safety and health


	Health and Safety
Cycle Helmet Questionnaire The Future Preparation RoSPA Cycling Proficiency Test Carrying Children on Bicycles National Cycling Strategy Know the Signs Advanced Stop Lines Police Recorded Cycle Form Cycling and Health Good Cycling Code	How not to cycle The NHS: Cycling is an excellent form of exercise to increase general fitness. It's good for your heart and lungs, and for improving stamina and muscular strength. Cycling regularly also helps to relieve anxiety and stress, and can be fitted into every day routines. Before you start cycling it is sensible to follow some general tips: Do not cycle if you feel unwell e.g. cold / sore throat Do not push yourself - go at a comfortable pace and build up distance and speed gradually Do not cycle for at least an hour after eating a large meal Always warm up before exercising, e.g. gentle stretching to warm up your muscles, especially calfs and thighs, and to mobilise your joints. Remember to cool down, by doing similar stretches, when you finish Cycle Helmets: It has to be acknowledged that the use of cycle helmets and their effectiveness is an emotive subject. Statistics are used by both pro and anti cycle helmet groups to argue their case, and subsequently cyclists are often confused by conflicting information on the wearing of cycle helmets. A lot of research and study has been undertaken on the subject. What most people do agree on is that cycle helmet design needs continual improvement and if worn it's important that a helmet is fitted properly. Most individuals and cycling bodies recommend the use of helmets. And anyone who has seen the number of times their child has fallen off their bicycle just playing outside will probably be reassured that their child is wearing head protection. As to adults and their use on long distance cycle rides, it's up to the individual. Of course there are strong commercial interests in persuading people to wear a helmet, but experienced cyclists know the dangers and many of them choose to wear one. Read the arguments from both schools of thought though, it's an open debate with relevant points from both sides. In the end, use your own judgment, your own reason and common sense in deciding upon whether or not to use a cycle helmet.
before ...
... and after

Water:
Drink lots of water when cycling. Our bodies are made up of 65% water and it's essential to every bodily function including temperature regulation and energy levels - dehydration can lead to dizziness and cramp.

Certain drinks like tea and coffee, including alcohol, instantly quench your thirst but should be avoided as they actually encourage your body to lose water. By drinking lots of water, you replace lost fluids and it helps to cool you down and stave off tiredness.

The golden rule: Don't wait until you are thirsty before you drink water. Keep drinking as you ride - having a drink every 20 minutes can be considered a useful guide. Cramp is a sure sign of dehydration but general tiredness too can be eased by keeping up your water levels. Water's cheap and you can replenish your supplies along the way. Just be sensible - avoid tea, coffee, alcohol and cola-type fizzy drinks while in the saddle.