May is National Bike Month. Go for a ride and be healthy!
May is National Bike Month. Go for a ride and be healthy!

May is National Bike Month

If you are looking for a way to exercise without the stress and pounding on your joints, while still being able to make friends and see beautiful scenery, biking might just be the thing you need.
“Biking is easy on the joints and a great option for almost everyone, including those who have had hip or knee injuries or conditions,” said Simon Mears, M.D., one of our orthopedic experts at UAMS. “Cycling can improve stability and decrease the chance of injuries in the future, strengthening knee and leg muscles without jarring the joint.”
9 Tips for Beginner Cyclists
There are millions of Americans who ride bikes and that number is increasing all the time. With more and more riders on the trails and roads, these tips for beginner cyclists will help you ride better and safer. 
1. Protect your head. Head injuries cause 60 percent of cycling deaths in the U. S. Many of these deaths could be avoided if everyone wore a helmet while cycling. Always wear a helmet when riding and make sure your kids do as well. Many states have bike helmet laws, but you should always wear one even if you are not required to by law. 
2. Don't pedal in high gear for extended periods of time. You want to try and keep your cadence between 70 and 90 revolutions per minute (RPM). When you pedal in a high gear, it puts added strain on your knees. 
3. Use your gears. When climbing hills shift into a gear that will keep your cadence in the right range of rpm's so you can make it up the hill without putting undue stress on your knees. 
4. Get a proper bike fit. Having your bike set up to fit your body will make riding much easier, more efficient and cause you much less pain and soreness during and after the ride. 
5. Get the right saddle. Getting the right saddle will make a huge difference while riding. Don't think the thickest padding will give you the most comfortable ride. A longer seat with a cutout will generally be the best type of saddle. Read reviews online and find out what others like, then test ride a few. 
6. Change position while riding. Move your hands around on the bars, and move your rear end around on the saddle. This will keep your hands, arms and rear from getting numb due to prolonged time in a given position. 
7. Don't ride with headphones on. It can be extremely dangerous if you don't hear an emergency vehicle or other commotions behind you or off to the side. If you have to have music, get a small clip-on radio with a speaker that you can attach to your jersey. 
8. Know the rules. Ride with traffic and obey all road signs. Closely watch all cars in front of you so you can try to anticipate what they are going to do. 
9. Keep your head up. Look out in front far enough ahead so you can react to any obstacles in the road or on the shoulder in front of you.  Things like storm drain grates are very bad for skinny road bike tires. 
If you follow these tips, you will have a better, safer and more enjoyable time on your bike.
Article courtesy of Active.com.

Now go for a ride and
have a great month!

Events in Arkansas
May

14

Kendrick Fincher Road Duathlon

7:00 a.m. to 9:00 a.m.
Rogers

14

Easter Seals Rock Run 8K

7:00 a.m. to 9:00 a.m.
Little Rock   

15

The Ugly Gnome

7:00 a.m. to 1:00 p.m.    
Greenbrier

For more events in Arkansas, visit Arkansas Outside.
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