PREVENTING CRAMPS WHEN CYCLING

Even the greatest, fittest, healthiest most experienced rider can get leg cramps. The medical and sport community will tell you there is no single solution to prevent leg cramps. We do know however dehydration is one of the major contributors. Staying hydrated is mandatory in any sport or exercise program. Cycling in Oklahoma’s steamy fall afternoons and evenings makes it even more important.

It is suggested cyclist keep a diary of where they were riding, the surface, time of day, and weather conditions when they cramp the most. Ask yourself these questions, do you cramp when riding a certain bike, when seat and pedals are positioned in a certain way – is it always the same muscle that cramps?  Many cyclist have discovered keeping a diary helps them identify specific muscles or muscle groups requiring additional stretching, enabling adjustments to training programs. Stretch training is one way in which to reduce cramping. Year round stretch training increases range of motion, builds and supports the core and increases muscle efficiency.  Biomechanically speaking, the “cycling muscles” are muscles that act at three main joints; the hip, the knee, and the ankle. These joints allow you to turn the cranks on your bike in a smooth and efficient manner. Weight training, resistance training and off-bike training such as hiking, walking, running, swimming or aerobics on a regular basis improves muscle function. Hiring a certified USA Cycling Coach to work with you provides the guidance and support needed for a successful training program. 

Knowing your threshold is important. More importantly is listening to your body. Pushing yourself beyond what your muscles and core can handle can lead to cramping and permanent muscle damage. Professional cyclist use a “cycling threshold test”. Whether you regularly work with a cycling coach or not, working with a certified coach for a “cycling threshold test” can make a world of difference. The more you know and understand about your body, the more successful a rider you will be.

In addition, maintaining stress levels, avoiding overtraining, resting after workouts, eating healthy, avoiding drugs and alcohol, applying self-discipline and self-motivation, proper bike fit and being open and honest with yourself, your coach and your fellow cyclist are additional ways in which to avoid cramping. For more information on cramping contact USA Certified Cycling Coach Buster Brown, at Bixby Bicycles.  

CHILD BIKE SAFETY - RIDING A BIKE TO SCHOOL

Bixby Bicycles inspects, repairs and performs routine maintenance on children's bicycles.  You will feel safer when your child leaves each morning if you know they are on the right equipment for their age and size, their equipment is safe and in good repair, their helmet is a good fit and they have clothing appropriate for bike riding. Oklahoma weather is constantly changing.

Today's bad weather clothing is light weight and can be easily stored in your child's backpack. In addition make sure your child's backpack is suited to be worn while riding his/her bicycle and in the Oklahoma heat we highly suggest an attachable water bottle. If your child is riding in a group or with another person, knowing the rules of Group Riding are important. Our Group Ride and Pace Line classes are free and we offer a Cycling 101 Class for new riders. In addition to helping with accessories your child might need, we can also review bike routes - a child attempting to climb hills or circle curves on the wrong bike can be dangerous. 

     Bixby Bicycles is more than a bicycles store. Our patrons are our neighbors - members of our community, the people we see and interact with each and every day. We are here to make you and your family's bicycling experience everything it should be. Riding a bike to school should be easy, safe and most of all fun. Read the reminders below then call us, or stop by the store - bring the bicycles – Bixby Bicycles is here for you! 

CHILD BIKE SAFETY - RIDING YOUR BIKE TO SCHOOL

If your child's school has not already started, it will be starting soon. If you live in Oklahoma there is a good chance your child is riding their bike to school. To help parents when they have "the talk", the National Highway Safety Traffic Administration / Parents Control blogged safety tips and reminders to make this talk easier. We've shared those here and added a few of our own. 

Riding Your Bike Too School

Source: PARENT CONTROL /NHTSA

Riding a bicycle to school can also be enjoyable for your child, but involves a little more skill than walking. Before your child begins riding to school, take time to practice riding skills in a safe place with no traffic, like an empty parking lot. 

Practice.

Children should work on important skills such as starting and stopping, riding in a straight line, looking over their shoulders, and signaling to vehicles. The better children are at riding, the less likely they are to crash.

Use The Right Gear.

Your child should only use a bicycle that is the right size, not one that is too big or too small. One of the smartest things your child can do to stay safe on a bicycle is wear a helmet. If your child falls or crashes, a helmet is the best protection against head and brain injury. A helmet is most effective when it fits properly; it should fit low on your child’s forehead, just two fingers above the eyebrow. Your child should be able to look up and see the helmet; otherwise it’s too far back. Your child should dress to be visible to motorists at all times of the day. Just like pedestrians, bicyclists are most easily seen when they wear bright-colored clothing. Riding at night can be dangerous. If your child has to ride at night, you or a responsible adult should ride along. Put a white light on the front of the bicycle and a red reflector on the back to make it easier for drivers to see your child’s bicycle at night.

Remember The ABCs.

Your children should always make sure their bicycles are ready to go. Before every ride, they should check the:  

• Air in their tires
• Brakes
• Chain.

Be Street Smart.

Remind your child that a bicycle is a vehicle, not a toy. Your child should ride with at least one hand on the handlebars at all time, and with only one rider per seat. Kids need to use their eyes and ears to stay alert, so they should never use headphones or cell phones while riding. Your child should ride on a sidewalk when one is available, or ride in the same direction of traffic if there is no sidewalk. Ride with young children who aren’t familiar with the rules of the road and remind them to be careful around driveways and parked cars. Just like with walking, the safest place for young bicyclists to cross the street is a corner or intersection. Your child should get off the bicycle, look left-right-left, and walk the bicycle across the street when no traffic is coming. 

National Center for Safe Routes to School

Before riding your bike

• Talk with your parents. Are you allowed to ride by yourself or with friends? What route will you ride to school?
•  Practice riding the route to school with your parents. Doing so will help you know where to stop, signal, and walk your bike.
•  Dress to be seen. Wear brightly colored clothes and reflective gear, such as a reflective vest, book bag tags, or pant leg straps. Remember, just because you can see a driver doesn’t mean the driver can see you.
•  Tie and tuck. Loose laces and pant legs can get caught up in your bike and cause you to crash. Tie shoelaces and tuck the hanging ends into your shoe, and tie wide pant legs with a reflective strap or tuck them into socks.
•  Check your bike for safety. Make sure the tires have enough air, the brakes and gears work, the chain isn’t loose, and the wheels and bolts are tight. You should also have reflective gear on your bicycle. Have your parents help you fix anything that’s not right.
• Put on your helmet. Make sure it’s properly adjusted, fitted, and buckled. See sidebar for instructions on checking helmet fit.  

While riding your bike

Look and listen for traffic. Also, look for things that could make you fall, like potholes and storm grates. Never use a cell phone or wear headphones.

• Watch for vehicles going in and out of driveways.
• Keep both hands on the handlebars, except when signaling. Carry books and other items in a backpack or bag designed to fit on a bicycle.
• Stop before crossing the street, entering a road, or turning. Look left, right, left, and behind you for traffic, including pedestrians, bicycles, and cars.

If you are allowed to ride in the street,

• Ride single file and in the same direction as cars.
• Ride to the right side of the road, but far enough from parked cars to avoid any car doors that suddenly open.
• Obey traffic laws. Follow all traffic signs, signals, and lane markings.
• Be predictable. Ride in a straight line, not in and out of cars. Use hand sign