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"Jump Start" yourself back to the road of health
and fitness
Ride a Bike!
Exercise Tips
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If you haven't been
active get a doctors okay before starting.
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Ride with a friend or
a group to help motivate you.
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Keep a training
diary. It's a great motivator to see how much you have actually
ridden/exercised.
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Stretch-before and/or
after riding. It quickens muscle recovery.
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Listen to your body,
remember your body needs to recover to get stronger. Alternate long
or difficult rides with a day off or an easy ride the following day.
Tips
for Riding in Traffic
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Follow the rules of
the road.
a. Stay to the right.
b. Be careful when riding next to someone or when passing another rider.
c. Ride predictably.
d. Be courteous to cars and other riders - a little kindness goes a long
way.
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Learn the proper hand
signals (all are done with the left hand/arm so motorists and other
riders can see them).
a. Left Hand Turn - arm straight out, pointed left.
b. Right Hand Turn - arm bent at the elbow with hand towards the sky.
c. Stop - arm straight down towards the ground with palm flat facing
backwards.
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Keep your eyes and
ears open for the unexpected (i.e., such as a car door opening).
Equipment (the basics)
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The Bike (of course!)
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Helmet.
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Padded Shorts.
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Padded Gloves.
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Water Bottles & cages
or a water carrier.
Equipment (things that are a plus especially on longer rides)
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Comfy Saddle.
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Spare tire tubes.
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Tire pump.
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Tire patch kit.
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Bag, to hold tubes,
patch kit, snacks, money, and ibuprofen.
Last
but not Least!
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whether you ride to
just enjoy the outdoors, or
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you ride because you
are training for the next century event, or
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you ride because you
want to see just how fast you can get to the top of the steepest
hill in the area,
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Remember ---
have fun!!!
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