Category Archives: Cycling

Afghan women cyclists riding for freedom

Men and women's teams with coach

From my column in Communities @ Washington Times

WASHINGTON, DC, March 29, 2013- When asked to describe their bicycle in one word, many cyclists of all kinds use the word “freedom.” Nowhere is this description more appropriate than for the women who make up the Afghan National Women’s Cycling Team.

Challenging the long- held cultural belief that a woman cycling is offensive, these dedicated young athletes are standing up to social norms and becoming vehicles of change.

“Daily in Afghanistan, girls risk their lives to go to school, women risk their lives to work in government, the police forces, and even the army.  Women activists march in the streets to fight for their rights, knowing that they are making themselves targets,” says Shannon Galpin, currently producing a documentary film about the team.  “The women cyclists are doing something very simple that we take for granted, but making a huge statement in a country that doesn’t allow their women to ride bikes.”
Read more: http://communities.washingtontimes.com/neighborhood/world-our-backyard/2013/mar/29/afghan-women-cyclists-riding-freedom/#ixzz2T5EjhZFs

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Filed under Cycling, From The Washington Times Communities

Cycling to Beat the Blues, Guest post by Evelyn Pearce

Rob the moment, Flickr Creative Commons

Rob the moment, Flickr Creative Commons

Guest post by Evelyn Pearce

How do you feel after a good cycle? If you got on your bike not feeling your best, the chances are that when you get off the saddle you’ll be feeling brighter, more positive and ready to face whatever the rest of the day has to throw at you. It’s no coincidence you feel this way, as regular outdoor exercise such as cycling can do wonders for our mental well-being. Not only does this sort of activity trigger favorable changes within the brain, but it brings about other conditions that work towards boosting how we feel.

The effects of activity on our brain

Even though all our modern needs are met within easy reach, go back in time and we were reliant on getting about under our own steam to find essentials such as food, water and shelter. For the survival of the human species, it was vital that exercise was enjoyable.  For this reason, systems developed within our brain so activity produced pleasurable feelings, reinforcing the desire to stay active. While the necessity of exercise for our basic needs might now be redundant, the same systems are still at work, producing that feel good sense when you cycle.

There are a number of changes that occur in the brain on activity. Firstly, endorphins are released. These chemical messengers bind to the same areas of the brain that are activated when someone takes morphine or heroin, which triggers feelings of euphoria, giving us a natural high; how great this feels depends on the intensity and duration of the activity. Two other messengers are also released in the brain when we exercise, namely dopamine and serotonin, which are responsible for feelings of calm and well-being. Another group of substances that occur naturally in the body called brain derived neurotrophic factors are also activated by exercise and these play a role in helping new brain cells to develop and nerves to make connections with each other. However, besides the chemical changes that occur in the brain, the increase in blood flow that occurs when muscles are used also appears to play a role in boosting mood. When more blood flows through the brain, a chain of events occurs and certain areas of the brain that are linked to mood and motivation are stimulated.

Aside from the changes that occur within the body, how else can cycling help to lift mood?

Other mood enhancing effects of cycling

Cycling is a great way to get you out and about, so not only do you get to explore your surroundings, but you have the opportunity to meet people. Humans are social beings and social interaction is good for mental health; having regular contact with others doesn’t just help to keep us in good spirits, but can help to bring up mood when feeling low. If you are perhaps nervous to cycle by yourself, go out with a friend or family member; some areas even have cycling groups, which are aimed at encouraging physical activity, so are perfect if you’re new to cycling. Meeting new people through a cycling group is a good way to increase your confidence, which can sometimes take a battering if you feel anxious or depressed.

Outdoor activity is well documented as a mood enhancer. Being in green spaces does wonders for how you feel. Whether cycling through a nature park, woodland trail or just along a country lane, nature’s tranquility can help you to relax, which can certainly help you to feel brighter; additionally, the color green is well-known for its calming effect. Interestingly, research shows that the benefits on mood are even greater if there is water in the environment where you are, so if there’s a trail around a lake or by a river near you, why not cycle it more often?

When we’re out on our bike, we’re concentrating on the road or taking in the view on a traffic-free route. This means cycling is a good way to take our mind off other thoughts. Life is hectic and with the stresses and strains it brings, this can sometimes get us all down. However, having an activity we can escape to when things get too much is very positive and cycling is ideal for this, as we can simply get our bike out the garage and take off for an hour. Whether we’re feeling upset, angry or frustrated, we can peddle these feelings away; it’s certainly more positive than turning to alcohol, drugs or comfort eating.

Equally, sometimes we have all felt like everything is getting too much. Taking part in exercise such as cycling can be the first step to helping you get back in control of aspects of your life. Deciding to make a positive choices towards healthier lifestyle, setting yourself realistic goals – whether it’s building up to cycle a certain distance, tackling up-hill cycling or working towards a weekend cycling break – and achieving these can provide you with a sense of achievement and boost your self-esteem. Looking back at the progress you have made will inspire and motivate you to tackle other things that you might consider as a challenge or problem in your life. Not only this, but feeling more positive and sleeping better, which cycling helps you to achieve, will make it easier to tackle the challenges you face.

Exercise and facing addiction

On that note, many people don’t realize that taking part in exercise can help when they’re overcoming addictions. Anyone who is giving up cigarettes, alcohol, drugs or an activity that they have become dependent on is bound to experience cravings for their old habits. However, when these strike, taking to the saddle and the good feelings that this brings with it can help to overcome the desire to take part in unhealthy behaviors. While in an ideal world people wouldn’t turn to the likes of drugs in the first place, now’s not the time to judge, as addiction and dependence can have destructive impacts on people’s lives. For instance, the growing trend of abusing one of the drugs used to treat ADHD not only leads to amphetamine and dextroamphetamine dependence symptoms, which include anxiety, insomnia, digestive upset and weight loss, but interferes with family and social life, as well as performance in school, college and the workplace. A close friend went through this with one of her children and it was devastating to watch. Helping people to escape the hold of drugs like these isn’t easy, but with treatment that takes a holistic approach, in which exercise can play a role, they can regain control of their lives. Whatever the addiction, I’m a firm believer that natural treatments play just as important a role as anything that can be prescribed and would encourage anyone in that situation to try an outdoor pursuit such as cycling as an adjunct to their other therapy.

Receiving the benefits

Exercising regularly is known to be as effective for treating mild depression as medical or psychological treatments. Should this apply to you or you simply want to prevent such problems, how much cycling would you need to do? If you’re able to take the 150 minutes of recommended activity each week, you will be able to set yourself up for good mental health; even better if you can manage more than this. As you can start to receive benefits for your mood after just 5 minutes of outdoor activity, even short bursts of cycling will help. That means if you begin by taking the 10 minute cycle ride to the shops or a friend’s house, you’re off to a good start. Remember it’s best to start off small and build up; this way it’s easier to regularly take exercise even when you don’t feel like it, which are actually the times when you benefit from it the most.

“Evelyn Pearce is a freelance writer and mother of two. Born in Bloomington, Indiana, she first went to Paris to study French, failed, then went to England to do art history and photography. While love and kids got in the way of that, she retained an interest and has slowly begun to write on many subjects, but her favourite ones are always about art. Someday she hopes to take up photography again, well, beyond baby photos that is.”

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Cycling Your Way to Better Health

kneschg, Flickr Creative Commons

kneschg, Flickr Creative Commons

Guest post by Evelyn Pearce

Cycling means many different things to different people. It’s an environmentally-friendly mode of transport, a relaxing pastime, a great way to explore a new town, an element of a fitness regime and a competitive sport. Whatever the reason for taking to the saddle, cycling can offer a range of health benefits and largely being an outdoor activity provides advantages above and beyond attending the gym, fitness class or playing a sport inside. Here we take a look at some of the positive impacts that cycling can have for your health, making it an ideal activity to incorporate into your week.

Supports weight loss

As being overweight places you at higher risk of developing diabetes, heart disease, certain cancers and joint disease, losing the excess weight confers big benefits to health. Someone weighing in at around 200lb can expect to burn about 370 calories if they cycle gently for an hour; doing this three times a week would allow them to lose a pound in weight each month even if they made no other changes. Arthritis or generalized joint pain are common problems amongst people who are overweight, but as cycling is not weight bearing, this takes the pressure off the joints allowing them to exercise in comfort, so is an ideal form of activity for this group.

Cardio-protective effects

Heart disease is the leading cause of death in many industrialized countries, so taking steps to reduce our risk should be a key priority for everyone. While what we eat plays a role in maintaining the health of our heart, regular cardiovascular exercise such as cycling can help to strengthen the heart muscle and reduce other risk factors for heart disease. When taking part in cycling a number of times each week you can expect to see a fall in your resting pulse and blood pressure; not only does the heart not have to work so hard, but transporting blood at a lower pressure helps to maintain the health of the blood vessels making them less susceptible to narrowing. Your cholesterol level will also improve, seeing a fall in the LDL cholesterol that is associated with narrowing of the arteries, as well as an increase in the protective HDL version; with less narrowing, the blood is more able to flow easily. An increase in blood circulation around the body will provide a range of benefits, helping to supply all the tissues with blood, so the chances of a stroke, kidney disease and in men, impotence, are less likely. Although certain medications improve blood circulation, it is best to give them a helping hand by taking part in regular exercise.

Better blood sugar control

It isn’t just important for those who have diabetes to worry about their blood sugar control, but as type 2 diabetes is increasing at such an alarming rate and brings with it potential complications including blindness, kidney failure and stroke, we all should take an interest. However, the good news is that regular exercise like cycling can reduce your risk of developing diabetes by half. When you work your muscles as you do when you ride a bike, they need more energy, which your body supplies in the form of the sugar glucose; as a result when your muscles remove this from the blood, blood glucose levels naturally fall.

Boosts mental health

Many people are familiar with the idea that taking part in exercise stimulates the body to release endorphins, a group of hormones that make us feel contented. This could be one of the reasons why people who take part in regular exercise such as cycling have better mental health and when they do experience problems such as anxiety or depression they are better able to manage their feelings. However, outdoor activities appear to provide an even greater benefit to mental health than those undertaken indoors; it appears that being outside in the fresh air surrounded by greenery potentiates the effect of exercise by itself. Cycling may also help to ward off dementia, as studies show that taking part in moderate activity regularly can reduce your chances of developing this by 30%.

Increases Vitamin D production

Traditionally the action of the sun on our skin has been our main source of Vitamin D, but with more of us spending less time outdoors and when we do, being careful with our skin’s exposure to the sun in view of the risk of cancer, Vitamin D deficiency is on the rise. Although people who are housebound or who have more skin pigmentation are at greatest risk of deficiency, from the results of various scientific studies the Vitamin D Council estimates that as many as 50% of the world’s population are at risk. This is an issue not just for bone health, but for a range of other medical conditions; Vitamin D deficiency is now linked to an increased likelihood of developing depression, type 1 diabetes, certain cancers and multiple sclerosis. Getting out on your bike more often, particularly between April and September when we are able to make most Vitamin D, could help you to reduce the chances of you going short on this important vitamin.

With five very good reasons to get on your bike, what are you waiting for?

Go back to Cycling

“Evelyn Pearce is a freelance writer and mother of two. Born in Bloomington, Indiana, she first went to Paris to study French, failed, then went to England to do art history and photography. While love and kids got in the way of that, she retained an interest and has slowly begun to write on many subjects, but her favourite ones are always about art. Someday she hopes to take up photography again, well, beyond baby photos that is.”

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Achieving Optimum Nutrition for Cycling

By Keoni Cabral, flickr Creative Commons

By Keoni Cabral, flickr Creative Commons

Guest post by Evelyn Pearce

Whether you cycle for fun, use it as a way of keeping active or for transport, eating well for cycling in these instances is just as important as if you were participating competitively. While you don’t need to consume extra food if you are not cycling a distance or for extended periods of time, the right balance of nutrients in your diet is still crucial. Here we take a look at the vital components of a balanced diet for cycling, the potential benefits of dietary supplements and ensuring you meet your fluid needs for the Spanish climate.

A balanced diet

Eating a balanced diet, which includes foods from all five groups – carbohydrates, protein-rich foods, dairy produce, fruit and vegetables, and fats – ensures that your needs for energy and nutrients are met.

  • If you have taken up cycling to aid your attempts to lose weight, be cautious of overly restricting your dietary intake. It is often the case that carbohydrates will be significantly cut when someone has their sights set on weight loss, but these are your body’s preferred source of energy; if you don’t consume sufficient, you will soon know about it when you get on your bike, as you will quickly experience fatigue. Equally inadequate carbohydrate doesn’t just lead to the loss of body fat, but loss of muscle mass often accompanies this; bad news for anyone who wants to take part in exercise. Therefore, include a portion of cereal, bread, potato, pasta, rice or an equivalent with each meal.
  • Adequate protein isn’t just needed to maintain the amount and strength of your muscles, but a number of protein-rich foods – notably red meat, oily fish, eggs, nuts and pulses – also supply iron, which is vital to supply your muscles with the oxygen they need to facilitate the extra release of energy required while you cycle. Additionally, protein helps to support the immune system, which can be hampered when the supply is inadequate, particularly if this is combined with intense exercise; keen cyclists who ride a number of times each week and push themselves could be at risk of this. Having two or three protein containing foods each day will provide enough to meet your needs.
  • Dairy foods don’t just provide additional protein, but are rich in calcium to maintain bone strength; to obtain sufficient of this mineral, have three portions daily of a combination of a third of a pint of milk, a small pot of yogurt or an ounce of cheese.
  • Fruit and vegetables are rich in antioxidants which help to neutralize the effect of free radicals, which are a product of metabolism and generated in greater quantities after exercise; if allowed to accumulate they can damage body cells. Consume in generous quantities every day.
  • While fats are often frowned upon, they are needed for the supply of essential fatty acids; these have a range of roles within the body, but omega-3 fatty acids – derived from oily fish, but also walnuts, linseeds and their oils – can help to reduce inflammation, which is often a feature of injuries.

Medium chain triglycerides

There has been much interest around the use of medium chain triglycerides (MCTs) as a dietary supplement amongst sport enthusiasts and those who take part in endurance activities such as long distance cycling. This particular type of fat is a smaller size than the regular fats that we obtain from our diet and provides a number of advantages above this.

  • Firstly it is more easily absorbed by the body, making it ideal for anyone with digestive disorders such as celiac disease, crohn’s disease and certain disorders of the liver and pancreas, but can benefit the general population who can experience a degree of fat malabsorption.
  • Secondly, they provide fewer calories per gram – closer to 8Kcal compared to 10Kcal – so are a good option for those conscious of preventing an increase in fat stores; while this is little consequence for recreational cyclists, for those who compete, carrying extra fat can hinder performance especially when cycling uphill or along more rough terrain.
  • A related benefit for fat burning is that MCT oil promotes the metabolism, aiding fat burning; but it is important that they replace your usual dietary intake of fats rather than being an extra addition to your diet or this won’t be achieved.
  • While they encourage fat loss, MCTs preserve lean muscle mass, which maintains your muscle function for cycling.
  • Another advantage is that like carbohydrates they are used by the body immediately as a source of energy. This allows the conservation of muscle glycogen – a store of carbohydrate – which allows you to cycle for longer; though to see significant results in excess of 60g of MCTs daily is required.
  • While they are not suitable for use in cooking, MCTs work well in salad dressings and can be added to fluids.

Fluid needs

Increased perspiration during an activity such as cycling causes losses of both water and body salts, which not only can lead to dehydration, but also disturbances within your body’s blood work. Low body sodium can be a particular problem, with reduced levels causing fatigue and muscle weakness, but if allowed to progress can lead to loss of consciousness and seizures, and at its worst can be fatal. Drinking according to thirst during and after cycling ensures that you don’t take too much fluid on board, which can itself dilute your body salts. Additionally, if cycling for an hour or more at any point in the year, water won’t be sufficient to replace your body salts; instead take a sports drink, which typically contain additions of sodium, potassium and magnesium to replenish losses. With temperatures reaching the mid to high twenties in many parts of Spain during the summer months, paying close attention to how much and what you drink is particularly important at this time of year.  Although the humidity is higher during the summer – particularly in the north-west of Spain, where it can rise as high as 80% – which reduces sweat evaporation, we still sweat according to our exertion and temperature. In the hotter months consider using a sports drink whenever you cycle, as it is surprising how quickly dehydration and electrolyte imbalances can set in.

Eating well and hydrating appropriately throughout the year helps you to remain in good health and condition, allowing you to enjoy the many opportunities for cycling that Spain has to offer.

“Evelyn Pearce is a freelance writer and mother of two. Born in Bloomington, Indiana, she first went to Paris to study French, failed, then went to England to do art history and photography. While love and kids got in the way of that, she retained an interest and has slowly begun to write on many subjects, but her favourite ones are always about art. Someday she hopes to take up photography again, well, beyond baby photos that is.”

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Upgrade?

My husband has been dumping on my bike for a few months.  He kept telling me that I’d outgrown my Cannodale Quick 6, but I wanted to keep riding it for sentimental reasons.  It was the first bike I’ve had since I’m 12, and is truly responsible for a positive all-encompassing change in my life, outlook, and health.

My beloved bike

My beloved OLD bike

So I have been reticent to talk about replacing my trusty bike.  I had everything on it, as you can see.  I call it my Mexican bike- which is OK and not racist because I’m Colombian and we’re worse- because it has EVERYTHING on it: computer, bottle holder, rack lock holder, mirror, super horn, you name it, my bike’s got it.  All I need is a horn that plays “La Cucaracha,” and I’m set.

When a bike-shaped present showed up under my tree I had mixed feelings.  I was excited to see my new bike, but I felt like I was cheating on my Cannondale.  On Christmas Eve, per Latin American tradition, I opened my gift and hate to say my little Cannondale was blown out of the water.

This is what I got!

My NEW Motobecane Cafe Noir

My NEW Motobecane Cafe Noir

I think this is a definitely an upgrade!  Thanks baby <3

Go back to Cycling

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OK I Couldn’t Resist…

Show us what you got!

Brace yourself

 

Did I mention there’s a messy-wrapped something that looks like a bike under my tree?

 

 

 

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The Many Versions of A Visit From St. Nicholas (‘Twas the Night Before Christmas)

WASHINGTON DC, December 23, 2012- Few works of literature have had as many alternate versions written as Clement Clarke Moore‘s A Visit From St. Nicholas (‘Twas the Night Before Christmas).  Here are a few of the ones I’ve found.

My favorite by far is the Spanglish version, for obvious reasons:

A Spanglish ‘Twas the Night Before Christmas

Author Unknown

by Graham and Sheila Flickr

by Graham and Sheila Flickr

‘Twas the night before Christmas and all through the casa,

Not a creature was stirring – ¡Caramba! ¿Qué pasa?

Los niños were tucked away in their camas,

Some in long underwear, some in pijamas,

While hanging the stockings with mucho cuidado,

In hopes that old Santa would feel obligado,

To bring all children, both buenos and malos,

A nice batch of dulces and other regalos.

Outside in the yard there arose un gran grito,

and I jumped to my feet like a frightened cabrito.

I ran to the window and looked out afuera,

And who in the world do you think that it era?

Saint Nick in a sleigh and a big red sombrero,

Came dashing along like a loco bombero.

And pulling his sleigh instead of venados,

Were eight little burros approaching volando.

I watched as they came and this quaint little hombre,

Was shouting and whistling and calling by nombre:

“Ay Pancho, ay Pepe, ay Cuco, ay Beto,

ay Chato, ay Chopo, Maruco, y Nieto!”

Then standing erect with his hands on his pecho,

He flew to the top of our very own techo,

With his round little belly like a bowl of jalea,

He struggled to squeeze down our old chiminea.

Then huffing and puffing at last in our sala,

With soot smeared all over his red suit de gala,

He filled all the stockings with lively regalos,

None for the ninos that had been very malos.

Then chuckling aloud, seeming very contento,

He turned like a flash and was gone como el viento,

And I heard him exclaim, y ¡esto es verdad!

Merry Christmas to all, ¡y Feliz Navidad!

Twas the night before Christmas… bike style

by Coghauler.

by wolfsavard Flickr

by wolfsavard Flickr

 

I found this one on the Tucson Velo website

‘Twas the night before Christmas and out on the street,

everybody was cycling and, man, was it neat!

The fixies were hopping at the stop signs with care,

coz TucsonBikeLawyer said the cops would be there!

El Grupo was racing, staying in a line straight.

Ignacio was beaming, saying, “Hey, ain’t they great?”

And Mom on her Surly and me on my Trek,

Were loaded with presents, trying hard not to wreck!

When over on 6th Street there came such a noise,

The whole group did a u-ie, but maintained their poise.

And over to Bicas they pedalled like crazy,

Three fell on the tracks saying, “Oh, woopsey-daisy”.

Into the lot the cyclists tore,

Looking this way and that to find out the score.

They just couldn’t figure, so gathered around

That one lowly window and here’s what they found.

One huge cargo bike and Eight La Supremas;

A ton of new bike parts and the one we call Claus.

He spoke not a word and got real busy.

Just standing there watching made everyone dizzy.

He gave the wheels new tires and put the bikes all in rows.

He oiled the chains and got grease on his nose.

He fixed all the Peugeots, the Raleighs and Schwinns;

put wheels on the racks and parts in the bins.

But before the Supremas gave the cargo a lift.

Lights, helmets and bells were the bikes’ final gift.

And he said as he left flying o’er the freight train,

“Merry Christmas to all and bikes may use full lane.”

Twas the Night Before Christmas

Politically Correct

Twas the night before Christmas and Santa’s a wreck…

How to live in a world that’s politically correct?

His workers no longer would answer to “Elves”,

“Vertically Challenged” they were calling themselves.

And labor conditions at the north pole

Were alleged by the union to stifle the soul.

Four reindeer had vanished, without much propriety,

Released to the wilds by the Humane Society.

And equal employment had made it quite clear

That Santa had better not use just reindeer.

So Dancer and Donner, Comet and Cupid,

Were replaced with 4 pigs, and you know that looked stupid!

The runners had been removed from his sleigh;

The ruts were termed dangerous by the E.P.A.

And people had started to call for the cops

When they heard sled noises on their roof-tops.

Second-hand smoke from his pipe had his workers quite frightened.

His fur trimmed red suit was called “Unenlightened.”

And to show you the strangeness of life’s ebbs and flows,

Rudolf was suing over unauthorized use of his nose

And had gone on Geraldo, in front of the nation,

Demanding millions in over-due compensation.

So, half of the reindeer were gone; and his wife,

Who suddenly said she’d enough of this life,

Joined a self-help group, packed, and left in a whiz,

Demanding from now on her title was Ms.

And as for the gifts, why, he’d ne’er had a notion

That making a choice could cause so much commotion.

Nothing of leather, nothing of fur,

Which meant nothing for him. And nothing for her.

Nothing that might be construed to pollute.

Nothing to aim. Nothing to shoot.

Nothing that clamored or made lots of noise.

Nothing for just girls. Or just for the boys.

Nothing that claimed to be gender specific.

Nothing that’s warlike or non-pacific.

No candy or sweets…they were bad for the tooth.

Nothing that seemed to embellish a truth.

And fairy tales, while not yet forbidden,

Were like Ken and Barbie, better off hidden.

For they raised the hackles of those psychological

Who claimed the only good gift was one ecological.

No baseball, no football…someone could get hurt;

Besides, playing sports exposed kids to dirt.

Dolls were said to be sexist, and should be passe;

And Nintendo would rot your entire brain away.

So Santa just stood there, disheveled, perplexed;

He just could not figure out what to do next.

He tried to be merry, tried to be gay,

But you’ve got to be careful with that word today.

His sack was quite empty, limp to the ground;

Nothing fully acceptable was to be found.

Something special was needed, a gift that he might

Give to all without angering the left or the right.

A gift that would satisfy, with no indecision,

Each group of people, every religion;

Every ethnicity, every hue,

Everyone, everywhere…even you.

So here is that gift, it’s price beyond worth…

“May you and your loved ones enjoy peace on earth.”

Notice: This poem is copyright ©1992 by Harvey Ehrlich. It is free to distribute, without changes, as long as this notice remains intact. All follow-ups, requests, comments, questions, distribution rights, etc should be made to mduhan@husc.harvard.edu .

For Parents:

’Twas the Bike before Christmas

by P. R. Van Buskirk

by heatheronertravels Flickr

by heatheronertravels Flickr

From the website: http://holyjoe.org/poetry/buskirk.htm

’Twas the night before Christmas, when all through our house

Not a creature was sleeping, not even my spouse.

The stockings were hung by the chimney with screws.

(If you can’t find the nails, what else do you use?)

The children were restless, awake in their beds,

While visions of spanking them danced in our heads.

I worked in my bathrobe. My husband, in jeans,

Had gone down to the den with directions and dreams

To assemble a bike that came in small pieces

With deflated tires and fenders with creases.

Soon down in the den there arose such a clatter,

I sprang from my task to see what was the matter.

Away to my husband I flew like a flash;

He was shuffling through cardboard; his actions were rash.

The bike on the rug by this now flustered Dad

Soon gave me a hint as to why he was mad.

He needed a kickstand. It had to be near.

I shuffled some papers — he saw it appear!

We twisted the screws; we were lively and quick,

And we soon knew assembly would be quite a trick.

Fast as eagles in flight the pieces were found,

And he whistled and shouted for parts all around:

“Now socket! Now pedal! Now tires! Now brakes!

On handles! On kickstand! On horn! … oh… but wait!”

In the top of the toolbox, he fumbled around;

“I need two more screws!” he said with a frown.

And like all good parents determined to please

When they meet with an obstacle late Christmas Eve,

We shouted and yelled some complaints to each other.

There was never more frustrated father and mother!

And then, in a panic, we heard on the stairs

The prancing and hopping of feet… ’bout two pairs!

I opened the door and was turning around,

When kids burst from the hall with a leap and a bound.

They were dressed all in flannel, from their necks to their knees,

And their nightgowns were soiled with sugar and cheese!

Excuses poured forth from each pair of lips;

They stood in defiance with hands on their hips.

Their eyes were wide open, and each little child

Jumped when I yelled with a voice hardly mild.

They were frightened but cute, though much bigger than elves,

And we laughed when we saw them, in spite of ourselves.

A wink of the eye and a pat on the head

Soon let them both know they had nothing to dread.

They saw not a thing but went straight to their beds,

And we finished the bike and put bows on the sleds.

Then wheeling the bike by the tree (out of sight),

My hubby announced we should call it a night.

He sprang to his bed, to the clock gave a whistle,

As the time had flown by like a large Titan missile.

But I heard him exclaim as he turned out the light,

“Merry Christmas, my dear, but next year NO BIKE!”

Some good advice for all of us:

‘Twas the Night Before Christmas, The Techie Version

from: cafemom.com

by humbert15 Flickr

by humbert15 Flickr

‘Twas the night before Christmas, when all through the house

Not a peripheral was stirring, not even a mouse.

The Dropcams were hung by the chimney with care,

In hopes that St. Nicholas soon would be there.

The Nexuses were charging by the kids’ beds,

While visions of Angry Birds danced in their heads.

And Mama with her Mini, and I my iPhone,

Were tapping away by that pale LCD glow.

When out on the lawn there arose such a boom,

I sprang from the bed when a flash filled the room.

Away to the window I flew like a tweet,

And saw an old man shaking his fist in the street.

The moon on the breast of the new-fallen snow

Gave an Instagram filter to objects below.

When, what to my wondering eyes should appear,

But a miniature sleigh, and eight tired reindeer.

The driver was grumbling as my skin it did tingle,

And I reached for my iPod to Google “Kris Kringle.”

But, to my dismay, my device, it was dead

And throughout the house LEDs all flashed red.

The little old man look around and with a voice full of tension:

“I’m sorry to wake you but I need your attention.

I meant not to scare you or cause your kids fear

But I just launched an EMP bomb to shut down your gear.”

“Every year I’ve been coming and dropping off toys

And hiding from all the good girls and good boys

But these days I fly by and see no Christmas dreams

‘Cause the kids are all playing games while Netflix it streams.”

“And you mums and fathers, with your laptops on laps

Aren’t sleeping but tweeting, Facebooking, and Chatting With Snaps.

You barely have time to look your kids in the eye

Let alone leave me a nice piece of pie.”

“So now all your gadgets and gizmos are retired

They’ll be back on by New Year’s and I’ll home by the fire.

And for a few days at least you guys can just chat

Instead of Skyping your kids when it’s time for a bath.”

And the effect was immediate, scary, and stark.

We had to look up from our iPads and stare into the dark

And watch with wonder the soft-falling snow

And the crisp winter moon and stars that did glow.

And I looked over at Mama and she looked at me

In a way that I remembered from back in ’83.

She held out her hand and in the window we stood

While others woke up in our neighborhood.

The kids weren’t distracted with Liking their tweets

And they grabbed their galoshes and took to the streets.

They made snowmen and angels and sang Christmas cheers

And patted the eight tiny, impatient reindeer.

And they didn’t ask for Mario, Metroid, or Mickey

Instead they read books and got themselves sticky

Eating popcorn and cookies and drinking hot fresh cocoa

And talking of Christmases long, long ago.

Looking around, old Santa was pleased.

He nodded and listened to the sound of the breeze.

His beard like silver in the moonlight did shine.

“It’s Christmas!” he yelled. “You should all be offline!”

He put his sleigh into drive, to his team gave a whistle,

And away they all flew like the down of a thistle.

But I heard him exclaim, ‘ere he drove out of sight,

“Turn off your gadgets, and to all a good night!”

One only a lawyer could appreciate:

‘Twas The Night Before Christmas, Legal Version

(Legal Version)

Author Unknown

From: Urbanlegends.com

Whereas, on or about the night prior to Christmas, there did occur at a certain

improved piece of real property (hereinafter “the House”) a general lack of

stirring by all creatures therein, including, but not limited to a mouse.

A variety of foot apparel, e.g. stocking, socks, etc., had been affixed by and

around the chimney in said House in the hope and/or belief that St. Nick a/k/a/

St. Nicholas a/k/a/ Santa Claus (hereinafter “Claus”) would arrive at sometime

thereafter.

The minor residents, i.e. the children, of the aforementioned House, were

located in their individual beds and were engaged in nocturnal hallucinations,

i.e. dreams, wherein vision of confectionery treats, including, but not limited

to, candies, nuts and/or sugar plums, did dance, cavort and otherwise appear in

said dreams.

Whereupon the party of the first part (sometimes hereinafter referred to as

“I”), being the joint-owner in fee simple of the House with the parts of the

second part (hereinafter “Mamma”), and said Mamma had retired for a sustained

period of sleep. (At such time, the parties were clad in various forms of

headgear, e.g. kerchief and cap.)

Suddenly, and without prior notice or warning, there did occur upon the

unimproved real property adjacent and appurtent to said House, i.e. the lawn, a

certain disruption of unknown nature, cause and/or circumstance. The party of

the first part did immediately rush to a window in the House to investigate the

cause of such disturbance.

At that time, the party of the first part did observe, with some degree of

wonder and/or disbelief, a miniature sleigh (hereinafter the “Vehicle”) being

pulled and/or drawn very rapidly through the air by approximately eight (8)

reindeer. The driver of the Vehicle appeared to be and in fact was, the

previously referenced Claus.

Said Claus was providing specific direction, instruction and guidance to the

approximately eight (8) reindeer and specifically identified the animal

co-conspirators by name: Dasher, Dancer, Prancer, Vixen, Comet, Cupid, Donder

and Blitzen (hereinafter the “Deer”). (Upon information and belief, it is

further asserted that an additional co-conspirator named Rudolph may have been

involved.)

The party of the first part witnessed Claus, the Vehicle and the Deer

intentionally and willfully trespass upon the roofs of several residences

located adjacent to and in the vicinity of the House, and noted that the Vehicle

was heavily laden with packages, toys and other items of unknown origin or

nature. Suddenly, without prior invitation or permission, either express or

implied, the Vehicle arrived at the House, and Claus entered said House via the

chimney.

Said Claus was clad in a red fur suit, which was partially covered with residue

from the chimney, and he carried a large sack containing a portion of the

aforementioned packages, toys, and other unknown items. He was smoking what

appeared to be tobacco in a small pipe in blatant violation of local ordinances

and health regulations.

Claus did not speak, but immediately began to fill the stocking of the minor

children, which hung adjacent to the chimney, with toys and other small gifts.

(Said items did not, however, constitute “gifts” to said minor pursuant to the

applicable provisions of the U.S. Tax Code.) Upon completion of such task, Claus

touched the side of his nose and flew, rose and/or ascended up the chimney of

the House to the roof where the Vehicle and Deer waited and/or served as

“lookouts.” Claus immediately departed for an unknown destination.

However, prior to the departure of the Vehicle, Deer and Claus from said House,

the party of the first part did hear Claus state and/or exclaim: “Merry

Christmas to all and to all a good night!” Or words to that effect.

‘Twas the Night Before Christmas

in Brooklyn 2 (The Don)

from: http://www.appleseeds.org/twas-night_vers.htm

Twas the night before Christmas,

Da whole house was mella,

Not a creature was stirrin’,

Cuz I had a gun unda da pilla.

When up on da roof

I heard somethin’ pound,

I sprung to da window,

To scream, “YO! Keep it down!”

When what to my

Wanderin’ eyes should appear,

But da Don of all elfs,

And eight friggin’ reindeer!

Wit’ slicked back black hair,

And a silk red suit,

Don Christopher wuz here,

And he brought da loot!

Wit’ a slap to dare snouts,

And a yank on dare manes,

He cursed and he shouted,

And he called dem by name.

“Yo Tony, Yo Frankie,

Yo Vinny, Yo Vito,

Ay Joey, Ay Paulie,

Ay Pepe, Ay Guido!”

As I drew out my gun

And hid by da bed,

He flew troo da winda

And slapped me ‘side da head.

“What da hell you doin’

Pullin’ a gun on da Don?

Now all you’re gettin’ is coal,

You friggin’ moron!”

Den pointin’ a fat finga

Right unda my nose,

He twisted his pinky ring,

And up da chimney he rose.

He sprang to his sleigh,

Obscenities screamin’,

Away dey all flew,

Before he troo dem a beatin’.

Den I heard him yell out,

What I did least expect,

“Merry Friggin’ Christmas to all,

And yous better show some respect!”

‘Twas the night before Christmas, Senior Version

From: http://allnurses.com/nursing-humor-share/twas-night-before-269593.html

by FirstBaptistNashville Flickr

by FirstBaptistNashville Flickr

‘Twas the night before Christmas at Rock-Away Rest, And all of us seniors were looking our best.

Our glasses, how sparkly, our wrinkles, how merry: The punchbowl held prune juice plus three drops of sherry. A bed sock was taped to each walker, in hope That Santa would bring us soft candy and soap. We surely were lucky to be there with friends, secure in this residence and in our Depends.

Our grandkids had sent us some Christmasy crafts, Like angels in snowsuits and penguins on rafts. The dental assistant had borrowed our teeth, And from them she’d crafted a holiday wreath The bed pans, so shiny, all stood in a row, reflecting our candles’ magnificent glow.

Our supper so festive — the joy wouldn’t stop.T’was creamy warm oatmeal with sprinkles on top. Our salad was Jell-O, so jiggly and great, Then puree of fruitcake was spooned on each plate. The social director then had us play games, Like “Where Are You Living?” and “What Are Your Names?

Old Grandfather Looper was feeling his oats, proclaiming that reindeer were nothing but goats. Our resident wand’rer was tied to her chair, in hopes that at bedtime she still would be there. Security lights on the new fallen snow made outdoors seem noon to the old folks below.

Then out on the porch there arose quite a clatter …..

(But we are so deaf that it just didn’t matter). A strange little fellow flew in through the door, Then tripped on the sill and fell flat on the floor. ‘Twas just our director, all togged out in red. He jiggled and chuckled and patted each head. We knew from the way that he strutted and jived our social-security checks had arrived.

We sang — how we sang — in our monotone croak, Till the clock tinkled out its soft eight p.m. Stroke. And soon we were snuggling deep in our beds, while nurses distributed nocturnal meds. And so ends our Christmas at Rock-Away Rest. Soon you’ll be with us; we wish you the best!!!

Do you have a favorite version?  Please feel free to copy and paste it in the comments or provide a link to your page!

HAPPY HOLIDAYS!

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Filed under Cycling, On Writing, Other Stuff

20 Christmas Gifts For Cyclists

 

From my column at The Washington Times Communities

WASHINGTON, DC, November 21, 2012- If you have a cyclist or occasional bicycle rider on your Christmas list, it may be difficult to find just the right bike-related gift.  Some of the items on this list are practical, others are fun, some are for gadget lovers, and others are just crazy and difficult to find, but deserved a mention.  There is sure to be something on this list for every bike lover you have to shop for.

1.  The United Pedal Saddlebag (around $90):  I have started to see more and more bike commuters using saddlebags to carry their stuff in.  United Pedal has a variety of stylish and trendy saddlebags that connect to the saddle or handlebars of most bikes.  Made in New York City.

2.  The Bento Box (starting a $7):  Cyclists love this small but very useful item for carrying essentials. The Bento Box can be found in several different styles, and mounts to the bike frame near the handlebars.  It has a single zipper for easy opening and attaches to your bike with Velcro straps for easy removal.

3. Bookman Lights ($29/pair): If riding at night or commuting during the fall months, cyclists should have mounted lights to remain visible at all times.  Based in Stockholm, Bookman creates stylish lights in an array of colors that can be mounted almost anywhere on your bike in seconds.

4.  Pedalite 360 Degree Visibility Pedal Lights ($55): For a great way to stay visible on the evening commute, Amazon has the Pedalite 360 Degree Visibility Pedal Lights.  The pedal lights charge as you pedal to flash built-in pedal lights, which stay on for a full 5 minutes after pedaling stops.  The reviews form customers, however, seem mixed.

5.  One Two Three Speed Reflective Helmet Bows ($15): On the subject of being visible, these reflective helmet bows attach to the back of most helmets, and can be adjusted for top visibility.  One Two Three Speed Reflective Bows come in a variety of colors, so that you can change them up according to your look or mood.

6. Bells (staring at $4):  City riders and commuters need to be seen as well as heard.  Bicycle Bells make really fun stocking stuffers.  There are amazing bicycle bells, starting at very reasonable prices. For really unique bike bells at great prices, search “bike bell” on Etsy.com.  You will be on there for hours.

7.  The Bicyclick & Click-base ($15/$25): For mountain bikers, group riders, trail riders, and kids, the Bicyclick allows you to connect two or more flat-handle bicycles and stand them on virtually any terrain.  The Click-base allows you to stand your bike in your garage, driveway, or workplace.  Being married to a man who collects bicycles like stray dogs –“baby, I just found it on Craigslist and it was so cheap, they were basically giving it away to a good home,”- the Bicyclick has really made a difference in our bike storage.

8.   SportHolster by Urban Tool: An award- winning design, the SportHolster by Urban Tool has 5 different pockets for various media and other necessities, as well as a cable router, key strap with yo-yo, and reflective patches for the ultimate hands-free experience.  “This is the most practical cycling (hiking, running and other outdoor sports) item that I own,” says Lesly Jones of Black Women Bike DC (BWBDC).

9. The Burley Travoy Cargo Trailer  ($260): This is a great gift for the cyclist husband who says, “I would have picked up that gallon of milk you asked for honey, but I was on my bike.”  With this fully collapsible trailer that attaches to the saddle of almost any bike, your husband will be able to bring home an entire week’s worth of groceries!

10.  The GoPro Camera ($199 and up):  GoPro cameras seem to be on almost every rider’s list this year.  Fantastic for capturing every minute of your ride, these cameras have built–in Wi-Fi, and can be mounted on virtually any bike.  Bike commuters are also using mounted cameras to document accidents, aggressive drivers, and to protect themselves in case of an accident.  If your cyclist has been especially nice this year, the GoPro may be the perfect gift.

11.  The Biologic Reecharge ($110): The Biologic Reecharge allows you to charge your iPhone or iPod while you pedal.  It has a 1600 mAh Lithium polymer battery and can be mounted on most bikes.  The battery can also be charged via USB for extra juice while on your ride.  Again, it seems like the reviews on this are mixed.  The Biologic ReeCharge sells for about $110.

12.  The MiniWiz HYmini ($50): If you want to spend half as much or don’t have an iphone, the HYmini may be more suitable.  The HYmini harnesses solar and/or wind power to charge any device.  It also has an LED night-light and charge indicator.   The Editors at PC Magazine gave the HYmini a 3 ½ star “good” rating, citing its multiple charging methods and designs as pros.  However, they also found that the charge capacity was relatively small and that the recharge time was considerably long.

13. Voltaic Fuse 4W Solar Charger ($129): Made by Voltaic, the 4W is a lightweight solar power addition that can be added to almost any bag.  It can also be connected directly to a bicycle, tent, or any other place where you want solar power.  Equipped with two 2.0 Watt solar panels, the 4W will give you approximately 3 hours of talk time on your phone (depending on phone) from a one hour charge in the sun.  A typical phone will charge in 4 to 5 hours.

14.  The Apollo shirt ($105): For those who have to dress up for work, the Apollo shirt will make sure you arrive at the office cool and dry.  The Apollo shirt is a dress shirt by Ministry of Supply that uses NASA space suit technology to regulate body temperature.  The Apollo also has unique “moisture wicking” construction and is antimicrobial. Another bonus, it is also wrinkle- free, so you never have to iron it.  Apollo shirts are, however, not cheap.  The Apollo shirt starts at $105 at the Ministry of Supply website. Ministry of Supply also offers the Agent shirt, which has all of the technology of the Apollo shirt, minus the heat-regulating technology.

15. The Outlier Women’s Daily Riding Pant ($188): These sleek pants by Outlier, suggested by Veronica Davis of BWBDC, are made with a core 4Season fabric, four way stretch and doubleweave twill fabric.  Treated with “self-cleaning” Nanosphere, these pants are highly resistant to dirt.  Made in New York City, Outlier adheres to strict bluesign environmental standards, and the fabric is low impact, made with tight emissions standards.

16.  The Hovdig ($600): The Hovding is a stylish working girl’s or metrosexual guy’s dream.  For fans of the elaborate hairdo, wearing a bike helmet has always been a problem.  No more!, say the Swedish makers of the Hovding.  Working on the same principle as automobile airbags, the Hovding is a collar worn around the neck that pops out into a full helmet when triggered by sudden movements.  The Hovding is currently only available in Europe and sells for around $600.

17. The road popper ($39): Who doesn’t want a bottle opener mounted to their bike saddle?  Well, for $38.58 you can have one too at Shapeways.com.   Is your cyclist more of a wine lover?  No problem, the Bicycle Wine Rack ($38) fits 1” to 1.5” bike frames.

18.  The ICEdot Crash Sensor: Launching next year, with a projected price of $200, the ICEdot Crash Sensor is a tiny circular sticker- the “dot”- that goes on you helmet.  The “dot” detects and measures force and impact.  Once it detects an impact, the dot sends a message to your smart phone starting a counter that alerts your emergency contact numbers and provides coordinates of where you are should you fail to stop it in time.

19.  The PUYL tire pump/ headlight: Winner of the 2009 Eurobike award, the PUYL combines a bike pump and headlight in one gadget that fits to the frame of the bike.  The LED light charges with pumping through electromagnetic induction.  The PUYl can be viewed in formpasch’s website, but I have not been able to find it for sale anywhere.

20.  Gift card:  Cyclists are notoriously picky and complicated when it comes to their accessories and gear.  Sometimes the best idea is a gift card.  “Most of the things I want I can’t really explain to non-cyclists, says Allyson Criner Brown of BWBDC, “at least not without sounding overly specific and greedy…. The clothing needs to be the right fit and the gear needs to be specific.”  Sometimes you’re just better off getting a gift card.

Happy shopping!
Read more: 20 Christmas gifts for cyclists | Washington Times Communities

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Filed under Cycling, From The Washington Times Communities

DC, Maryland and Virginia launch the Street Smart Fall Campaign

Mike Chapman, Loudoun County Sheriff’s Office, speaking at the event

From my column at the Washington Times Communities

WASHINGTON, DC, November 16, 2012- Fall in the DC area is a beautiful time, but also a time for increased traffic-related cyclist and pedestrian injuries and fatalities.  As Daylight Savings changes to Standard Time, it is often dark by five p.m., just in time for the evening commute.  It often takes a while for drivers to adjust to commuting in the dark, which makes it more difficult to spot riders and pedestrians.  An additional risk is that as the weather turns colder, many riders and pedestrians wear coats–which are often dark in color–making them even more difficult to see.

According to the Metropolitan Washington Council of Governments (COG), in 2011 there were 76 pedestrian traffic-related fatalities and 6 cyclist fatalities in the DC metro region.   This accounted for 29% of all traffic related fatalities in the area.   Over 430 crashes involving pedestrians occurred in November and December of last year alone, making the fall months some of the most dangerous for pedestrians and riders alike.

Last Wednesday, DC, Maryland and Virginia officially launched the Street Smart fall public education campaign to raise cyclist, pedestrian, and motorists safety awareness.  Taking advantage of the change from Daylight Savings to Standard Time, when darkness falls on commuters one hour earlier, program officials want to highlight the added risks posed by decreased visibility and the need for drivers, pedestrians, and cyclists to be increasingly aware of each other, share the road, and obey all traffic laws and signals.

The official launch of the educational campaign took place in Loudon County, VA, at what has become one of the busiest and most dangerous intersections in the area. Participants at the event at the corner of Belmont Ridge Road (Route 659) and the W&OD Trail in Ashburn included Todd Turner from the National Capital Region Transportation Planning Board; Ralph Buona from the Loudoun County Board of Supervisors; Jeff Dunkel form the Montgomery County, Maryland Department of Transportation; Steven Friedman from the Crash Victim/Montgomery County Pedestrian Traffic and Safety Advisory Committee; Mike Chapman from the Loudoun County Sheriff’s Office; Paul Gilbert from the Northern Virginia Regional Park Authority; and Cindy Engelhart from the Virginia Department of Transportation.

As the likelihood of cyclist and pedestrian injury rises, safety officials take time in the fall to remind area cyclists, motorist and pedestrians that the change to Standard Time means a more dangerous evening commute.  City officials and Street Smart advocates urge commuters to be watchful of other drivers, pedestrians, and cyclists in an effort to reduce cyclist fatalities and injuries this season.

George Branyan, Pedestrian Program Coordinator at DC Department of Transportation, explains that the lower light in the evening makes it harder for drivers to see pedestrians and exacerbates common hazards, especially at signals and intersections.  The largest number of crashes involving pedestrians and cyclists in the District occur at intersections when cars are turning left or right.  The second largest number of accidents occurs when pedestrians and cyclists cross against the light at an intersection, jaywalk, or cross in the middle of the road.

Branyan urges drivers to pay special attention when turning at an intersection and cyclists to use bright lights.  Drivers need to be alert when exiting and entering driveways, looking for pedestrians on the sidewalk and cyclists on the road.  Drivers need to be watchful at intersections and take special care in low light conditions.

If you are a cyclist, here are some tips for riding in traffic.  Michael Farrell, from the Metropolitan Washington Council of Governments (COG) says that the biggest danger for cyclists and pedestrians this fall season is the same: they are not visible in the dark, “there are too many bicycles out there without lights or even reflectors.”  It is important that all bicycles are equipped with reflectors and that all cyclists have lights if they are planning to ride at night. Cyber Drive Illinois has a list of equipment necessary to make you as visible as possible while on the road.  The list includes:

  • Clear front reflector
  • Red rear reflector visible for at least 100 ft.
  • Wheel mounted side reflectors
  • Reflector pedals
  • Front light visible for at least 500 ft., if you plan to ride at night

A significant part of the campaign is a focused crackdown by area law enforcement, especially between November 14 and November 25.  Officers will be ticketing cyclists, pedestrians, and drivers who do not follow traffic safety laws.   Tickets and fines will range between $40 and $500 depending on the infraction.   Law enforcement, local, county, and state agencies will also be distributing handouts and tip cards to further commuter awareness.

Street Smart organizers and safety advocates urge drivers to be especially alert, take extra caution, and obey speed limits and traffic signals.  Cyclists and pedestrians are urged to do the same.   Street Smart has a helpful checklist for all commuters this fall season:

 

                   Street Smart Safety Tips

                   (BeStreetSmart.net)

If you’re driving…

  • Look twice for people in crosswalks and yield to pedestrians and bicyclists
  • Be careful when passing stopped vehicles
  • Yield to pedestrians and cyclists at intersections when you’re turning
  • Allow three feet when passing bicyclists
  • Look for cyclists and cars before you open your door
  • Slow down and obey the speed limit
  • Avoid using your cell phone while driving

If you’re walking…

  • Cross the street at the corner and use marked crosswalks when they’re available
  • Wait for the “Walk” signal to cross the street
  • Before crossing look left, right, and left again
  • Be seen! If you’re walking after dark or in bad weather, make it easier for drivers to see you by wearing light clothing or something reflective
  • Don’t text while you’re crossing the street
  • If you’re on an off-street trail, obey all posted signage and approach intersections with caution

If you’re biking…

  • Obey all traffic signs and traffic lights
  • Ride in the direction of traffic, at least a car door width away from parked cars
  • Use hand signals so drivers, cyclists, and pedestrians know what you’re going to do
  • Always wear a helmet
  • Use lights if you’re riding at times of darkness
  • If you’re on an off-street trail, obey all posted signage and approach intersections with caution

Street Smart is a public awareness and enforcement campaign in its 11th year.  Sponsored by the Metropolitan Washington Council of Governments (COG) and the National Capital Region Transportation Planning Board (TPB), Street Smart aims at reducing cyclist and pedestrian injuries and deaths in the DC metropolitan area.
Read more: DC, Maryland and Virginia launch the Street Smart Fall Campaign | Washington Times Communities

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Biking for Beginners: 10 Tips to Ride Your Bicycle Safely in Traffic

Riding in traffic, even slow traffic, is one of the scariest obstacles that many beginning riders have to overcome.  Thinking of being hit by a car while on your bike is enough to discourage many from even attempting to ride their bicycle in the city.

When I first started riding, I had visions of myself and my snazzy blue bike pinned under a bus every time I went out on the road.  I was constantly worried that I would get “doored,” a dog would run into my path, or I’d meet my death in some other horrible bike/car related way.

It took a while and a little perseverance, but I can finally ride the road comfortably and feeling safe and confident.  Following are a few tips that helped me learn to ride with traffic, and others that I learned along the way.

1.  Keep you bike in proper working order

from Sanitaryum.com

Keeping up with bike repairs is probably ne of the most important things a rider can do to ensure their safety.  A loose chain or flat tire at the wrong time can spell disaster.  Fortunately, keeping your bike working properly is not very difficult.

The League of American Bicyclists suggests the “ABC Quick Check:”

A – Check Air pressure
B – Check Brakes
C – Check Cranks, Chain, and Cassette
QUICK- Check Quick releases
CHECK- Check it over

There is a more detailed version of the ABC Quick Check on the League’s website: http://www.bikeleague.org/resources/better/beginningcycling.php

By remembering this short phrase, you will be able to make a fast check of your bike every time you ride.

2.  The Gear

by BLMOregon, Flickr Commons

The right gear can make a big difference.  Despite the helmet controversy, if you are in a bike accident, your helmet will protect your head from injury and may even save your life.

Another piece of equipment that I have found extremely useful, especially when I was still learning to balance on my bike, is a mirror.  Mirrors can be mounted on a helmet or on the handlebars, but either way, they are very helpful in keeping an eye on traffic behind you without having to constantly turn your head or body to look around.

A bell, horn, or whistle is also a good basic item to alert motorists, other riders, and pedestrians of your presence.  Your bell should be loud enough so that motorists can hear it.  The Illinois Department of State’s Cyber Drive Illinois  suggests a horn that can be heard from 100 ft.   Delores Simmons of Black Women Bike DC (BWBDC) recommends a whistle to get drivers’ attention.

Comfort is also important.  Make sure the clothes and shoes you are riding in fit comfortably and protect you from the wind and elements.  It is much easier to focus on the road without the distraction of ill-fitting shoes or being too cold.

3.  Be Visible

It is extremely important for riders to be visible to motorists, other riders, and pedestrians.  Cyber Drive Illinois has a list of equipment necessary to make you as visible as possible while on the road.  The list includes:

  • Clear front reflector
  • Red rear reflector visible for at least 100 ft.
  • Wheel mounted side reflectors
  • Reflector pedals
  • Front light visible for at least 500 ft., if you plan to ride at night

Others suggest a reflective vest, and/or a flashing light for night riding.

4.  Make eye contact with drivers

Never assume that a motorist sees you on your bicycle.  Always try to make eye contact with drivers to ensure that they are aware of your presence.

When you are behind or beside a car, avoid riding in a car’s blind spot.  Remember that if you cannot see the car’s rearview mirrors, the driver cannot see you.  Even when you can see the mirrors, never assume that the driver has seen you.

5. Obey traffic & bike signals and lane markings

When there are no specific bike signals, cyclists must follow regular traffic signals and lane markings, like any other vehicle on the road.  Riders should stop at red lights and stop signs, obey right-of way laws, as well as ride on the rightmost lane of traffic.  Riders should also ride with traffic and not against it.

From Bicyclesafe.com, 10 ways to not get hit

One of the complaints that I have heard from riders lately is people riding the wrong way on a one-way bike lane.  Even though it may not seem like a big deal to ride against traffic, riding the wrong way on a one-way bike lane can be very dangerous for you and other riders.  For one thing, if you meet an oncoming rider and you are riding the wrong way, there may not be enough space for both riders and a car, which can be very dangerous.  Moreover, if you are riding in the wrong direction, cars making a turn onto the street may not see you or expect you, which can lead to a collision.

6.  Use hand signals

There are four basic hand signals for cyclists.  Learn them and use them every time you are going to stop or make a turn.

by CAA Bike Safety

7.  Turning

Turning, especially turning left, can be tricky, as motorists may not be ware of what you are doing.  Always signal appropriately when turning, giving motorists and other riders enough time to see you and react.  Before turning, (1) think about what you are going to do, (2) scan for obstacles and hazards, (3) signal, and (4) turn.  Turn from the proper lane and make sure to avoid turning only lanes well before the intersection if you are not turning.

To turn left at an intersection, there are two options.  (1) Signal and change lanes to your left, and turning from the left lane; or (2) remain in the right lane, cross the intersection, and wait until the light changes to cross.

8.  Sharing the road with other cyclists

If you are riding with other cyclists or in a group in traffic, always ride in a single file.  When passing another rider, make sure you pass on their left.

9.   Ride the lane when appropriate

Bike Allowed Use of Full Lane CVC 21202, San F...

Bike Allowed Use of Full Lane CVC 21202, San Francisco. (Photo credit: Wikipedia)

Most traffic laws state that, where there are no bike lanes, cyclists should ride “as far to the right as practicable.”  This means that riders should ride leaving enough space to their right to maneuver in an emergency as well as to avoid getting hit by the door of a parked car.

On wider roads, there is enough room for cyclists and cars in the same lane.    On these roads, cyclists should ride just to the right of the lane, being careful to leave adequate room to avoid the “door zone,” and always riding in a straight line.

Where the lane is not wide enough for a car and a bicycle, cyclists should take the lane and ride the right third of the lane to avoid getting buzzed by cars on the left or being hit by turning vehicles, vehicles exiting driveways, or parked car doors.  This should only be done in areas where cars are traveling at the same speed as bicycles or if there is an obstacle or hazard that makes the road too narrow to share with a car.

10.  Keep calm and stay alert

Freaking out is the worst thing you can do while riding in traffic.  It is important to remember the basic rules and safety tips and not to push yourself too far beyond your comfort level.   Confidence comes with practice and time.  If I can do it, anybody can.  Remember you can always pull over (do so safely and signal!) and walk your bike if you feel traffic is too heavy or until you feel comfortable.

Staying alert and anticipating what others will do is the best way to avoid an accident.  Ride defensively and assume that motorists do not see you.  As you become more familiar with routes in your area, you will be able to identify dangerous stretches and intersections, where you can learn to spot potential hazards and distracted drivers.  Michael Bluejay of Bicyclesafe.com (http://bicyclesafe.com/) suggests riding as if you were invisible, “It’s often helpful to ride in such a way that motorists won’t hit you even if they don’t see you.”

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