun.

Refuse to travel at night, even if you have a very bright spotlight and a great bike.

Let Riding at night is a rare exception, not the rule.

Do not bring a heavy backpack. Stick to the bare essentials. If the road is where to stock up on water, do not bring extra bottles.

Do not go in a bike tour in the intense heat. Perfect weather for long trips - cloudy and cool.

Before a long bike tour do not forget:

• Explore the route, noting the point where you can refill water and food, consider the sophisticated sites.
• Check whether the wheels are inflated well, if not drained.
• Test the brakes.
• See if dirt and pebbles on the gear shift and the chain fell.

Since I travel on the road, it's worth remembering the SDA?

Of course. according to SDACyclist can have two statuses.

1. The driver of non-motorized vehicle. If you ride a bike. The main rulesSection 24 SDA RF. Additional requirements for the movement of cyclists and moped riders.:

• Focus on the signs, observe traffic signals and controllers.
• Miss pedestrians on a zebra, and the passengers who sit down or come to a stop the tram.
• Timely inform other road users of turning left or right. To do this, pull to the side of the corresponding arm. If you want to slow down, raise your arm above your head.
• Overtake other vehicles with the same rules as motorists: only the left, in advance by submitting a signal (left hand is taken aside).
• Do not turn left on multilane roads and roads with tram line. In this case it is necessary to dismount and go through the intersection at a pedestrian crossing.
• Always hold the steering wheel at least one hand.
• Do not use the phone without a headset while driving.

2. A pedestrian. If you hurry and you go near the bike. The main rulesSection 4 Traffic regulations of the Russian Federation. Duties of pedestrians.:

• Go, but in no case do not move to a bicycle pedestrian zebra.
• Outside settlements, dismounted from the bike, walk along the side of the roadway along the traffic. Ordinary pedestrians go towards the cars.

Is it possible to ride a bike on the sidewalks?

It is possible, but in extreme cases. Traffic regulations determine a priority for cyclists:

1. Bicycle or Bike and track.
2. The right edge of the roadway (not more than one meter from the edge) or curb. This option should always use the cyclists who ride in the column.
3. The pedestrian area and the sidewalk - only if the first two options are not possible. At the same time pedestrians have priority if a cyclist produces their interference, he should dismount.

If the rider is not yet 14 years old, he can ride only on sidewalks, bicycle paths or Bike and Foot. The same applies to those who transport or in velokresle accompanying child under 7 years.

But on the highways the cyclists ride is strictly prohibited.

What happens if you break the rules?

For traffic violations of the Administrative Code providesArticle 12.29 of the Administrative Code. Violation of traffic rules pedestrian or other person involved in the road traffic. penalty - from 500 (if a cyclist dismounted) to 800 rubles (if riding a bicycle).

If the cyclist broke the rules in a state of intoxication, the penalty increases to 1 000-1 500 rubles.

The more you ride your bike, the more opportunities open to you. This type of transport - a great way to spend time pleasantly and with advantage. The main thing - keep in mind security.