General News

Spring tune-up for you and your bike!

Nothing compares to the simple pleasure of riding a bike.

But, before your first ride of the year, it’s a good idea to tune up your bike and inspect it for signs of wear. Most checks can be done at home, but if you don’t have time, energy or the right tools, your local bike shop may be offering a spring tune-up special to help get you on your way! The tune-up will generally consist of a good cleaning, as well as a close inspection of the brakes, wheels, drive-train, tires, cables, and lube.

After your initial tune-up, it’s still a great idea to do a quick two-minute check of your bike before each ride to help prevent a long and slow walk home.

• Bounce your bike once or twice by lifting it about 5 inches off the ground. Listen for unusual rattles as they can indicate loose parts.
• Check the brakes by giving each handle a good squeeze to ensure they are tight and that the cable is securely fastened.
• Tighten the quick release levers, as a runaway wheel can make for a nasty surprise.
• Check the crank to ensure that the crank bolts are tight and the chain cogs aren’t missing any teeth.
• Inspect your handlebars to make sure that the stem is tight and that there aren’t any cracks or bends.
• Spin the wheels and check the air. Spin the wheels to see that the turn freely with no brake rub. Making sure your tires are properly inflated as it will make for an easier ride as well as prolong the life of your tires. Tire pressure will vary based on the tire width and type, so please consult your bike’s user guide or ask at your local bike shop.
• Lube your chain at least once a week using a Teflon-based spray. When lubing your chain ensure that there is only a little slack in the chain. Excessive slack in the chain can result in slippage and can break off chain cogs.
• Check your helmet! Wearing a helmet when cycling can reduce your risk of serious injury by up to 85%.¹ But you also need to examine your helmet for signs of wear including cracks and fading. Helmets should always be replaced every 5 years or after a crash as hidden damage may reduce their effectiveness.

Now that your bike is ready to go, make sure your body is ready as well. Spring is a perfect time to revamp your physical activity regimen, but it is important not to try and start off with a long ride right away. Use the following tips to help your body adjust to the road again:

Start off with short rides around your neighbourhood at a comfortable pace. After the first week or two, slowly increase the distance or duration biked by about 10%. Once you have a comfortable distance or route, gently begin to increase the intensity or speed of your ride.

Slowly building distance and intensity will help prepare you for the season ahead and will help reduce your risk of injury and excessive muscle soreness.

If you need some ideas or would like to try a new route, visit the Winnipeg Trails Association and the Manitoba Cycling Association websites as they have some great resources to help you find a route that works for you.

There are plenty of benefits to using your bike as a mode of transportation. It’s great exercise, helps relieve stress, helps to reduce pollution and can also energize you for the workday ahead. If you need added incentive to try cycling to work, visit www.commuterchallenge.mb.ca and register for a chance to win prizes for active commuting from June 4^th to 10^th.

Now if biking isn’t your thing, just pick any other activity that you enjoy! There are lots of outdoor activities that you can do…walking, wheeling, jogging, golfing, rollerblading, and gardening are all good for your health and are great ways to get “in motion”! Remember, getting “in motion” doesn’t have to be too difficult and mild spring/summer weather can make it even easier.

As always, we welcome your stories and questions at getactive@winnipeginmotion.ca.

Remember – whatever your age,
whatever the weather,
getting “in motion” is good for your health!

¹Thompson, R., Rivara, F., & Thompson, D.. A Case Control Study of Effectiveness of Bicycle Safety Helmets, New England Journal of Medicine, 320: 1361-67, 1989.