Cyclists are suffering more serious injuries in road crashes than ever before, the study about road safety from published research in the Medical Journal of Australia, Ben Beck and other 6 researchers investigated deaths and serious injuries after traffic crashes in Victoria from 2007 to 2015.
There were 10,092 road traffic deaths and serious injuries over the course of our study. This led to over 77,000 disability-adjusted life years (a measure of overall disability burden, expressed as the number of years lost to disability or early death).
The estimated health costs associated with these road traffic injuries (known as “health loss” costs) was more than A$14 billion.
More cyclists are ending up in hospital, no matter you’re a bicycle commune rider or have cycling as hobby. Sometimes, even a very small mistake would possibility cost you thousands in hospital bills.
Today, we’re going to talk about 9 the most common small mistakes that cost thousands in the hospital and let’s try to ride as safe as we can be.
Not a comfortable seat high
Experiencing pain in the front of your knee? Your seat is probably too low, causing you to under-extend your pedal stroke.
Felt tired and sore after riding for a while? Your seat is probably too high, causing you to use the wrong energy of your body when pedaling the bike.
At the right seat height, your knee should be slightly bent at the bottom of your pedal stroke, when the crank arm is parallel to the seat tube, not perpendicular to the ground. It’s the opposite if the seat too high.
Biking out like this would high risk lead to any bicycle accidents on the bumping road? At the moment you fall from the bike, if possible control the bike well with your skills, it would escape from a bad situation. Otherwise, bad things happen just in few seconds.
From “How to get your bike saddle height right” by bikeradar, Seat height, fore/aft, and tilt should all be addressed simultaneously to ‘set your bike seat’.
Get all three of these things right and you’re off to a good ride. Get any of the three wrong and it can lead riders straight back to their golf clubs, ping pong racket or walking shoes ,Bikeradar mentioned.
For me , not have a comfortable seat high is hard to get along riding.It’s better to go to the nearest bike store and ask simple fixes to make the right seat high so that would ride safe and enjoyable.
2. Not maintaining your bike regular
Not maintaining your bike regular will also cause unnecessary troubles in the open road. A properly maintained bike makes riding a better and safer experience. To get the most benefit out of your bike, it’s wise to maintain it regularly.
In the last several months, I talked about E-Bike Maintenance in the blog which names How To Prepare An Enjoyable Low Budget E-Bike Travel, such as maintenance E-Bike Battery, Drive Train, Brake, Tire and Motor.
For your road bike or mountain bike, maintain the brake, train and tires are very basic from time to time. Beside pre-ride inspection, clean and lubricating your bike is so important. Keeping your bike parts properly cleaned and lubricated is crucial for good performance.
From rei.com, the best defense against loose components is a routine inspection before every ride. This will help you catch potential problems before they develop into safety hazards.
What happens if you do not maintain your bike regular?To keep it simple, as I see it :
Hazards 1) Not a good performance in riding
Hazards 2) Not pretty on your bike with dirt
Hazards 3) Not safe indeed which will cause potential hazards
Take your bicycle for maintaining if you’re busy or you also can maintain it at home in the weekend.
3. Bad bicycle fit—a large bike or a small bike
How do you feel when you riding a bicycle not fit you?
I had the experience to ride the public bicycle, when I sit on the bike, I start felt that not comfortable. Even if ride other people bike, it felt things not right if you got used into your own bicycle.
What is bike fit? keep it simple, adjusting each one of these connections points: fee, pelvis, and hands.
To get the right fit: two key: seat height and reach.
The seat height should be high enough to give you a very slight bend in your knee when your foot is at the bottom of the pedal stroke.
4. Not carrying a repair kit and a bicycle first aid kit
Bring the necessary “ tools” for your riding would be necessary. Most of the cyclist who likes the road trip or mountain biking, they may bring the repair kit, isn’t it?
A repair kit for your bicycle repair when the bike have some problems outdoor, how about a bicycle first aid kit? that was “ tools” for you and help you save when it’s necessary for the outdoor first aid care.
Without the appropriate “tools” you can only seek help from others if they’re willing to help you out.
Before you get to reach out to bicycle expert who can help on your bike repair, a simple set of repair kit would help you a little bit to change the tires and losing components.
Before the paramedics will arrival, bicycle first aid kit it’s a kind of basic stuff you can use for the first aid treatment.
By doing so, why not have a bicycle first aid kit hang on your bike? No matter where you riding out, it totally saves your time and money when you seeking the paramedics help outdoor.
In the outdoor cycling or bike road trip, bicycle first aid kit would be perfect for emergency wound management if you have essential cleaning wipes, bandages, and gauze as cycling first aid kit content.
Here’s my list:
- PRESSURE BANDAGES—–for stop bleeding
- NON-ADHERING WOUND DRESSING—for small cut
- ANTISEPTIC TOWLETTES—-for clean wounds
- EASY ACCESS BANDAGES (IN VARIOUS SIZES)—-for scratches
- BUTTERFLY WOUND CLOSURES— for scratches
- JUNIOR EASY ACCESS BANDAGE— for scratches
- STERILE NON-ADHERENT PADS—–for small cut/ medium cuts
- STERILE NON-WOVEN SPONGES —for small cut/ medium cuts
- STERILE GAUGE PAD —for small cut/ medium cuts
- STERILE EYE PAD—for eyes injury
- TRIANGULAR BANDAGE—dislocation first aid
- MEDICAL GRADE VUNYL GLOVES—protection
The list is not limited by those, you still can add other items you can think of from your cycling experience and your own particular cycling first aid situation.
If only you go out for regular training, you can decrease or increase the quantity of first aid components items and plus basic tool in one unique first aid kit bag, that would make your riding easier.
In the situation, you only biking out to have a cup of coffee with your friend in the downtown, it’s ok to have less first aid contents. It’s easy to get the help in the downtown than when you riding in the country site.
Have a simple bicycle first aid kit make your life easier and it definitely boosted your peace of mind in the outdoor emergency.
5. Not wearing bicycle helmet
Most people wear the bicycle helmet to the protected head. Globally, from Oct, 2016 till now , the bicycle helmet still increases globally by Google trends.
Top 5 countries, which have this trend such as Singapore, Australia, Canada, United States and Ireland.
However, still have a number of injuries caused by not wearing a bicycle helmet. The data from American Family Physician, the peak incidence of bicycle-related injuries and fatalities are in the nine- to 15-year age group with a male-to-female ratio of 2 to 3:1.
Important risk factors for bicycle-related injuries include not wearing a helmet, crashes involving motor vehicles, an unsafe riding environment, and male.
Road crash when riding in the bicycle would cost you much in the hospitable. Encouraging bicycle riders to wear helmets is key to preventing injuries; protective clothing and equipment, and general safety advice also may offer some protection.
6.Ignoring enough sleep and neglecting the rest of your body
Ignoring enough your sleep and neglecting the rest of your body would portably cause the bicycle accidents in the daily life?
For some of the important cycling event, it’s much more having a good rest before the bike race.
You may realize that many athletes follow the two-nights rule before an event is more important than sleeping well the night before.
The evidence that performance loss related to a night of fitful sleep may, indeed, be mostly psychological.
A 2009 study published in the European Journal of Applied Physiology found that athletes who ran after staying up for 30 hours experienced decreased endurance performance, but that their sleep deprivation had a limited effect on pacing, cardiorespiratory, or thermoregulatory function. Researchers concluded that the lowered performance was likely more psychological than physiological; one sleepless night altered the subjects’ perception of effort, not their physical abilities.
More or less, you may hear news from TV, anyone who have physiology problems in the middle of the race. Such as heart stock after long hours exercises. As I see it, you should know yourself limit and maximum of your body condition which you can afford in the race.
To get the good record in the bicycle race is one thing, importance, you should enjoy the happy racing in your own challenge.
My cycling pals ZhiSheng Huang(WeChat ID: TEL13606016743) who just joined in 2017 ironman Taiwan on Oct1,2017. He achieved the record about 3.8KM on the swim, 180KM on bike and 42.2KM running as the first time Ironman journey in his life.
In the middle of the race, he chose to have 28 mins sleep to recharge himself for the rest of competition.
Why he did that??? Most people puzzle, so did i.
I had quick interview him on his “ sleep story”, he replies to me in humor way, it’s about happy race to the end.
It’s a big challenge in the Ironman race which combined swimming, biking and running within a day. There ‘s no doubt that should balance the energy physiology and enjoy the process at the same time.
One of the mistakes cyclist made is not sleeping enough. In order to save time for more practice, a lit cyclist sacrifice sleep by waking up early to have more training. When the body cannot adapt from long hours exercise, tiredness, irritability, dizziness, nausea, confusion will raise up.
To keep the balance of challenge yourself in the race and limit of yourself. Have a good sleep, have a good rest and enjoy your experience.
7.Braking in corners and paddle the bike too much too soon
One of the biggest sources of injury comes from trying to take on too much mileage before you’re ready.
Braking in the corners would be dangerous for most of the cyclist, it’s the same for the car driver. In the bicycle training or car drive training, the coach usually reminds us to slow down when you’re approach to corners. If your speed is too fast, it would be wise to slow down the speed before the corners and braking it a little bit too.
To brake safely you should do it on the approach to a bend, making sure you brake gently, but enough to slow you to the point where you can safely negotiate the corner.
Remember brake earlier in wet conditions, as the stopping distance will be greater, especially for those of you with caliper as opposed to disc brakes.
Paddle the bike too much too soon also may cause the serious injury, understanding you’re physical limited and control the speed when you riding if possible get the professional training skill from your cycling trainners.
8.Not using gears efficiently
Gears help improve the efficiency of your power over different terrain, so make sure you use them correctly.
From Matt Stephens, the former British Road Race champion represented GB in the Olympics, he suggests that on the flat you should aim to maintain a cadence of 70-90 rpm (pedal revolutions per minute). Make sure you shift down to the easier gears for climbs and shift up to the harder gears for the flatter downhill sections of road. This may seem like basic stuff but believe me, it’s more common than you realize if a number of people I see struggling in the wrong gear is anything to go by.
Especially in the group riding with your team or you biking rush out to work in the early morning, group rides have their own protocol and etiquette for a reason —it’s easy to cause a crash if your riding isn’t predictable.
Practice to use gears efficiently and takes time to get used to riding with others to improve your confidence and bike handling in a crow.
9. Not refueling enough and not timing your meals
If you’re planning to ride over two hours, bring a snack along and start eating 1 hour into your ride. Tiredness, irritability, dizziness, nausea, confusion raise up soon without any water or snack.
Because forgetting to refuel can put your body into a deficit and cause your to bonk—or go into a hypoglycemic state.
We mentioned snacks earlier, but let’s get a bit more specific. You’ve got an adventurous journey head full of draining exercise, sunlight, and adrenalin. Dosing up on sugar and sweets will only put your health and mental focus in danger.
Try to pack some for your long riding :
- Bananas (For potassium and healthy carbohydrates)
- Peanut butter and jelly (Carbs, protein and fats)
- Trail mix (Concentrated carbohydrates, and potassium)
- Energy bars (Convenient, but often expensive. Healthy and full of the good carbs though!)
- Plain, low-fat yogurt (Protein)
Cyclists! 9 small mistakes that cost thousands in hospital bills
- Not a comfortable seat high
- Not maintaining your bike regular
- Bad bicycle fit—a large bike or a small bike
- Not carrying a repair kit and a bicycle first aid kit
- Not wearing bicycle helmet
- Ignoring enough sleep and neglecting the rest of your body
- Braking in corners and paddle the bike too much too soon
- Not using gears efficiently
- Not refueling enough and not timing your meals
Question: What kind of your experience in the outdoor cycling first aid? How did the story end ? Love to hear from you.