The Bike Safety Short List & Cycling Navigation

You can find pages and pages of tips on how to safely ride your bike. We decided to compile a Bike Safety Short List for quick viewing! We'll start by saying, know where you are going! Check out our online bike route planning tool, or download our free bike map app for iTunes and Android!

Follow the Rules of the Road:

• Bike on the road in the same direction as traffic.
• Stop at red lights, stop signs, and obey traffic signs (one-way, yield, etc)
• If there's a dedicated bike lane, use it!
• Look up your state's laws, in some states children under 18 MUST legally wear a helmet.

Safety Gear:

• Wear a helmet (even if you are over 18!!). It can help protect that brain of yours!
• Make sure your bike has a bell/horn
• Riding at night (or dawn/dusk)? Be sure you have a headlight or tail light.
• Make sure your brakes are in working condition (front and back)
• Reflectors should be on both the front and back of bicycle, so you can be noticed from all directions!

Riding Habits:

• Ride in a straight line
• Ride on the right side of the lane. If you are riding with others, stay in a single-file line.
• When making a left turn, move towards the left of the lane
• Be aware of blind spots for drivers, and stay out of them! (especially at traffic lights)
• Signal well. Use the proper hand signals (click here for a refresher). Make eye contact with drivers before making turns.
• Travel with a toolkit. Be prepared for that surprise flat tire!

Bike Safety Tips for Kids and Adults - The helmet!

2013 Bike Month has arrived - Happy Bike Month to you!

It's a beautiful warm spring day. The sun is shining, the sky is blue, the temperature is just right...what better than a family bike ride! You've gotten the bikes out of the shed, filled the water bottles, and mapped out your route (using the Bikepath Country App of course). But, before you take that ride, let's talk a little bit about bike safety!

There are multiple levels of bike safety, like developing the proper riding skills and bike maintenance!

Today we'll take some time to focus on one of the simple, yet incredibly important aspects of bike safety, the helmet!

When you get in a car, the first thing you do is put on your seat belt. Think of your helmet as the seat belt of your bike!

Make sure your helmet fits properly:
- Your helmet should not be too tight, or too loose, but sit comfortably on your head.
- Stay away from wearing a hat under your helmet as this can mess with the fit.
- Make sure your helmet is snug, and that it doesn't bounce around while you ride.

Helmet Positioning:
- The helmet should sit level on your head
- The helmet should cover your forehead and sit just above your eyebrows.
- Make sure the buckle is fastened under your chin (we don't want a flyway helmet!!)

Helmet Replacement:
You should consider replacing your helmet if -
- It hits the ground, or becomes dented or chipped;
- If the foam begins to harden, tear, or crumble;
- or if the fit is no longer correct (maybe your head grew?)

Stay tuned for more safety tips, and bike route ideas from Bikepath Country as Bike Month continues! Happy, Safe Riding to you!

Cycling Tips for Urban Riders

Cycling in urban areas can be incredibly intimidating to a new rider. But, with some basic bike safety riding tips maybe it doesn't have to be!

Where to ride?
Not all cities ban riding on the sidewalk, but sidewalks are for pedestrians. Instead you should ride on the right side of the road, with traffic. (Never ride on the left side - against traffic).

What to do at an Intersection?
First ask yourself where you are headed. If you are making a right turn, be sure to position yourself on the right side of the lane and near the curb. If you are planning on turning left, position yourself near the center line.

How do you use Hand Signals?
Make hand signals well in advance!! Turning on a bike is quite similar to turning in your car. First look over your shoulder, then signal, then give one last check, and turn!
For a left turn: Extend your left arm straight out to your left.
For a right turn: You can either use your left arm bent at the elbow with your fingers pointed to the sky; OR, you can extend your right arm straight out to your right.
Stopping: Bend your left arm at the elbow and point your fingers toward the ground.


Shifting Gears 101
Simply put, low gears are for slow speeds, and high gears are for high speeds. Be sure to shift into a lower gear before stopping to ensure for a smooth start up once you start riding again!

Think Ahead!
Just like driving a car, it's smart and safe riding to anticipate behavior and movements of the others sharing the road. Keep your eyes open, and stay aware!

Know Where You're Going!
Plan your route! Get the best cycling directions to get you safely from point a to point b! Use our handy map your ride web app before you leave for your ride! And, take the directions on the road with the Bikepath Country Mobile App (available for Android and iPhone)!

All in all, ride defensively! Remain alert and prepared for the unpredictable! 

Bicycling Your Way into Shape: Fun Fitness Tips!

Did you make a New Year's Resolution to get in shape? Did you already give up on that resolution? Did you say yes to both of those questions? Ok, now all three?....

Maybe you just needed spring! Getting in shape is always easier when it isn't a chore! Packing the gym bag, stopping off after work, just doesn't always fit in your routine. But, now the sun is out longer, the temperature is getting warmer. How bout jumping back on that get in shape spirit!!

Start slow:

• Head down to the local park, or walking/bike path and take a stroll. Bring along a friend and talk out the stresses of your day under some sunshine! You can increase the speed and length of your walk, as time goes on. (I'm sure you can find plenty to talk about!!)
• The snow covered mountains are thawing. Perfect time to get out in the woods for a nice family hike!
• Of course there's also our favorite activity...take a bike ride!! Bicycling is a fantastic way to take in the sun and fresh air. Not to mention it's an excellent day to get around town. The motion of cycling, is a great way to burn fat!

So instead of driving down the road to the post office, take the bike, or walk (of course terrain permitting). Try out the Bikepath Country app to help you find bike friendly routes all around your town! It's available for both Android and iPhone!

You can also try out the web version to map your route before you leave the house! Visit www.bikepathcountry.com for routes, health tips, and fundraising opportunities to help your town raise money for bike path improvements!

No matter what way you choose to slowly transition in to your Spring exercise routine, have fun with it!

Tips on a Healthy New Year!

res-o-lu-tion / noun
1. The act or process of resolving

• the act of analyzing a complex notion into simpler ones
• the act of answering
• the act of determining

(Merriam-Webster Dictionary)

New Year's resolution
1. A commitment that a person makes to one or more personal goals, projects, or the reforming of a habit. Made in anticipation of the New Year and new beginnings.
(Wikipedia)

Resolution season is among us!  So what will your resolution be? Here are some ideas to help boost your health!

Resolution 1: Reduce Stress Levels
Of course we know this is sometimes easier said then done, but here are some tips to help:

• Start by identifying the aspects in your life causing you the most stress.
• Next, try to take control. See what changes you can make to help reduce and maybe even prevent some of the stress from the previous year.
• Exercise, yoga, meditation are all great and proven stress-reducers. 

Resolution 2: More Exercise
This is probably one of the most common resolutions. We all know about the famous boost in gym goers at the top of the New Year! 

• Start small: 30 minutes a day, for 5 days a week.
• Find activities you enjoy. Exercise doesn't mean you have to go to the gym and lift weights or run on the treadmill. Maybe you prefer swimming or walking or even cycling! It's all about getting that heart beating!! Doesn't mean you can't have fun while doing it!
• Try and exercise at the same time every day, to help make it part of your routine.

Resolution 3: Eat Healthy
Food is delicious, and sometimes bad food is really delicious! But now that the Holiday season is coming to an end, life will get back to its normal routine, and eating healthily can go back to being a priority!

• Try to substitute red meat with other proteins like fish or chicken. http://ow.ly/gmliS
• Pay attention to that food pyramid. Be sure to have both fruits and vegetables every day!
• Drink water! Sugary drinks can be the biggest culprit for weight gain in your diet! 
• Read the labels. Look for whole grains as opposed to refined grains. High fiber foods will tend to be more filling, and also generally are lower in calories! Conscious eating! 

Whatever your New Year's Resolution may be this year, we wish you well on your journey! Of course as always we'd love to hear your tips on following through on your resolutions! And, if you've got a unique resolution for this year, share it with us!

B is for...bike!

Sure the letter B could be for bananas, but for me it has always been for bike. The lack of bike paths in towns across this country, now that's bananas!

2013 is just around the corner. It should be priority for towns to start realizing that 'if you build it, they will come'. Ok, so in the context of this conversation it might be more like, 'if you build it, they will ride...', but you get my gist. Of course, the issue of 'who will pay for it' generally finds it's way into infrastructure conversation. Sure, building bike paths and dedicated bike lanes is costly, not to mention the signage and other maintenance involved in keeping the paths rideable.

But, that's what we do. Bikepath Country is working directly with municipalities and businesses to take a new approach on raising funds for bike path creation, as well as to help pay for the costs related to maintaining parks and recreation facilities.

Do you know of a bike path in your town that needs some repairs? Or maybe you just really wish your town had a paved bike path? Let us know how your town/city is doing!

The St. Mark’s Trail: Half Marathon Training Central

Guest Blog written by Paula Kiger

We have a popular trail here in North Florida. The “St. Mark’s Trail” starts at the southern edge of Tallahassee and goes south to the point where the St. Mark’s and Apalachicola Rivers merge, at the tiny town of St. Mark’s. In the past, the railroad shuttled cotton from the plantation belt to the coast, to be shipped to textile mills in England and New England. Now the former railroad bed shuttles runners, bikers, inline skaters, walkers -- anyone (canine or human) wanting to put one foot (or paw, hoof, or wheel) in front of the other. Even today, a horse trail runs parallel to the paved trail).

I have visited the trail on and off during my 30 years living here in Tallahassee. There were a few inline skating expeditions in college; one (just one!) cycling attempt pulling a toddler carrier when my teenager was little; a bit of recreational running; a few 5K’s; and an 8K. The most memorable 5K was the one where I won the “snail” trophy (it was literally a snail) for coming in last. My family laughed at me, but honestly I treasured the little ceramic snail for years, until one of its antennae broke off and it eventually disappeared during a move.

While training for my September 2012 half marathon in Massachusetts, I visited the trail as many times in two months as I had in the past 30 years! After one disastrous run here in Tallahassee that was hot, hilly and miserable, I adopted the St. Mark’s trail as my home ground for half-marathon training.

I woke up as early as possible on the Saturday mornings when my coach had assigned a long run, trying to get out of the house in time to be at the trail at sunrise. That part never quite worked out, but I was still a member of what I would consider “the early crew.”

What a boon to my training it was to have a course that was:

• A. equipped with restrooms
• B. shady
• C. flat
• D. easy to measure (because of the mile markers)
• E. populated by familiar faces (I never ran the trail that I didn’t get a “way to go” or other encouragement from a fellow local runner)
• F. traffic-free (except for a few road crossings)
• G. interesting. I will never stop wondering what would happen if I actually patronized the home that has a sign saying “Willkillyacounty Merchandise Sold Here.” (Willkillya is a take-off on the county’s name, Wakulla)
• H. conducive to losing myself in an audiobook or awesome playlist

Once race day arrived on September 16, the road through Boston, MA, was devoid of anything southern. The Atlantic Ocean conjured up thoughts of sailors and sea salt; bands played, crowds cheered, and impatient motorists lined up waiting to get “their” road back.

I was up north geographically, but this runner’s half marathon foundation had started down south, on a trail thousands of miles away. A trail where even a snail could find a comfortable pace.