Kettler Bike Experts
‘Kettler Guide: Everything you need to know about cycling in the city’
Riding a bike around a city gives a unique experience that cars and walking just can’t offer. Being a city cyclist gives you the freedom to roam around the city at your own pace without the everyday cost or pollution of a car, saving you potentially thousands of pounds a year. Whether meandering around the sights or hotfooting it to work, getting from A to B in a city is often quicker by bike than travelling by car while giving you plenty of exercise at the same time.
City cycling
When you are cycling, you are not creating any form of pollution. You can calculate the impact you have on the environment through driving here.
Choosing the right bike to fit you is a must to ensure safe, comfortable riding. There are different types of bikes available –
1. City bikes have upright handlebars, wide tyres, plenty of gears, suspension and wide saddles to give you a comfortable ride
2. Commuter bikes are similar to city bikes but have narrower tyres
3. Road bikes are designed and built for speed with skinny, high-pressured tyres, narrow saddle and low curving handlebars
4. Mountain bikes are designed for off-road riding with low-pressure tyres, suspension and plenty of gears to deal with hills and tough terrains.
Choosing your bike
Allow between one and three inches between the top tube of the frame and the seat.
The length of a frame is also very important, especially for commuter bikes as if it is too long, you may pull overly stretched muscles or have pains across your back. Women tend to have shorter torsos than men so check you are comfortable sat on the frame. The handlebars and seat can be adjusted closer or further apart as necessary.
Finding the optimum height for your saddle will make pedalling much more effective. Sit on your bike and push one pedal all the way using the ball of your foot. If your seat is in the correct position, your knee should be slightly bent. Warning signs that your seat may not be at the right height include:
· Hips rocking side-to-side as you pedal.
· Less than two inches of the saddle’s post is in the frame – check where the recommended maximum level is on the post. If necessary, you may have to get a longer post for the saddle.
Handlebars that are at the right height will allow you to have slightly bent arms. If you experience lower back pain then the handlebars are too far away, while if you find you have pain across your shoulders then the handlebars may be too close to your body. This can be countered by moving the handlebars up and down and the seat back and forth until you find your optimum position. Make sure your wrists are straight on the handlebars and not twisted at a strange angle.
On the road
Before starting out as a city cyclist, take time to prepare yourself and your bike to make the trip enjoyable and safe.
1. Are you familiar with the main cycling routes in the city?
2. Do you know the routes you will use?
3. How long will it take for you to travel along the routes?
Test the routes in your spare time to make sure you are comfortable sharing them with the traffic or pedestrians. Make sure you can be seen by motorists, cyclists, pedestrians, and anyone else who may be on the road or cycle path. Bright clothes, lights and reflectors are a must. And don’t forget your helmet!
Learn the rules of the road for the area that you are in. The Highway Code has information for cyclists as well as motorists and more information can be found at www.direct.gov.uk/highwaycode.
Key points to remember are:
1. Concentrate on what is going on around you and signal your intentions clearly for the travellers around you
2. Lights are a must for anyone travelling in the dark or dusk, and these are available in most bike shops. White lights for the front of the bike and red lights at the rear
3. Do not cycle on a pavement
4. Use designated cycle routes and tracks wherever possible
5. Look ahead for obstructions (pedestrians, traffic, parked cars, pot holes, etc) and give yourself plenty of time to avoid them
6. Be aware of the traffic behind you
7. Take care when overtaking
8. Follow traffic signals as required
9. Do not ride in a dangerous, careless or inconsiderate manner
10. Do not ride when under the influence of drink or drugs, including medicine
Practicalities
Having the right type of clothes will make the journey easier. Be prepared for the weather, rain or shine. Anoraks, gloves, sunscreen or shorts, make sure you dress to cope with our unpredictable weather. For the winter it is worth investing in waterproof jackets and trousers with a warm layer underneath. Special shorts with padded seats are available for people who regularly make longer journeys or those who would appreciate some extra comfort while on their bike.
Taking your work clothes with you means you can appear fresh as a daisy in the office, especially when cycling through the UK’s unpredictable weather. Having a spare change of clothes can be a welcome one. Using panniers to transport clothes and other essential items will stop tired backs that can occur with wearing rucksacks on journeys. Whatever your choice, tuck in all loose ends to stop them finding your wheels.
When you are cycling, you are not creating any form of pollution. You can calculate the impact you have on the environment through driving here.
Choosing the right bike to fit you is a must to ensure safe, comfortable riding. There are different types of bikes available –1. City bikes have upright handlebars, wide tyres, plenty of gears, suspension and wide saddles to give you a comfortable ride
2. Commuter bikes are similar to city bikes but have narrower tyres
3. Road bikes are designed and built for speed with skinny, high-pressured tyres, narrow saddle and low curving handlebars
4. Mountain bikes are designed for off-road riding with low-pressure tyres, suspension and plenty of gears to deal with hills and tough terrains.
Choosing your bike
Allow between one and three inches between the top tube of the frame and the seat.
The length of a frame is also very important, especially for commuter bikes as if it is too long, you may pull overly stretched muscles or have pains across your back. Women tend to have shorter torsos than men so check you are comfortable sat on the frame. The handlebars and seat can be adjusted closer or further apart as necessary.
Finding the optimum height for your saddle will make pedalling much more effective. Sit on your bike and push one pedal all the way using the ball of your foot. If your seat is in the correct position, your knee should be slightly bent. Warning signs that your seat may not be at the right height include:
· Hips rocking side-to-side as you pedal.
· Less than two inches of the saddle’s post is in the frame – check where the recommended maximum level is on the post. If necessary, you may have to get a longer post for the saddle.
Handlebars that are at the right height will allow you to have slightly bent arms. If you experience lower back pain then the handlebars are too far away, while if you find you have pain across your shoulders then the handlebars may be too close to your body. This can be countered by moving the handlebars up and down and the seat back and forth until you find your optimum position. Make sure your wrists are straight on the handlebars and not twisted at a strange angle.
On the road
Before starting out as a city cyclist, take time to prepare yourself and your bike to make the trip enjoyable and safe.
1. Are you familiar with the main cycling routes in the city?
2. Do you know the routes you will use?
3. How long will it take for you to travel along the routes?
Test the routes in your spare time to make sure you are comfortable sharing them with the traffic or pedestrians. Make sure you can be seen by motorists, cyclists, pedestrians, and anyone else who may be on the road or cycle path. Bright clothes, lights and reflectors are a must. And don’t forget your helmet! Learn the rules of the road for the area that you are in. The Highway Code has information for cyclists as well as motorists and more information can be found at www.direct.gov.uk/highwaycode.
Key points to remember are:
1. Concentrate on what is going on around you and signal your intentions clearly for the travellers around you
2. Lights are a must for anyone travelling in the dark or dusk, and these are available in most bike shops. White lights for the front of the bike and red lights at the rear
3. Do not cycle on a pavement
4. Use designated cycle routes and tracks wherever possible
5. Look ahead for obstructions (pedestrians, traffic, parked cars, pot holes, etc) and give yourself plenty of time to avoid them
6. Be aware of the traffic behind you
7. Take care when overtaking
8. Follow traffic signals as required
9. Do not ride in a dangerous, careless or inconsiderate manner
10. Do not ride when under the influence of drink or drugs, including medicine
Practicalities
Having the right type of clothes will make the journey easier. Be prepared for the weather, rain or shine. Anoraks, gloves, sunscreen or shorts, make sure you dress to cope with our unpredictable weather. For the winter it is worth investing in waterproof jackets and trousers with a warm layer underneath. Special shorts with padded seats are available for people who regularly make longer journeys or those who would appreciate some extra comfort while on their bike.
Taking your work clothes with you means you can appear fresh as a daisy in the office, especially when cycling through the UK’s unpredictable weather. Having a spare change of clothes can be a welcome one. Using panniers to transport clothes and other essential items will stop tired backs that can occur with wearing rucksacks on journeys. Whatever your choice, tuck in all loose ends to stop them finding your wheels.
Flat, comfortable, closed-toe shoes or trainers are a must for an easy cycle around the city as your feet will be in the best position to get the most power into the bike and safely. Rest the balls of your feet on the pedal for maximum efficiency while cycling.
It’s important to look after your body as you cycle; drink plenty of water regularly on your journey and indulge in those carbohydrates! You need fuel to power the bike, especially in the morning and breakfasts with plenty of carbohydrates such as toast or cereals will give you the energy to pedal away. Developing a diet with a balance of protein, carbohydrates and fibre will provide with sustainable energy for journey.
Your bike’s safety is also important and it’s worth investing in a strong D-lock and cable to keep your bike as secure as possible. Wrap the cable around both wheels and a secure item such as a cycle stand. Make sure you use secure cycle parking where possible, and if possible get a security tag for your bike’s frame. Contact your local police station to see if they offer this service. If not, they will be able to advice on how to register your bike in case it is stolen.
Looking after your bike
If you have a brand-new bike, build the miles up daily. Adding a mile each day will break the bike in gently and ensure smooth running of your new expensive machinery. Take a couple of minutes before the start of a journey to go through a simple bike maintenance checklist to make sure your bike is in tip-top condition.
Everyday maintenance:
1. Check the lights are working.
2. Test the brakes before you start your journey.
3. Make sure the tyres are inflated and ready for you to go.
Looking after your bike
If you have a brand-new bike, build the miles up daily. Adding a mile each day will break the bike in gently and ensure smooth running of your new expensive machinery. Take a couple of minutes before the start of a journey to go through a simple bike maintenance checklist to make sure your bike is in tip-top condition.
Everyday maintenance:1. Check the lights are working.
2. Test the brakes before you start your journey.
3. Make sure the tyres are inflated and ready for you to go.
Once a week:
4. Clean and oil the chain.
5. Check the tyres, gears, handlebars, saddle and the wheel releases to make sure they are secure and are in the correct position for you.
6. Check the tread on your tyres to make sure they are roadworthy.
7. Ensure the brake pads are not touching the wheels and are not worn down.
8. Look at the nuts and bolts over the bike to make sure they haven’t loosened in any way. Tighten if necessary.
Once a year:
9. Take your bike to a professional workshop for a full service.
A basic service starts from £30, while a full service starts from £55. The cost will depend on the professionals you choose to use. Be aware of anything that feels wrong with the bike, if it makes strange noises or feels wrong when you ride, as this may mean the bike needs some adjustments. Don’t forget to check the bike after the service and make sure you are happy with the work done.
Be prepared
Having the basic equipment to maintain your bike is essential and we recommend the following is included in your toolkit:
1. Bicycle pump
2. Spare inner tube
3. Puncture repair kit
4. A set of tyre levers
5. Light oil, grease and lube
6. Cleaning rags
7. A set of Allen keys
8. A flat head and a Philips head screwdriver
9. Set of spanners – most common sizes: 8, 9, 10, 11, 12, 15 mm. Also 13, 14, 17, 19 mm. A small adjustable spanner is useful too
10. Plastic gloves to keep your hands clean or a good hand cleaner
4. Clean and oil the chain.
5. Check the tyres, gears, handlebars, saddle and the wheel releases to make sure they are secure and are in the correct position for you.
6. Check the tread on your tyres to make sure they are roadworthy.
7. Ensure the brake pads are not touching the wheels and are not worn down.
8. Look at the nuts and bolts over the bike to make sure they haven’t loosened in any way. Tighten if necessary.
Once a year:
9. Take your bike to a professional workshop for a full service.
A basic service starts from £30, while a full service starts from £55. The cost will depend on the professionals you choose to use. Be aware of anything that feels wrong with the bike, if it makes strange noises or feels wrong when you ride, as this may mean the bike needs some adjustments. Don’t forget to check the bike after the service and make sure you are happy with the work done.
Be prepared
Having the basic equipment to maintain your bike is essential and we recommend the following is included in your toolkit:
1. Bicycle pump
2. Spare inner tube
3. Puncture repair kit
4. A set of tyre levers
5. Light oil, grease and lube
6. Cleaning rags
7. A set of Allen keys
8. A flat head and a Philips head screwdriver
9. Set of spanners – most common sizes: 8, 9, 10, 11, 12, 15 mm. Also 13, 14, 17, 19 mm. A small adjustable spanner is useful too
10. Plastic gloves to keep your hands clean or a good hand cleaner
The basics - how to fix a puncture
Having a puncture is one of the perils of cycling. Here is our quick guide to changing a tyre:
Check the tyre to see if you can spot what caused the puncture, e.g. a nail, as this is probably the damaged area. Otherwise you will have to remove the inner tube from the tyre to discover the hole.
The first thing to do is remove the wheel, then using the tyre levers, lift the rubber from the wheel trim so you can access the inner tube. Check how badly the tyre and the inner tube are damaged because if the outer tyre is substantially damaged, it will have to be replaced. If you can’t see any damage in the inner tube, blow it up a little, and listen for the sound of escaping gas as you squeeze the air out. Otherwise hold under water (sink or puddle) and move the tube around its length until you see bubbles escaping. Bingo!
Follow the instructions of your repair kit to fix a patch over the damage. If the hole is too large, the inner tube will need to be replaced. Put the inner tube back into the tyre and push the rubber into the wheel using the tyre levers again.
If you feel unsure about the basic maintenance of your bike, contact a reputable bike shop or visit the Sustrans’ website to find out about available courses in your area.
Your health
Cycling to work and back or simply pottering around the city in your spare time will do wonders for your health. It is thought that cycling 6 miles to work and back everyday, taking about 30 minutes could burn 15 – 20lbs of fat each year. Everyday cycling, the kind that leaves you slightly out of breath, can reduce stress and possibly reduce the risk of serious conditions. The Department of Transport carried out a study that found that 'even a small amount of cycling can lead to significant gains in fitness'. Results found that aerobic fitness increased by 11 per cent after six weeks of cycling 'short distances', four times a week.1 Cyclists pedaling four miles to and from work a day felt their aerobic benefit increase to 17 per cent.1
The good thing about cycling is that anyone can do it, just take your time and cycle at the pace you feel comfortable with. Improve your health, lose weight, and see your city in a new way. Benefits to be had by all!
1. Fentem PH. ABC of sports medicine. Benefits of exercise in health and disease. BMJ 1994; 308: 1291-5.
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