People for Bikes has a good overview of personal safety in cycling

Being safe while riding a bicycle on public roads necessitates awareness of traffic rules along with knowing your rights and responsibilities. Check the laws in your state. For example, Wisconsin and California have website pages for this purpose.

Riding a bicycle safely requires varying degrees of physical fitness. However, everyone can benefit from proper pre-ride warm-up and post-ride cool-down. In the bicycle world, pre-ride exercise is often called “dynamic” and post-ride exercise “static”. This is because your body needs distinctly different activities at these different times.

Before a ride, you need to warm up your muscles with mostly “motion” exercises. After a ride, you mostly need to perform deep stretches on muscles that have been consistently contracted. Internet searches can explain muscle behavior during bicycle riding and the need to stretch afterward. Internet searches can also provide instructions for a wide variety of dynamic and static bicycle-oriented exercises.

However, it can be challenging to find appropriate exercises for your age, fitness, and cycling goals. As the wrong exercises for your situation can be harmful. Always check with a healthcare provider if you have any concerns about your health or fitness level. If you feel pain, stop immediately and seek medical advice. This website doesn’t offer any medical advice or suggest the linked videos are safe or appropriate - make your own decisions!

Caution: note as you review the following videos that many physical therapists caution some adults to avoid deep squats and traditional toe touches for hamstrings. Several of the following videos deal with this issue.

Although internet searches may yield a wide variety of these dynamic and static exercises, there are some common themes:

Dynamic (pre-ride warm-up):

Nice 5-minute overall, but you don’t need to be as vigorous as demonstrated - you can set your own speed of movement. Notice the standing options. Older folks should be cautious with the ones that look like a toe-touch or a deep squat. Easily shorten to 3 minutes if needed.

Marching in place can be a minimal warm-up for short rides.

The rest of these dynamic videos deal with individual muscle groups for more extensive exercises and alternatives:

Arm rolls (you can shorten the time)
Stand to sit
Hamstring flexibility (caution -you may need to use a chair back for balance safety; or sit on a chair for the 3rd exercise; proceed slowly for all 3. Traditional hamstring exercises that focus on touching your toes can harm the lower back - especially for older people. Always keep that booty tucked back to protect your lower back. Check with a healthcare provider if you have concerns.
Also for hamstrings
Quad flexibility (for balance safety, you may need to perform in one place by a chair).
Calves (especially the first couple of minutes)

Static (post-ride cool-down):

The following are some video examples for stretching after your ride. Be careful with these videos unless you are already quite fit and flexible - pick and choose what you feel comfortable with. Also, you can research the same body parts as in the dynamic section above for more targeted static stretches that are appropriate for your age and fitness. Only do stretches you feel completely comfortable doing. Always check with a healthcare provider if you have any concerns about your health or fitness level. If you feel pain, stop immediately and seek medical advice.

Post-ride stretches
Cycling cool down
Top 7 Essential Stretches For Cycling | Post Bike Recovery Routine
Essential Post-Cycling Stretches for Cyclists
12 Minute Post Ride Stretching Routine

One more Caution If you are over 50, you many want to watch this video

Of course,always wear a helmet and other protective gear when riding a bicycle. See our section on clothing and accessories for more information.

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For new cyclists, the most important decision is where to ride safely in your local community. If you have motor-vehicle-free trails or bike paths, you can normally assume these are safe. However, motor vehicles represent an inherent danger when riding a bicycle on public roads. You’re fortunate if you live in an area with minimal traffic and wide streets, or if your community has proactively created cycle-friendly roadways.

This website does not encourage cycling on public roads that are not designed to protect bike riders. Rather, we encourage you to be politically active to promote the recommendations of The National Complete Streets Coalition.

eBikes Classes and Regulations: All the bikes described in this website's section Types of Bikes have electric motor options. This section focuses on the legal and regulatory aspects of eBikes.

The purchase and operation of eBikes exist in a web of definitions and classifications, along with national, state, and local laws and regulations. All of these factors are evolving and currently remain somewhat ambiguous and inconsistent. Consensus and uniformity will likely be achieved before long.

According to the US Vehicle Code, an “electric bike” (eBike) is a bicycle ( 2 or 3 wheels) equipped with fully operable pedals and an electric motor of less than 750 watts. For regulatory purposes, eBikes are generally defined in three classes, however a few definitions should be understood first:

750 watt motor power: Roughly equal to 1 HP and able (for the motor alone) to propel a 170 lb person riding an eBike, on a level paved surface, to 20 mph. The most important point is that more powerful motors (like 1,000 watts) require (in most states) motor vehicle registration and everything that implies. Over 750 watts implies mopeds and motorcycles and full motor vehicle laws and penalties.
Throttle Assist: The “Throttle” (usually a thumb lever or button) allows the operation of an eBike without pedaling to a limit of 20 mph.
Pedal-Assist: The eBike motor provides assistance only when the rider is pedaling and ceases to provide assistance when the bicycle reaches the speed of 20 mph (or 28 mph -see below).
Speed Limit: The motor assist speed limit does not prohibit a higher speed attainable by a strong rider or downhill descent. The motor just stops providing assistance over the stated limit.

Using these definitions, 3 eBike classifications are widely recognized:

Class 1 is strictly Pedal-Assist only with a max speed of 20 mph.
Class 3 is usually Pedal-Assist only with a max assisted speed of 28 mph
Class 2 is both Pedal-Assist and Throttle Assist with a max assisted speed of 20 mph.
If a throttle is allowed for class 3, it can only assist to 20 mph.
Class 1 eBikes are allowed in all cases where eBike riding is permitted. The other 2 classes generally have additional regulations.

Chart from Bicycle Law - see for detailed legal info

A couple of good video for legal and regulatory information on eBikes are this and this.

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Although modern bicycles require less maintenance than their predecessors, they still require basic servicing and occasional repairs to keep them in good working order. It's our experience that buying a major brand bicycle from a reputable local bike shop is the best investment for a new cyclist.

Buying an unknown brand online or in a big-box store may save money in the short term, but it can lead to frustration and disappointment in the long run. Some of the major brands include Trek, Specialized, Giant, Cannondale, and REI Co-Op. There are many other quality brands available for niche markets, just be sure to do your research before making a purchase.

Although the REI link on the home page provides an excellent discussion of bicycle types, it may seem a bit overwhelming at first glance. The following bike images provide a simple introduction.

The most basic bicycle is often referred to as a "diamond frame" or "road/city bike". It is designed for riding on paved roads and is characterized by its lightweight frame, narrow or medium width tires, and flat (or drop) handlebars. This type of bike is ideal for commuting, fitness riding, and long-distance cycling."

Image from Specialized Bikes

There are many variations of the basic diamond frame bike, including mountain bikes, hybrid bikes, and touring bikes. Mountain bikes are designed for off-road riding and have wider tires, suspension systems, and a more upright riding position. Hybrid bikes combine features of road and mountain bikes, making them versatile for various terrains. Touring bikes are built for long-distance travel and have features such as racks for carrying gear and a more comfortable geometry for extended rides.

Image from REI

Recumbent bicycles are a unique type of bike that allows the rider to sit in a reclined position, with the pedals located in front of the body. This design provides a more comfortable riding experience and reduces strain on the back and neck. Recumbent bikes are often used for long-distance touring and can be found in both two-wheeled and three-wheeled configurations.

Image from Sunseeker

Image from Catrike

Tandem bicycles are designed for two riders, with one rider seated in front of the other. Tandems require coordination and communication between the riders, but they can be a fun and efficient way to travel together. Tandems are available in both road and mountain bike configurations.

Image from Davinci Tandems

Cargo bikes are designed to carry heavy loads and are often used for transporting goods or children. They come in various configurations, including long-tail bikes, front-loading bikes, and trikes. Cargo bikes are popular in urban areas where they provide a sustainable alternative to cars for short trips and deliveries.

Image from Tern Bicycles

Kids bikes are designed for young riders and come in various sizes to accommodate different age groups. They are available in 20-inch, 24-inch wheel sizes and a variety of colors and styles.

Image from Trek Bicycles

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Utility cycling is a practical and sustainable mode of transportation that can help reduce traffic congestion, lower carbon emissions, and promote physical activity. It involves using bicycles for everyday tasks such as commuting to work, running errands, or transporting goods. Utility cycling can be done on various types of bicycles, including road bikes, hybrid bikes, and cargo bikes.

Riding your bike to a coffee shop, a restaurant, or a store is a great example of utility cycling.

Watch this space for more information on utility cycling.

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Recreational Cycling is a popular activity that can be enjoyed by people of all ages and skill levels. It can be done on paved roads, bike paths, or off-road trails, depending on your preferences and skill level. Most importantly, It can be a great social activity, as many people enjoy cycling with friends or family members.

Join a local Bike Club Local bike clubs are a great way to meet other cyclists, learn new skills, and participate in group rides and events. Many clubs offer rides for different skill levels, so you can find a group that matches your abilities. Joining a club can also provide access to resources such as maintenance workshops, social events, and advocacy efforts to improve cycling infrastructure in your community. Cream City Cycle Club is a local Milwaukee area club that has been active for many years. Check out their website at Cream City Cycle Club for more information.

Become a Member of a State Bike Organization State bike organizations are non-profit organizations that advocate for cycling and promote safe and accessible cycling infrastructure. Wisconsin Bike Fed (long time state bike organization) also has educational programs, rides and other events. Check out their website at Wisconsin Bike Fed for more information.
CalBike is California's state bicycle advocacy organization. Check out their website at CalBike for more information.

Vacation Cycling is a great way to explore new places, enjoy the outdoors, and stay active. It can be done on various types of bicycles, including road bikes, hybrid bikes, and touring bikes. Vacation cycling can be done on paved roads, bike paths, or off-road trails, depending on your preferences and skill level.
An example of a Wisconsin Bicycle Touring company is Bike Wisconsin. Check out their website at Bike Wisconsin for more information.

Watch this space for more information on vacation and other recreational cycling.

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The previous links for Utility Cycling and Recreational Cycling. (provided in the parent display box for Bicycle Clothing and Accessories) did an excellent job of explaining bicycle items other than bikes.

However, here are a few additional considerations:

Helmets: Although avoiding head injury from a fall is the primary reason to wear a helmet, it’s not the only one. Riders on trikes often go without a helmet because falling off a trike while riding in common road/trail conditions is rare. But riding on public roads presents an inherent risk of being struck by a motor vehicle. Wearing a helmet can be a lifesaver. It’s the same logic of wearing a seatbelt in a car. It’s not the risk of falling out of the car! Also, we recommend new riders consider a mountain style helmet with a sun visor and explore helmet liners to manage sweat and cold weather.

Shoes and Pedals: Regardless of the style or system, shoes should be sturdy and able to safely handle an emergency stop. There are two types of popular pedal/shoe systems. In either case, it should not be easy for a shoe to slip off the pedal. The first type of system simply matches an ordinary shoe/boot with a pedal that has non-slip features like teeth or a strap. The second system involves a “cleat” that attaches to a cycling-specific shoe and a matching pedal that engages the cleat. The first system is widely used by commuters and casual riders. The second system is often favored by experienced riders for performance and other reasons. New riders are encouraged to explore and understand safe pedal and shoe combinations. Flip-flops on bare feet aren’t safe!

Bike Seats: New riders often assume that wide, soft seats will be more comfortable. In most cases, the opposite is true. This can be a complicated topic, so new riders are encouraged to visit a bike store to explore options for their specific needs. As a starting point, visit the Terry website to read about their Gel Saddles.

Gloves: Although the need for cycling-specific gloves is less important than helmets and shoes, it can be a good lifelong practice to wear gloves with carefully incorporated padding that’s designed to reduce numbness from pressure on nerves. Also, protecting your hands in cold weather is often necessary.

New bicycle riders sometimes view clothing designed for cycling as more of a fashion statement than a practicality. Although cycling isn’t immune to the influence of the fashion industry, basic clothing for cycling is very pragmatic. Jerseys, shorts, and tights, are typically made from very flexible material that handles perspiration well and dries quickly after a light rain. Normally form-fitting to avoid chafing, pants legs getting caught in the bike chain, or loose fabric flapping in the wind. Bike clothing for colder weather has many other similar advantages. New riders are encouraged to visit a bike shop or an REI-type sporting store to learn about the benefits cycle clothing. Even a 3-mile ride to work or a coffee shop can benefit from understanding the design of cycling clothing.

As the focus of this website leans more towards utility/recreation cycling than performance/racing, we suggest immediately equipping your bike or trike with a quality/sturdy rack for holding a bike bag. Our favorite bag for everyday use has a fold-down pannier option. For even more utility or touring, full panniers are recommended.

Trailers for children or heavier/larger material can be great additions.

Depending on your cycling goals and riding style, investigate rain jackets, light systems, horns/bells, water bottle holders, flags, and computers.

And finally, keep in mind there are several systems for converting most bikes and trikes to electric assist (EA). However, today the availability of bikes and trikes with fully integrated EA is often the most practical decision.

Watch this space for more information on cycling clothing and accessories.

This website is currently being revised - content to be updated in the near future.
If you have suggestions regarding personal safety in cycling, please email the Website Administrator