Cycling
Cycling is a great way to get your kids active, a great way to reduce your carbon footprint, and a great way to get from point A to point B. You can start getting your little ones used to being on a bike from before they're even able to walk. Between bike trailers, cargo bikes, passenger seats, peddling and non-peddling tandems, safety wheels, tricycles and balance bikes, there's an infinite world of possibilities.
And that's before you even get into just Bikes which come in variations like road bikes, cross-country bikes, trail bikes, commuter bikes, folding bikes, electric bikes, touring bikes, beach cruisers, BMX bikes, recumbent bikes, and my all time favourite family activity on holidays: pedal cars.
And THEN we have all the extras: bells, baskets, tassels, saddlebags, lights, and those little things you attach to the wheels that turn them into an LED display that you can display pictures on. They're pretty cool.
Anyway, the point is that cycling is a pretty big topic, and if you're a regular cyclist then you probably have a pretty good idea about what you need to be aware of. Have a look at my list and see if there's anything I've missed.
Before You Ride
Make Sure The Bike Fits Properly
Make sure the frame size, saddle height, and handlebar position are correct for your child's body and their riding style. A poorly fitted bike can lead to discomfort, muscle strain, or increase the chances of falling off.
Do A Quick Safety Check Every Time You Cycle
Teach your child that every time they ride they should check their breaks, their tyres, their bike chain, and their lights and reflectors. It doesn't need to take more than a minute, but it's a good practice to establish early.
Warm Up Your Body
ESPECIALLY if you're out cycling on roads, make sure you don't set off with cold and stiff, as it's easy to pull a muscle if you suddenly go full power when ten minutes ago you were sat on the sofa. A few dynamic stretches, jumping on the spot for a minute, and a couple of bodyweight squats to loosen up your hips, knees, and ankles is all you need.
Wear The Right Gear
Helmets. Always. No exceptions. They make a difference. They should be well fitted (snug but not uncomfortably tight). Always. No exceptions - which means not just your kids, you too.
But don't forget the other things too. Visibility or reflective jackets are an absolute necessity on the roads, but don't forget things like gloves, padded shorts, and windproof/waterproof outerwear. If it's sunny, don't forget sun cream too!
On The Bike
Keep A Relaxed Grip
Stiff arms and locked elbows mean that all the shock of the bike clatters through elbows and shoulders, and can lead to discomfort or even injury. If you grip the handlebars too tightly for too long, you can end up feeling like you're stuck in that position, and leaning too hard on the handlebars can hurt your wrists.
Make sure your child is comfortable, confident, and relaxed when they're cycling.
Maintain Good Posture
It should be easy to keep a good posture on a well fitted bike - your child should be sitting upright enough that they're not leaning fully on the handlebars, and they should keep their head up and their eyes forward.
A good way to encourage this is to teach them how to ride one handed. If they're leaning too hard on the handlebars, they won't be able to lift one hand up to signal, or they'll swerve.
Don't Be Distracted
Don't start out your journey with distractions. Don't let your kids ride with headphones in or on, and though it's tempting to have your phone mounted on the handlebars to use the satnav, avoid it as much as you can, as the temptation to answer a text that pops up gets the best of us all sometimes.
Use Your Gears
Teach your children how to use gears effectively. Being in the wrong gear in a situation can be dangerous and lead to losing control of the bike, excess fatigue, and muscle strain.
On The Road
Be Aware
If you're leading the pack when out cycling, make sure that you keep an eye out for potholes, gravel, wet leaves, ice patches, and especially people opening car doors without checking what's going on around them.
If you can, point out any dangers or hazards to children you're cycling with so they learn the things they should be looking out for.
Be aware also that sometimes cycle paths are not well signposted, which can mean that either you don't realise they're there, or vehicles might not realise they're not for parking in. People can and do make unexpected decisions all the time on the roads, so keep your wits about you and make sure you know what's going on around you.
Be Visible
It's not just your visibility gear that will keep you safe. Your road positioning and your signalling will help to make sure that drivers and pedestrians around you know what you're doing. Don't forget that it's not just cars you need to watch out for. A bell is your best friend when communicating with pedestrians and other cyclists.
Be Mindful
When you're riding, keep in mind that even with your best efforts, other road users might just not see you. They might not be paying attention, or they might be concerned about something else on the road that you haven't spotted. If you're cycling down residential streets, people might emerge from driveways with no warning, and when you're going past any kind of junction it's very common for drivers to be focused on making a gap and not realise you're there.
Make sure your children know that it isn't enough to be 'right', you have to be safe.
Be Predictable
The best way to stay safe on the roads is to be predictable. Most drivers don't WANT to knock you down, so help them to navigate around you safely by not make un-signalled turns, swerving unexpectedly, or (and I can't believe I have to say this) deliberately trying to catch them out.
If you have the opportunity to discuss point out a cyclist to your child when you're driving in a car with them, tell them the things that you look out for as a driver. Children on bikes have to navigate traffic like any adult does, but they don't have the benefit of having had driving lessons and passing tests. Take every opportunity to explain what's expected and not expected on the road that you can.
After You Ride
Stretch Properly
If you've done a tough ride and you're going to want to stretch a bit so that you don't feel sore the next day. Teach your children the benefits of stretching while they're still young and flexible, and they'll keep that mobility into adulthood. Trust me, there's no scenario where being able to touch your toes is a bad thing.
Rehydrate And Refuel
This is good to do after any exercise in general. A small snack and plenty of water after a nice bike ride in the sunshine is just what the doctor ordered. Literally!
Clean And Maintain Your Bike
Establishing the habit early of cleaning any dirt or debris off your child's bike as soon as they're done using it will extend the life of the bike in general, but will also make the pre-ride checks that you're doing much easier and more straightforward.
Resources
- Here's some stuff
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