The Emporia Gazette

May 27, 2012

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Shape Up, Emporia!, is a weekly fitness and health column aimed at readers of all ages to get off the couch and get into shape. Each week will feature a fitness, health or nutrition professional from around the area who will share some friendly tips on how to improve your overall health. Our goal is to make getting in shape fun and easy to fit into your existing lifestyle and daily routine.

By Gina Poertner

Special to The Gazette

Quite a few questions have come in about commuting to work by bike, especially now that colder weather has arrived. From how to get started to what kind of bike is best, here’s the rundown on bicycle commuting no matter what the temperature:  Getting started

Choose your machine. If you already have a bike, you’re all set. If you don’t, your local bike shop can help you find something that fits your needs and style. You don’t need anything fancy or expensive if commuting is your main objective. Even you’re old cruiser that’s been sitting in your garage for the last ten years can be revived. Call the bike shop and talk to the mechanic about getting it cleaned up, lubed, and ready to ride.

Now that we’ve got the bike picked out, let’s look at the routes you’ll be taking to school, work, shopping, wherever your pedals take you. What is your usual route when you drive? Would it be safe to use the same routes on a bike? One thing to keep in mind is that on a bike, neighborhood streets and side streets are often safer on a bike due to reduced speed limits, but it won’t slow down your bike ride. If you’re unsure of routes, go ahead and take a test drive in your car to see what options are out there for you. Pick a couple of different routes and try them on the bike. You may find you like some routes better than others, or that you enjoy changing scenery every few days.

Gear

Required:

• Helmet. Cover your gray matter.

• Eye protection. Even on cloudy days or at night, use clear lenses to protect those peepers!

• Headlight and rear “blinky light.” Be visible! Reflective strips on shoes and clothing also help motorists see you.

  Recommended:

• Gloves. Besides keeping your hands warm, gloves protect your hands from the pressure of handlebars, and also scrapes if you would happen to take a tumble.

• Layers. A good base layer, middle layer and windshell keep you warm enough without overheating during cold weather. You’ll warm up very quickly riding a bike during winter.

Carrying your stuff — backpack, messenger bag, panniers. Take your pick. Think about what you need to carry and what you don’t. The basics: Keys, lunch, ID, and clothes for work. If you need to carry work stuff, find ways to keep the load light. Online document storage and flash drives are great ways to make your office portable.

Parking

Once you get to your destination, where will you park your bike? Whether it’s a bike rack, street lamp, or indoor facilities at your office, figure this out before you get there. Rustling up parking space for a bike can be more difficult than for a car. Get a good lock to secure your bike. If you’re lucky, your bike can go into your office with you.

OK, now you’re at work or school and you’ve got that “healthy glow.” Do you have a place to get a shower or clean up before you change into your clothes for the day? Few worksites have showers available, so take a washcloth and clean up at the sink. A package of wet wipes works well, also.

Reality

Yes, some days you’ll still need to drive and there’s no shame in that. If lightning is in the forecast, I’ll be in the truck! If you’re new to commuting, start out with a goal of 2 or 3 days per week and work up from there. On the days you drive, make it count by carrying those items that you find difficult carrying on the bike. Grab the bulk of your groceries on drive days, take a few days’ worth of clothes to the office, stock your desk or office fridge for the week. Pay attention to the money you save on gasoline. This is an excellent motivator to ride as often as possible, in addition to feeling better and having more energy from all of those daily commutes.

Happy riding.