Crashing Tips

Thanks for sending this video along Alicia.  Here are some great tips on group riding, avoiding crashes, and in case of emergency-- how to crash "gracefully".

Mountain Biking Links

1. Leave No Trace
2. Trail Etiquette Video
3.  Rules of the Trail

Notes: Please take a look at the above links for general rules when your out on the trail.

Afterschool Commute

For the last few weeks there have been a number of participants coming in to report that they have been told by a crossing guard that they should be riding their bicycles on the sidewalk rather than on the right side of the road. 

To help clarify things I have linked the MDOT Bicycling Laws below as well as the City of Biddeford ordinance regarding bicycles on the sidewalk.


http://www.maine.gov/mdot/bikeped/safety/laws.shtml
http://www.ecode360.com/15150064#15150064

Thoughts?

Bike-Car Accident Prevention

According to the League of American Cyclists wearing a helmet is not our first line of defense for safe cycling, education is! The National Highway Traffic Safety Administration reports that 718 bicyclists were killed and 51,000 were injured in crashes with motor vehicle in 2009, but car-bike collisions account for only 17% of all bike crashes.

So let’s look at the other crash statistics to help you learn how to control your bike and not be an accident statistic:  50% involve falls, 17% are bike-bike, 8% bike-dog, and 8% other.  In this article we will look at the car-bike data with future articles educating us about safety and skill building to prevent the other types of crashes like dealing with dogs and avoiding falls.

The car-bike crashes where cyclists are to blame include riding on the wrong side of the road so remember to always cycle in the same direction that cars drive – the right side. Cyclist making left turns from the right side of a road causes crashes.  Position your bike just right of the center line with your left turn hand signal.  Other cyclists’ mistakes are failing to yield from a driveway, riding on the sidewalk, running a stop sign or signal, and swerving in front of a car.

Okay, car drivers also need some education about sharing the road with bicyclists.  The most common errors are motorists turning either left or right in front of a cyclist followed by running a stop sign or signal.  Motorists are known to inadvertently open car doors into the path of cyclists. Bike riders can ride defensively by cycling five feet left of parked cars. This position allows you to avoid car doors, avoid the swerve reflex, and more space so cars are less likely to pass the cyclist and the parked cars.

Other common accident causes are motorists not seeing bicyclist and errors in overtaking cyclists.  Cyclist should wear bright clothing avoiding dark clothing that make you difficult to see in low light conditions and blending into the Maine foliage. Front and rear bike lights are needed at night for both safety and legal reasons.  Cycling in a more leftward lane position aids in visibility, because it puts the cyclist more where other drivers are already looking for traffic.

For more information, read about the “Rules of the Road” by visiting bikeleague.org/roadrules.  Cyclists remember to follow the laws, ride predictably, be conspicuous, think ahead, and keep your cool.

Oldies but Goodies!

Looking through some older files and found a few documents that might spark some interest around the shop!

http://www.slideshare.net/cbcad2010/trailer-fabrication
http://www.slideshare.net/cbcad2010/tire-drop
http://www.slideshare.net/cbcad2010/blender-fabrication
http://www.slideshare.net/cbcad2010/bicycling-vocabulary-for-kids

All documents are also located in our links tabs!

Enjoy and feel free to send along ideas that you have!

Blog in Review

Hi all,
Just wanted to remind you of a few older posts made to the blog over the last two years. That's right, I believe we are nearing the blogs two year anniversary! Thanks Dillon!

Anyway please feel free to revisit some of these older posts:

Riding in that?
Colder Weather Riding
Common Misses
Crash Stats
Ways we learn
Rules of the Road

Most of the links in these posts should be up to date, but if not, here is a very important link to the BCM rules of the road page... BCM

Dehydration Signs and Symptoms

As we head into the shouldering summer seasons we wanted to remind everyone that although it may be getting cooler outside, the importance of drinking water and keeping yourself hydrated is still extremely high. Here are a few signs and symptoms to look out for in yourself and the people around you when your riding:

Mild to moderate dehydration will likely cause:

• Dry, sticky mouth
• Sleepiness or tiredness — children are likely to be less active than usual
• Thirst
• Decreased urine output — no wet diapers for three hours for infants and eight hours or more without urination for older children and teens
• Few or no tears when crying
• Dry skin
• Headache
• Constipation
• Dizziness or lightheadedness

Severe dehydration may result in:

• Extreme thirst
• Extreme fussiness or sleepiness in infants and children; irritability and confusion in adults
• Very dry mouth, skin and mucous membranes
• Lack of sweating
• Little or no urination — any urine that is produced will be dark yellow or amber
• Sunken eyes
• Shriveled and dry skin that lacks elasticity and doesn't "bounce back" when pinched into a fold
• In infants, sunken fontanels — the soft spots on the top of a baby's head
• Low blood pressure
• Rapid heartbeat
• Rapid breathing
• No tears when crying
• Fever
• In the most serious cases, delirium or unconsciousness

(http://www.mayoclinic.com/health/dehydration/DS00561/DSECTION=symptoms)

The easiest way to treat dehydration is to never let yourself get to that point. Be sure to drink plenty of water throughout the day--if your urine is clear chances are your keeping yourself hydrated.


Here are a few other websites where you can read up on more about the causes and treatment for dehydration.

http://www.medicinenet.com/dehydration/article.htm
http://www.symptomsofdehydration.com/
http://dehydration.net/2011/preventing-dehydration-in-young-athletes/ <----good information about young athletes

New Bike Safety Material from the CBC

Bike Safety Comic Strip

View more presentations from Community Bicycle Center

Summer Rides Lesson Session

Lesson #1: Riding in the Rain
Thankfully the CBC has been lucky enough in avoiding rain this riding season, but there was one occasion where we were luck was not on our side. Things to remember when riding in the rain:
1. Its still important to stay hydrated!!!
2. The white lines designating the bike lanes can be extremely slippery when wet.
3. Visibility can be reduced- a pair of bright sunglasses or even clear sunglasses will assist in keeping dirt and rain out of your eyes.
4. Braking time is increased so be sure to leave a little extra distance between you and the person in front of you.
5. Your bike (unless made of wood) is a conductor of electricity!!! If you see lightning pull off and find shelter. Always have a plan if there is a chance for rain.

Lesson #2: Shoelaces Tucked
Certainly a tough one to learn if you learn the hard way. Always be sure to tuck your shoe laces in! Do not just tuck them to the side as they will easily fall out and raise the risk of being thrown into the chainring. For a little extra precaution, tape your laces with a little athletic tape/duct tape/electrical tape. If unfortunately this does happen, stop pedaling and pull over to the side of the road to untangle your laces.

Lesson #3: Soft Sand=Slingshot
Keep your eye out for soft sand as this stuff acts as a catapult. Never try to turn out of or into a section of soft sand when riding as your wheels will come to a screeching halt and launch you into next week!

The most important thing to remember, and we cannot stress this enough, is when you are riding always take care of yourself first! If your are taking care of yourself, you are doing that much better at taking care of the group.

Risk Management Policy Manual

Emergency action plan updated 2011

View more documents from Community Bicycle Center.

Cycling Laws of California

http://www.bikelink.com/law_safety.htm

Some of this stuff I would have never ever thought of...

Mentoring Best Practices Presentation

Mentoring best practices pp

View more presentations from cbcad2010.

Your riding in that???

Cold Weather Ride Leader Briefing

Five of our regular CBC kids arrived thinking they were ready for a Saturday road ride on sunny fall morning with the temperature at 34 degrees and windy. The safety issues that they presented: no socks, blue jeans, summer shorts, no gloves, no eyewear. As ride leaders we realized we needed to educate the kids about the conditions for hypothermia, clothing selection, and cold weather cycling safety. Most importantly we tell kids that taking care of themselves, takes care of the group.

How Body Heat is Lost: adapted from www.survivaltopics.com

1. Conduction - the movement of heat from a warmer object to a cooler one when they are in direct contact with one another. The rate of heat transfer between two objects of different temperatures depends upon several factors including: the temperature difference between the two objects, the total surface area where the two objects are in contact, and the efficiency of the insulation that is between the objects. Place insulation between you and the object you are touching.

2. Convection - two objects in contact that are moving relative to one another. For example, when your warm face is exposed to a blast of cold air the speed of that air matters. If the cold air is moving slowly it may not cool your face very much at all. However, if the air is traveling 60 miles per hour you may actually receive a frostbite wound in a matter of seconds. Wear a windproof outer shell.

3. Radiation - transfer of electromagnetic energy between two objects. For example exposed human skin acts as a radiator. The more total area of exposed skin, the more energy is radiated to the environment, assuming that the body is warmer than its surroundings. To minimize the amount of radiative heat you lose to your environment make sure all exposed areas of your skin are covered including the head, face, neck, and hands. Cover all exposed areas of your skin.

4. Evaporation - When water evaporates its change in state from liquid to a gas takes up a great deal of energy and lowers the temperature of the surface on which it occurs. In cold environments, evaporation can be a killer as it consumes a large amount of energy and warmth from your body and transfers it to the outside world. In addition, when the clothing you need to stay warm becomes wet it looses much of its insulative value and exposes you to the risk of hypothermia. Sty dry and avoid deep heavy breathing.

Safe Clothing adapted from Biking 101 by Toronto4Kids

Remember the saying to wear clothing that is BRIGHT, LIGHT, AND TIGHT.

Wear bright colored clothes that will help kids be visible (no dark clothes at dusk, at night, and during the low contrast light times of the year). Reflective outer shell clothing is the best and even better if it keeps the wind from penetrating. Lightweight clothes will avoid becoming overheated and dress in layers during the cold weather seasons. Make sure pant legs are not too loose-fitting [especially wind pants] or flared as they can get caught in the chain while riding. Wear shoes that grip the bike's pedals (avoid shoes with heels, or flip-flops that can all create problems while riding). Kids should never ride barefoot!

Wear full finger gloves and remember to test that you can adequately engage your brake levers and adjust your gears with gloves before you head into traffic or down hills. Consider wearing eyewear since the cold wind blowing into your eyes can cause tearing and in turn impair your vision. Gray tinted sunglasses will also help while riding into the east into the morning sunrise or the west into the setting sun.

Consider the common saying that "cotton kills." The reason why has to do with moisture management in cold and cool conditions. In fact, there is absolutely nothing wrong with wearing cotton when you can stay dry and warm. The problem results from the challenge of staying dry and warm when cycling in cold weather. Problems with cotton occur when the cotton gets wet. Cotton does not wick moisture and can become abrasive when wet. Because cotton holds so much moisture, it can hold that moisture against your body and sap body heat from you. Wear wool or synthetic fabrics. Adapted from www.fiends.backcountry.net

Wear a cycling cap or balaclava under your cycling helmet. Remember to make sure your helmet sill fits properly. Review the helmet fitting guidelines - eyes, earns, mouth. Some kids place their hoodie hoods under their helmets which impedes there peripheral vision and forces their bike helmet to sit too high on their heads.

Hydration

Remember to stay hydrated which cyclists often forget during the cold seasons. Use an insulated water bottle or remember to blow the water in a hydration tube back into the bag so water doesn't freeze in the nipple or tube.

Stretch

It takes time for the body to be warmed up so on colder days set aside extra time for a dynamic stretch to get the blood pumping. Although it may seem like a waste of time, you will notice the effects the following day. It could be as simple as a walking lunge, butt kickers, knees to chest, or elbow to opposite knee. All of which will stretch the major muscle groups used while cycling, get your heart rate up, and pump blood to key areas of your body.

Colder Weather, Freezing Water

As we change seasons and shift to cooler fall weather, here are a few things to keep in mind:

1. It may not be cold at the start of a ride, but remember, when you are on your bike you are traveling a lot faster and you must factor in wind. Be sure to layer up, you can always take layers off.

2. It is getting darker sooner. Be sure to plan your ride around sunset. You, as well as the road you are riding on, is less visible in the dark. Follow this link to view sunrise and sunset times for the month of September (http://www.sunrisesunset.com/calendar.asp).

3. Keep an eye on your tire pressure. As the temperature cools down, you may lose a bit of pressure in your tires. It does not necessarily mean you have a flat or a slow leak—remember heat causes air to expand and the opposite occurs in cooler weather.

4. Give your bike a once over. Check the bikes rotational systems. Although we did not have much rain this year, there is still a chance that you have some water mixing around in there.

5. Continue to stay hydrated! You may not feel or look dehydrated, but do not leave anything up to chance. Remember; eat before your hungry, sleep before your tired, and DRINK BEFORE YOUR THIRSTY.

6. And last, but certainly not least, continue to have fun! Enjoy the different, colors, smells, and changes of fall! Follow this link to view the CBC's fall schedule (http://communitybike.net/Schedule%20Fall%202010.pdf). Hope to see or hear from you all soon!

On a more serious note, we have noticed a few participants and adults replacing their plastic water bottles with the solid aluminum water bottles. The problem with this is that water bottle cages are not designed to hold these longer more narrow water bottles. If the water bottle were to fall out it could cause serious injury. Unfortunately, a friend and supporter of the CBC has been dealing with a lower back injury for two years because of this.

If you must carry an aluminum water bottle, carry it in your back pack or in your ride bag as this is a much safer place for it. Or stick to the old fashioned plastic water bottle and if your worried about it not being as cool, come over to the CBC and decorate it yourself. An uncool water bottle is a lot cooler than not riding!

Some odds and ends...

The CBC is back from the Trek Across Maine and we all had an amazing time -- check out out Facebook page for some awesome pictures! You can find it here: http://www.facebook.com/CommunityBicycleCenter .

We've noticed lately that some of our participants are having trouble using Shimano Rapidfire shifters (such as on some of our mountain bike and most of our tandems). Check out this useful link for a refresher: http://thebicyclechain.com/articles/how-to-shift-shimano-rapidfire-plus-pg297.htm

Hope you all have a great holiday weekend!

Risk Management Notes -- Group Rides

This summer, CBC staff and volunteers will be leading more bike rides and extending our programming hours. There is always an element of risk to anything we do, especially when we're working with tools or out for a ride, so it's important for our policies to be carefully considered. During a staff meeting a couple weeks ago, we discussed how to better manage risk on our bike rides and in the shop. Here are our notes (Thanks to Bronwyn for typing them up!)

People: Ideally, we should have two or more adults on group rides (the ideal ratio is 5:1 kids: staff). This is important in the event of a medical emergency – at least one person to manage the emergency, one person to manage the other riders, and one person to manage the scene. Also, it’s important to have a ride leader and a ride sweep and one roaming rider. Take into account the complexion of the group and make conscious decisions about the number chaperons cycling. Consider the skills, conditioning, ages of the kids and the weather.

Be assertive and be OK with saying “No” if there are simply not enough chaperons to have a safe ride. It’s also OK to give a reason later.

Equipment: Mechanically unsound and un-checked bikes are not allowed on group rides. All bikes must pass an ABC Quick Check. Use bikes appropriate for the ride. For example no BMX bikes on a long road ride. No BMX bikes on a mountain bike ride. Preferably all road bikes and/or tandems on road rides. Properly fitted helmets are also required. Pay special attention to emergency forms and health-related prescriptions. Discourage jeans and shoes with loose shoe laces.

Protocols: We must have the emergency contact information for every participant - kids, staff, parents and volunteers. Make two copies of the emergency contact information: one for the ride leader to carry on the ride and one for your emergency contact person at the shop. Inform your emergency contact of your route and program their number into your cell phone.
Be aware of any medical issues (asthma, epilepsy, diabetes…). Document any medical issues on the emergency list and alert volunteers before the ride. Also, remind volunteers of confidentiality. Participants must have any inhalers, medications or other health related prescriptions noted on their medical sheet with them on the ride. If we know about a medical condition (aka if it is listed on their medical information form), we are liable.

Swimming: It’s OK to say “no” to swimming if you’re uncomfortable with the situation. We’re not lifeguard certified. Prefer to use swimming venue that have lifeguard or our public swimming locations.

Environment: Pay attention to weather, road conditions, and traffic. Stick to safe routes and adjust according to group complexity. Insure that the riders have the proper clothing for the weather conditions. Find shelter if the weather conditions worsen and riding becomes too unsafe– call contact back at the shop and let him/her know.

Background Checks for people 18+: If a parent/guardian is working with a child, we do not have to do a background check because a) we have all their information and b) they are primarily working with their own child. If there is someone 18 + working with frequently working with a friend, ask if he/she considers him/herself a volunteer and/or would like to volunteer here in the future. If the answer is “no,” that could be a red flag for follow-up.

Bike-to-School: If a child show up in a bike is not physically sound, he/she is not OK to ride with us. Call the parents and let them know.

Bike Repair Common Misses (Part Two of Two)

Here are some more common misses -- watch out for these when you're fixing up your bike...

What's wrong with this picture?

Front/Rear Brakes

1. Spring tension not balanced (one pad rubbing on rim)
2. Pads not centered on rim (hanging off or rubbing on tire)
3. Brake pads not toed-in (to prevent squaky brakes)
4. Brake pads down or dried out
5. Missing parts (especially where they come in contact with the frame)
6. Missing cable cap
7. Used derailleur housing, not brake housing (derailleur housing is more rigid)
   

Chain

1. Dirty
2. Dried out/corroded/not lubricated
3. Too much lubrication (picks up dirt)
4. Tight links (watch for a 'hop')
   

Front/Rear Derailleur

1. Limit screw not set properly (not reaching gears on extremes, or overshifting and dropping the chain)
2. Frayed/corroded cable
3. Sharp bends in cable housing (makes it hard to shift)
4. Cable cap missing
5. Used brake housing rather than derailleur housing (will often cause indexed gear systems to not work properly)
6. No metal ends on the cable housing
7. Barrel adjuster all the way out/not present

Handlebars, Stem, Grips, and Levers

1. Bar end plugs missing
2. Stem loose
3. Stem higher than maximum height mark
4. Levers not secured
5. Levers not positioned properly (especially for hand size -- for younger riders, often the levers need to be brought within easier reach)

Seat and Seat Post

1. Seat post rusty/ungreased (ever encountered a stuck seatpost?)
2. Seat post higher than safety marks

Reflectors

1. Wheel reflectors not positioned close to rim/loose
   
2. Front and rear reflectors broken/not angled properly

What other issues have you encountered when fixing up a bike?

Bike Repair Common Misses (Part One of Two)

We see a lot of bikes come through the CBC, and after a while you start to recognize some common problems. Here's the first part of a list that we have compiled of these common issues that can make a bicycle unsafe to ride:

Sadly, this bike might be beyond hope.

Frame and Fork

1. Bent derailleur hanger drop-out
2. Collision damage (see above), bent frames
3. Excessive surface/interior rust
   

Bottom Bracket, Cranks, and Pedals

1. Bearing play
2. Loose of missing lockrings
3. Crankarms not securely fastened
4. Bent chainrings
5. Pedals not securely fastened

Front/Rear Hub

1. Locknut missing
2. Locknut not tightened against cone
3. Hub not centered with axle
   
4. Bearing play
   

Freewheel or Cassette

1. Worn (sharp) teeth
2. Dryness, corrosion
   

Headset

1. Lockring not securely fastened
2. Bearing play

Front/Rear Rim and Tire

1. Valve stem not straight
2. Tire underinflated
3. Tire bean not seated in rim
4. Wheel not centered
5. Quick release levers closed backwards
6. Safety catch washers missing
7. No valve cap
8. Bald (from skidding)/cracked or dry-rotted tires
   

Next Post....
Front Brakes
Rear Brakes
Chain
Front Derailleur and Cable
Rear Derailleur and Cable
Handlebars, Stem, Grips, and Levers
Seat and Seat Post
Reflectors

What other common problems have you noticed on bicycles you are fixing?

Spring Riding Links

Here are some links to get you ready for the Spring riding season:

Information about tandems -- terminology, riding tips (from Sheldon Brown)
http://www.sheldonbrown.com/tandem.html
-The CBC has 5 tandems for use on rides

How to treat road rash (from Bicycling.com)
http://www.bicycling.com/article/0,6610,s-4-22-19638-1,00.html
-Treating road rash with Preparation H wipes? Genius!

Safety, crash prevention, and code of conduct form (from the ALA-ME's Trek Across Maine, and we also use it)
http://www.lungusa.org/associations/charters/new-england/assets/pdfs/maine-trek/resources/2009-safety-and-conduct.pdf
-The CBC uses this sheet as part of the Bike to School program's permission form

What are some other links with good information about bike riding and safety?

How to fix a flat

At this week's Bike Monkeys class we talked about one of the most important skills for a bike mechanic to know -- how to fix a flat tire. A flat tire is a relatively common problem that can be a real bummer out on the road or trail, but with some simple know-how you'll be back on the road in no time. Park Tool has a great step-by-step guide that shows the best technique -- check it out here: http://www.parktool.com/repair/readhowto.asp?id=100

Bummer! Hope you know how to fix that...

Some tips to keep in mind to help prevent flat tires:
-Check and maintain your tire pressure
-Make sure the valve stem is always straight -- if it's angled, you're risking a hole that can't be patched
-Always use a rim strip between the tube and the rim
-Be on the lookout for obstructions (a big bump can sometimes be enough to cause a flat!)

What other tips can help prevent flat tires?