Countdown to MS Bike – Acton! 1 day away!!

IT’S THE FINAL COUNTDOWN!

We are now 1 day away from MS Bike – Acton! Remember to wear comfortable shoes and weather-appropriate clothing tomorrow. For those bringing a backpack, we’ve got some tips on how to pack the perfect pack!

*Though there will be plenty of rest stops with food, water and bike repair assistance at MS Bike - Acton.

Energy Food - Bring one bar or gel for every hour you plan to be out--and one more for good measure. Keep food in the top pocket of your pack so you don't have to go digging for it.

Tools – Be prepared for the unexpected; carry a multi-tool equipped with hex wrenches, Phillips and flathead screwdrivers, a chain tool and a spoke wrench. Keep the multi-tool in your top pocket with your energy food so it's easy to grab for a quick fix.

Flat Repair - Check your spare tube before you ride. One that's been jostled around for months could have a tear or broken valve stem. Make sure you take a patch kit as backup when you ride. You'll have to remove your pack for repair jobs, so go ahead and store these items deep.

Safety Items - Carry your driver's license or make a laminated card that includes your name, address, phone number and emergency contact number. A photocopy of your health insurance card is also a good idea. Keep it all in a visible, easy-to-find spot, like the pack's outside pocket. Other wise choices: a few bucks, a cell phone and a light rain jacket, which you can bungee to the front of your pack.

For the complete list of packing suggestions visit Bicyling.com at http://bit.ly/YmWZIK

 

Countdown: 4 days until MS Bike – Prince Edward County!

The Prince Edward County MS Bike event is only four days away! With that in mind, we would like to wish all riders a safe and wonderful ride this Sunday, July 7. Check out the video below from the Ontario Medical Association on how you can cycle safe this weekend.

Stretch, stretch, stretch!

Believe it or not, stretching can actually make you a faster rider! By keeping muscles loose and limber with stretching, you’ll be creating healthier and more efficient riding muscles. So that moment when you may need to lift off of the saddle to accelerate will be a breeze come the MS Bike events.

Keep in mind stretching doesn’t just include a couple of deep-knee bends and or a set of jumping jacks. It is important to understand the right stretching techniques. Though stretching it easy, if done incorrectly, you could risk doing more harm than good. A step in the right direction is to start stretching regularly. The routine will improve flexibility and decrease resistance while pedaling.

For more information, check out Active.com’s article on stretching. It’s jam packed with tips for when to stretch, how to avoid injury and what to do while you stretch. http://bit.ly/14lwGVk

Tips for a comfortable ride

Biking 30km – 160km can seem impossible to complete if you’re not comfortable during your ride. That being said, there are a few things you can do to ensure you have a great cycling experience this summer.

1) Make sure your bike fits your frame

To find the right frame size for your body, straddle the bike and stand flat-footed. On a road bike, there should be one to two inches of clearance between the top of your legs and the top tube. On a mountain bike, the clearance should be at least two inches. Also, your handlebars should be one inch lower than your seat top.

2) Pick the right seat

If you’ve ever ridden on a bike that has an uncomfortable seat, then you know all too well how important the right bike seat can be. When selecting a seat, consider one with gel-filled saddles or sheepskin pads; both can help ease pressure and friction.

Another important aspect of perfect seat is the location of the seat. Try positioning the saddle so that your knee is only slightly bent at the bottom of each rotation. If you notice your knee bending too much, adjust the seat as it may be too low. Likewise, if the knee locks when extended or you have to reach for the pedal, the seat is too high.

3) Dress for comfort

If you cycle a lot, consider wearing a pair of sleek cycling shorts. They have less fabric to wrinkle or bunch up, so there’s less chance of skin irritation. For extra protection, choose seamless cycling shorts and special lining or padding to wick away perspiration. If you want to pedal more powerfully and efficiently, wear special cycling shoes with a cleat fitted to the sole.

4) Change positions

The key to a comfortable ride is to vary your hand and body position frequently. Avoid riding with your hands on the curved part of the handlebars for a long time. This may cramp your hands, shoulders and neck. Keep your arms relaxed and don’t lock your elbows. This will help you absorb bumps better.

Stay tuned for more cycling tips as we get closer to the 2013 MS Bike!

Safety Tip – Stay Visible While Cycling!

 

Staying visible is one of the most important aspects of bike safety, especially when cycling at night or in high-traffic areas. Here are some tips to help make sure other road users see you!

• Check the cycling laws for your area. Many places have laws requiring cyclists to have reflectors or lights mounted on their bicycles when riding at night

• Attach front and rear lights to your bike. This will ensure your bike is visible from the front and behind.
• Don’t rely entirely on reflectors. While reflectors meet the minimum legal requirements for night cycling in many areas, they have limitations that make it unwise to use as your primary source of visibility. Reflectors can be obscured by fog and grit and are only effective if hit by headlights at a certain angle.
• Even if you have lights, keep reflectors on your bike for backup. Lights can burn out or fail, so it’s important to keep reflectors on your bike in case this happens.
• Wear reflective clothing. This not only improves your general visibility, but it ensures you’ll remain visible to drivers if you become separated from your bike while on the road. A wide range of reflective clothing is available in most cycling shops.

Although visibility is most important at night, reflectors and lights can still be useful during the day. You’re more likely to catch the eye of a driver if your bike has a light source.

Do you have any safety tips you’d like to share? Head to the MS Bike Facebook and twitter pages and let us know!

All information on bicycle lights and reflectors drawn from Wikibooks.

Bicycle Safety Tip – Making sure your helmet fits properly

 
When riding your bike, it’s always important to stay safe. A big part of bicycle safety is wearing a helmet - one that fits and is properly secured. Here are some steps to help ensure you’re wearing your helmet correctly.

•    Make sure your helmet is the right size for your head. Your bicycle helmet should sit snugly on your head. If it rocks or slides when you move, it’s too loose and should be tightened.

•    Always wear your helmet in the correct position. It should sit level on your head and low on your forehead, one or two finger-widths above your eyebrow.

•    Check that the helmet’s side straps are in the right position. Each side strap should form a V-shape under and just in front of each ear.

•    Tighten the chin strap until it is snug and secure. No more than two fingers should fit beneath your chin strap.

•    Whenever you’re buying a new helmet, make sure that it fits well, and check to see that it has the proper health and safety certifications for your region.

These tips will help ensure that your helmet protects you as you train for MS Bike. Happy cycling!

All helmet safety information drawn from www.nhtsa.gov.