Biking and Health

Bike riding is an excellent component of a healthy lifestyle. If you are already actively involved in sports, or considering starting an exercise program, biking can be a good choice toward a healthy heart. You can bike alone or with a group, you can go for a 20-minute bike ride or an all day adventure. Biking gets you outside to enjoy the people and the landscape of the Ottawa Valley. Biking is healthy for you and for the environment.

Some of the unique health benefits of cycling are:
· It supports your body weight so it is less stressful on joints
· It decreases risk of heart disease and high blood pressure
· It burns calories
· It can help in the maintenance of a healthy body weight
· It provides personal transportation that is non-polluting
· It provides a healthy way to get out and discover local trails and roads
· It is an activity for the whole family that can increase healthy life-styles.

Healthy eating goes hand in hand with a healthy lifestyle. Bike riding requires healthy eating choices to maintain energy levels. Maintaining the fitness and energy to get you through a bike ride requires that you consume well-balanced meals, both before and after a bike ride. During a bike ride it is important to eat before you get too hungry. 'Bonking' is a term bikers use for when you have run out of the required energy stores. The symptoms of bonking can be shaking, no energy, and lightheadedness.

To avoid these symptoms take time during your bike ride to have a snack or a light meal. The best cycling foods come in the form of 'simple' and 'complex' carbohydrates. Some foods that are easy to pack and a good source of energy are: fruits (bananas, dates, raisins, apples), nuts, sandwiches (try an avocado and cheese on whole wheat bread), cheese and crackers, granola bars, carrots and celery.

Water is the most important thing to take with you on a bike ride. Keeping hydrated helps you to stay fit, avoid exhaustion, increase physical performance and maintain a good attitude. You can often underestimate the amount of water that your body needs while biking. To ensure you do not become dehydrated be sure to drink before you become thirsty.

Water is the best fluid, although some bikers like the commercially available sports drinks. Bikes can be equipped with water bottle racks that make carrying water easy. For a long ride on a hot day take two bottles of water. You may want to freeze one of the bottles of water so that it stays cooler longer. Do not drink water out of streams, rivers and lakes. While the water looks clean, there is no way of knowing if the water is safe for drinking.

Safe biking techniques can help you to avoid injuries and get the most enjoyment out of bike riding. It is worth talking to other cyclists about some of the things they use to stay injury free and fit. For example, bikes that have many speeds allow the rider to gear their riding style to the terrain. Don't push a gear larger than feels comfortable - this is the fastest way to hurt your knees. Cyclists call this 'spinning' - this means keeping up a high number of revolutions per minute when pedaling. If you start to feel that your knees are straining, just drop down to a lower gear. Sometimes you may have to get off your bike and walk up a hill.

The best way to enjoy bike riding and to stay safe is to ride at the speed and skill level that suits your ability. You will notice quick improvement in your fitness level. You will ride farther and faster every time you go for a ride. Remember that it is just like riding a bike - and every bit as much fun at sixty as it is at six.

BIKING WITH SAFETY AND COMFORT

Helmets have become a basic part of the bike riders equipment. Helmets can prevent traumatic head injuries that are the leading cause of death in cyclists. Helmets come in all sizes and colours. Be sure that your helmet has an approval sticker from ANSI (American National Standards Institute), CSA (Canadian Standards Association) or the SNELL Memorial Foundation.

These organizations provide rigorous testing to a set of safety standards. It is also important that the helmet fit properly so it will not come off when you need it the most. Helmets cannot protect against all impacts, but offer a measure of safety.

Road safety is a concern when riding on roads shared with cars, farm vehicles and logging trucks. The road is a safe place for cyclists as long as the rules of the road are followed. Use stop signs and lights just as if you were driving a car. With a mountain bike it is possible to ride on the soft shoulder of roads where the traffic is heavier, or when a logging truck is coming your way. Encourage safe hiking practices every time you are out for a ride.

Bike clothing is a matter of taste. You do not have to dress top to bottom in bike clothes to get the benefits and enjoyment out of cycling. Some cycling apparel can make the ride more comfortable. Stiff soled footwear is the best choice for comfort and efficiency. Layering clothing is beneficial, especially in the spring and fall when temperatures can vary throughout the day.

Some of the tours in this guidebook involve uphill climbs and downhill rides. Wearing layered clothing allows you to remove a layer going up the hill, and to put it back on going down the hill. Other cycling clothes like gloves, lycra shorts with padding, and sunglasses can make the ride more comfortable. Many cyclists use a brightly coloured safety vest.

Odometer bike computers are available for bikes. These computers are useful for following the directions in most guidebooks and for calculating your personal cycling progress.

Packs for carrying gear, tools and lunch are useful. You can buy packs that mount right on your bike, or ones that you wear around your waist or on your back.

Seasons and weather conditions are important considerations when planning a bike ride. Summer can be very hot and humid, while spring and fall can be warm one day and cool the next. Check weather conditions before heading out on longer rides. The daylight hours during spring and fall are shorter so trips should be planned to leave plenty of time to complete a tour. Also, hunting is a major activity in Renfrew County; therefore hunting season is not the best time to be out in the bush. Most of the local riders stick to the roads during these periods, particularly the two weeks of deer hunting season. Check with Ministry of Natural Resources for dates.

Riding alone is a great alternative to planned group rides. Riding alone allows you to get out for a fitness or exploration ride on your own time, and at your own speed. If you go out on a ride alone make sure someone knows where you are going.

Bike lights and reflectors are necessary if you are going to be out on your bike after dark. There are many types of bike lights and reflectors available. Reflective tape on your helmet, clothing and pack can also make you more visible at night. Reflective vests are a good choice for night biking.

Tools should be carried just in case. Be prepared with: tire lever, spare tube and patch kit, air pump, wrenches, Allen keys, small flat-blade screw driver, and chain tool. At the very least cyclists should be familiar with how to fix a flat tire.

First aid supplies should be carried just in case. At the minimum carry sunscreen and band-aids. A St. John's Ambulance first aid course can be a good addition to the well-equipped bike rider.

TIPS FOR BIKING IN A RURAL AREA

Stores, restaurants and other facilities such as telephones can be infrequent on some of these bike tours. Be sure to plan for food, water and possible emergencies accordingly.

Myths abound in Renfrew County about the size of the blackflies and mosquitoes you will encounter on your travels, particularly from May to July. Generally, you can outrun these pests on your bike, but it is best to plan stops and picnics in open spaces. However, the much dreaded deer and horse flies are more difficult to leave behind. One local bike rider had clocked the required
speed for leaving them behind at 20 kilometres. Many riders prefer to carry insect repellent.

In the spring some of the roads described in this guidebook may be partially or totally underwater. You can either turn back or risk getting wet - the choice is yours! Speaking from experience, it is wise to take note of the 'Road Washed Out' signs posted by the townships.

The routes in this book are on public access roads and on trails on Crown Lands. Please respect private property.

BIKE ETIQUETTE
These tours offer opportunities for both the road rider and the serious mountain biker. Whatever your choice of bike riding - and many of you choose both - there are guidelines for responsible cycling. Renfrew County is a rural area which means you may happen upon animals, be chased by a dog, and take a tour in an isolated area.

Basic Guidelines for Responsible Biking
1. Always wear a helmet.
2. Obey the rules of the road.
3. Leave no trace of having been there. Carry all garbage with you.
4. Respect public and private property, including trail use signs, no trespassing signs, and close and secure all gates on routes.
5. Do not disturb wildlife or livestock.
6. Do not leave designated trails
7. Minimize potential trail damage by not using trail when you will leave tire ruts.
8. Be self-sufficient, and determine destination and travel speed on ability, equipment, the terrain, and weather conditions.
9. When you are riding on trails always yield right of way to hikers and horses.

This list is an indication of the responsibilities that anyone who chooses to take a bike ride needs to consider. While Renfrew County and the Ottawa Valley have not experienced conflicts between riders and hikers or drivers these are concerns that have occurred in other locations. Responsible bike riding will go a long way to ensuring that conflict does not occur.