Saturday, May 24, 2014

MAY 2014 IS NATIONAL BIKE MONTH

May 2014 is National Bike Month. Oklahoma cyclist joined communities nationwide in celebration of National Bike Month and National Bike Day. For Green Country's cyclist, National Bike Day was a week of activities stretching from May 12, 2014 to May 16, 2014. It's not to late for your bicycle shop, club or bicycle group to celebrate. Invite family, friends, neighbors and co-workers to take to the road on two wheels. BIXBY BICYCLES has your bicycles, accessories and bicycle route road maps. Enjoy the ride!


NATIONAL BIKE MONTH
May is National Bike Month, sponsored by the League of American Bicyclists and celebrated in communities from coast to coast.  Established in 1956, National Bike Month is a chance to showcase the many benefits of bicycling - and encourage more folks to give biking a try.  Whether you bike to work or school; ride to save money or time; pump those pedals to preserve your health or the environment; or simply to explore your community.  National Bike Month is an opportunity to celebrate the unique power of the bicycle and the many reasons we ride.

BIKE TO WORK DAY
Bike to Work Day was originated by the League of American Bicyclists in 1956 and is a part of Bike to Work Week, which is in turn part of National Bike Month. Leading up to Bike to Work Day, national, regional and local bicycle advocacy groups encourage people to try bicycle commuting as a healthy and safe alternative to driving by providing route information and tips for new bicycle commuters.  Further, the American Medical Association has endorsed Bike to Work Day as part of its push to encourage active transportation.  The event is supported by many organizations, from local bike shops and restaurants to municipalities and transit authorities.

TULSA, OKLAHOMA CITY AND SURROUNDING AREAS
The League of American Bicyclists has designated Bike to Work Day 2014 as Friday, May 16, 2014. Additionally, the National Center for Safe Routes for Schools is coordinating National Bike to School Day on Wednesday, May 7, 2014. Bike to Work Day in Oklahoma is part of a national campaign to promote bicycling as a healthy and efficient transportation alternative.  2014 Bike to Work Day events in the Oklahoma City metro area were coordinated by the Association of Central Oklahoma Governments, regional bicycle advocates and the cities of Edmond, Guthrie, Norman, Oklahoma City and Yukon. 

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Monday, May 19, 2014

THE BIKE SONG

This weeks blog offers something different. Bicycling is great exercise 
and lots of fun as seen in this really cool video. 
Starts off a little different, but hang in there, it will surprise you 
and inspire you to get on a bicycle. Enjoy!





Friday, May 9, 2014

Riding Your Bicycle In Traffic


Country roads are being turned into city streets and city streets are going from two lanes to four, five and six. Spring is here and summer is fast approaching. As more of us turn to bicycling for transportation,  fun, exercise, and family events knowing the rules of the road and maintaining safety is important. Race season is fast approaching and individual and group riders are training on these same city streets. Bike routes remain the safest place to ride, however they aren't always available. I found a great article on perfect for both the novice, seasoned and professional rider.

Riding Your Bike in Traffic
Sharing the road with cars, SUVs and trucks is a fact of cycling life. Legally, bicycles have all of the same rights and responsibilities that automobiles do, yet too often cyclists are viewed as the second-class citizens of the road.
Cyclists are expected to follow all of the sametraffic laws as motorists, yet must mingle with larger, faster vehicles (and the sometimes impatient people who steer them). Here are our street-smart guidelines for becoming a wiser, safer cyclist.
Basic Rules of the Road
Bike Safety Fundamentals
·         Wear a helmet on every ride.
·         Wear bright, highly visible clothing, preferably with reflective tape or patches.
·         Obey the rules of the road. Stop at stop signs and lights.
·         Ride with the flow of traffic, not against it.
·         Ride in control at all times. Proceed at a safe speed that permits you to react quickly to unexpected circumstances.
·         Yield to pedestrians and other vehicles.
·         Never ride in low-light or dark conditions without front and rear bike lights and reflectors.

Riding Technique
·         Keep a safe distance between yourself and other riders or vehicles. What qualifies as safe? Enough space to allow you to react to something unexpected. In general, aim for 1 bike length (or more) per each 5 miles per hour you're traveling. Keep at least 4 feet between you and a vehicle.
·         Don't hug the curb too closely. Maintain a comfortable distance from thepavement edge.
·         Ride in single file. This is required by law in most states. (Note: Some states allow cyclists to travel 2 abreast. Do this only on less-traveled roads that are free of traffic. Riding 3 abreast is usually illegal.)
·         Don't ride on sidewalks unless no other safe option exists. Motorists at intersections or when leaving or entering driveways often do not see swift-moving cyclists traveling on sidewalks.
·         Likewise, watch for cars coming out of alleys. They may not see you.
·         Don't pass other cyclists on the right.
·         When needed, make noise—use a horn, a bell, whistle or just yell.
·         In heavy, slow-moving traffic, it's often safer to ride in the middle of a traffic lane so that everyone can see you and cars won't try to squeeze around you.
·         On busy streets, don't swerve back and forth around parked cars or other obstacles. Maintain a straight course and watch out for opening car doors.
·         Be ready to brake. Keep your hands on or near the brake levers so you can stop quickly.
·         Pedal strongly when going through intersections.
·         If 5 or more cars are behind you, pull over and let them pass.
·         Be predictable.
Road Awareness
·         Stay alert to changes in your surroundings at all times.
·         Communicate your intentions to drivers and other cyclists as much as possible. Use hand signals whenever you turn or stop, but assume that those signals might not be understood by every driver. Watch our video on using hand signals.

·         Make friendly eye contact with drivers. This helps to ensure your intentions are understood by motorists.
·         Semi-trucks have a blind spot when they turn; avoid riding in the blind spot.
·         Watch out for things that can add to (or cause) problems between cyclists and automobiles, like bright sunlight, fatigue, darkness and sharp bends in the road.
·         Avoid actions that can cause accidents between bicycles, such as following too closely, poor communication or lapses in concentration.
·         Be especially cautious at intersections. Many cycling accidents occur here.
·         Ride with confidence when you're in traffic. Timid, wobbly riders make drivers nervous. Cyclists or groups of cyclists who ride in a respectful, self-assured manner are more likely to be granted extra room and respect in return.
Highway Riding
Cycling on high-speed roads requires extra caution. Avoid it if you can, but if you must, follow these rules.
·         Stay as far right as you can, using the paved shoulder whenever possible.
·         Check behind yourself frequently and listen for approaching cars. To make this easier, wear a helmet-mounted or eyeglass-mounted mirror.
·         Brace yourself for passing vehicles (especially large trucks or other wide vehicles) by gripping your handlebars firmly, lowering your body to lessen wind resistance and moving as far to the right as possible.
·         Keep in mind that the wind from passing vehicles tends to "pull" cyclists forward and toward the passing vehicle.
Reminder: Just because you're on a bike, it doesn't mean that you can't be cited for a traffic violation. Follow the rules of the road.  http://www.rei.com/learn/expert-advice/riding-traffic.html


Saturday, April 19, 2014

FAMILY BICYCLING



Across the country families are pulling out water bottles, airing up tires, strapping on helmets, checking gears and heading out on thoroughfares, side streets, dirt roads, and local bike trails. Bicycling continues to grow in popularity and comes in second only to swimming as an outdoor family activity. 


Turning off the television, limiting computer time and restricting cell phone use to emergency calls only families nationwide have found a fun, economical fitness activity appropriate for all ages.
 
In this era of “super sizing”, and the disbanding of physical fitness programs in elementary and secondary public schools, finding free healthy exercise programs can be challenging. Finding an activity with a limited or cost-effective investment the entire family can share in even harder. For many bicycling is the answer.

Family bicycling for fun, excursions or tours, offers a wide range of benefits. The immune system can be considerably strengthened by bicycling, and it fights against cells that cause tumors. It increases stamina, and strengthens joints and cartilages as it regulates movement and breathing. Rather than escaping stressful situations by taking a drive, jump on a bicycle. The mental health community reports moderate exercise like bicycling helps depression and anxiety.
  
Family bicycling brings a family together, however safety in group and/or family riding is important. Certified USA Cycling Coach Buster Brown of Bixby Bicycles offers group and/or family coaching sessions. Rules, regulations and guidelines for group riding are many and for your safety, the safety of your family, and the safety of other riders, knowing and understanding the rules is crucial. Even city established bike trails and bike runs have rules – at times not easily accessible. More than road rules, the coaching session includes maintenance and care of your equipment, proper fitness of seats and handlebars and guidance in selecting routes and bike trails appropriate for your family’s level of experience.

Join millions of others this summer in this fun, eco-friendly activity. Multifamily sports are growing as the gaps between generations’ narrows.  Bixby Bicycles and Accessories; locally owned and operated is more than just another bicycle shop. Offering all your bicycling accessories, group rides and individualized training and coaching programs, they have an ingrown love for all things bicycle.

Take down the old bike hanging in the garage, dig out the two-wheeler that’s seen better days, buy the shiny red bike or pink one with a basket and join a community of youth and families who have discovered bicycling.  Biking together as a family offers mental stimulation, moderate impact exercise, and an “enhanced sense of place”.


Bixby Bicycles in Bixby Oklahoma promotes family and community by carrying a wide range of kids, adults, cruisers, road, mountain and fixed gear bicycles. Contact us for more information. 

Monday, March 17, 2014

TRAINING PEAKS ON TRAINING



5 Steps to Being Race Ready
Monday, March 17, 2014 | By Dave Schell

The first race of the year can be a shock to the system or a great step towards a solid season. Start your 2014 season strong and you’ll have momentum to carry through the year. Using these five tips ...

Three Keys to Injury Free Running
Thursday, March 13, 2014 | By Carrie Barrett
The American Academy of Physical Medicine and Rehabilitation estimates that over 70% of runners will get injured during training. While there is no magic one-size-fits-all training formula, there are key el...

Getting the Most out of Using a Coach
Wednesday, March 12, 2014 | By Tucker Olander
With so many coaches available, different services offered and a host of online plans, understanding how to capitalize on your coach’s knowledge and experience is vital. Here are 4 simple solutions fo...

Predicting Performance
Tuesday, March 11, 2014 | By Hal Higdon
The half marathon has provided us with an effective predictor distance. I agree that it is difficult to motivate yourself doing a "time trial" half marathon vs. a real half marathon.

Improve Cycling Endurance Using Zone 3
Monday, March 10, 2014 | By Mike Schultz
For cyclists entering into their late base training phases, increasing muscular endurance and strength on the bike needs to become a greater focus. The greater your muscle endurance, the less fatigue you wi...

Tips for Setting Time Goals in Triathlon
Thursday, March 6, 2014 | By School of Tri
Time goals- we all have them, even if they are just in our head. Are you setting goals that are challenging but attainable or are you picking a time that sounds fast?

Using the "Power of 3" to Reach your Goals
Wednesday, March 5, 2014 | By Nicholas Stanko
When zeroing in on something that we want to achieve or improve on, the use of a trichotomy can have a very positive impact on the outcome.

Picking a Marathon
Tuesday, March 4, 2014 | By Hal Higdon
Quick! Pick a marathon you want to run without the mental agony of selection. Don’t think: You have two seconds to decide.

The 5 Keys to Training Injury Free This Spring
Monday, March 3, 2014 | By Lindsay Hyman
Spring is around the corner and many athletes will finally get back to riding and running outside. With that comes a bump in motivation, but it can also lead to injuries.

The #1 Rule of Endurance Training
Wednesday, February 26, 2014 | By Jim Vance
Amidst the intervals, data, devices, diets and all the other ways that athletes are trying to “gain an edge” in endurance training, it can be easy to forget the basics. The number one most impor...

Kids on the Run
Tuesday, February 25, 2014 | By Hal Higdon
Let me congratulate you and your fellow volunteers for your initiative in starting and continuing this program, dedicating yourselves to the physical fitness of our children.

Training Alternatives: Rowing Ergometer Training For Endurance Athletes
Monday, February 24, 2014 | By Jake Shuppe
Whether it’s because you’re traveling, your local gym is packed with people or you’re just looking for a break from riding a trainer or running on a treadmill, a rowing ergometer can be a ...

5 Ways to Simulate Open Water Swimming in the Pool
Friday, February 21, 2014 | By Tony Zamora
If you ask any new triathlete what they’re most afraid of at their first triathlon, 9 out of 10 times they are going to refer to the swim. It’s usually the sport that stops a lot of people from ...

5 Ways to Use Data to Recover from Injury
Wednesday, February 19, 2014 | By Nicole Drummer
Regardless of the severity of your injury, these five tips will help you use data to aid the recovery and rehabilitation process.

Is 6 Weeks Of Marathon Training Enough?
Tuesday, February 18, 2014 | By Hal Higdon
It is possible for an untrained runner to fake his way through a half marathon, but a full marathon? Ahem! Cough! Uhhh?

Friday, February 21, 2014

BICYCLE INSURANCE - THE CHOICE IS YOURS


As a cyclist, novice or experienced, whether your riding for fun or training for a race, insurance is a good idea, at some point if you ride regularly, you’re going to go down, and the driver of the vehicle isn’t always at fault.

Bikes are expensive and while cyclists may be covered through homeowner's or renter’s insurance for bike theft, it doesn’t always cover bike damage, and not every cyclist owns a home or has renter’s insurance. Breaking a collar bone, a leg, a hip, or getting a concussion can lead to long term medical care and outrageous hospital and doctor bills. The ride to the emergency room alone can cost in access of $200.00.

Determining how much insurance you need depends on how you use your bicycle; for transportation or competition you want more insurance, for recreation or fitness you might want less. Evaluate your cycling needs, the amount of risk you’re prepared to take and how much you can afford to pay.

Pricing on policies vary greatly. Some bicycle policies combine Medical Coverage and Vehicle Protection Coverage, while others are combined with your automobile policy. Some suggest you consider coverage similar to the protection drivers get: Liability, theft, damage, uninsured motorist and because you don’t want to leave that mangled $2000.00 bike on the side of the road - roadside assistance. Most don’t cover bike racks, but offer bike rack riders.

Yes, USA Cycling offers coverage, however they won’t cover the liability if you crash into someone’s car–remember the insurance commission determines who is at fault. You won’t be covered if you damage someone’s property and your auto policy won’t cover that liability. If you’re hit by a vehicle you can’t count on the driver’s insurance covering your medical expenses – not to mention the damage to your bicycle. Although most states require motorist to carry insurance, many don’t.

Is biker’s insurance a must? Ask yourself these questions: Is my bicycle worth insuring (most are)? Does my homeowners’ policy cover damage to my bicycle away from home? Will my auto insurance policy coverage damage to my bicycle regardless of who is at fault? Is my renter’s insurance providing enough coverage? Can I afford not to have bicycle insurance? Is there a limit on my homeowners’ or auto policy on how much they will cover? Do I ride often enough in an area where anything can happen? The answer to that last question is a resounding yes, regardless of where you live or where you ride.

There’s loss of earnings coverage, coverage for family members, public liability coverage, personal accident options, underinsurance coverage and the list goes on. Talk to a professional, review your policy with your insurance agent - identify specifically where in the policy your bicycle is covered and what that coverage consists of, and lastly protect yourself and your financial stability with a health insurance plan. Over 90% of all bankruptcies in the United States are due to hospital and medical bills.

You paid a lot for your bicycle, you love your family dearly, and you understand the importance of taking care of yourself. There are lots of companies to choose from. Get insured, you’ll be glad you did.

Tuesday, February 4, 2014

RIDING ON SNOW AND ICE


There’s no need to leave the bike at home because of a bit of snow. Riding in snow is actually easy and a lot of fun. You might want winter tires, the type with metal studs that will bite and give grip through hard packed ice and snow. Don’t forget to let the air out of those tires. Use low pressure; riding them soft you’ll get more grip. Wide tires with widely separated knobs work best on snow – studded tires improve traction on ice.

You’re going to be anxious about the conditions, especially if it’s your first time. Relax your hands and arms and keep your weight back. Steer with your hips rather than your hands. If the snow is crusty, shift more weight to the front so you can stay on the crust without breaking through, if it’s mushy shift to the back for more traction. Make small directional changes with your whole body on the bike, don’t break hard, do your braking early and in a straight line; use the back brake to check the amount of adhesion you have.

Riding through the snow is slower and harder than you think. Focus on the trail. If you’re wallowing in the snow, let more air out of your tires. On completely snow covered roads let your tire pressure all the way down. Shift into a gear that lets you keep a comfortable cadence and allow the front wheel of the bike to go where it wants. Swap clipless pedals for flat pedals, wear warm winter boots and pedal smoothly. If your feet get cold or you’re experiencing poor circulation, get off and run with the bike. A bike isn’t a car yet some winterizing is needed. If you didn’t do it in the fall, now is the time to repack bearings with low temperature grease.

Always wear a helmet, especially in snow and ice, and don’t be embarrassed to bring out that Fat Bike for winter riding. Fat bikes are essentially mountain bikes with low-pressure motorcycle size tires that allow riders to pedal over compacted snow. And speaking of snow, it’s always a good idea to check the weather before taking to the road.

The right equipment is important, so is proper attire. Your physical condition and riding style will determine your needs. Bicycling generates a lot of heat. Clothing should be well insulated and should keep you warm. Dress in layers under your breathable windproof clothing - thermax, capilene, and polypro are said to be some of the best. Try bike pogies for your hands. They let you ride barehanded when you don’t need gloves and let you wear gloves when you need heavy mittens. They also improve your control of the bike.

Being seen is a must. Generator lights don’t work well in wet or snowy conditions. Systems that power both lights from the same battery can leave you invisible to drivers. However rear flashers are very reliable and can run for a year on 2 AA batteries. Clear white reflectors return twice as much light as amber ones and more than three times as much as red ones.

Stay safe, stay warm and enjoy the magic.