The cost of a bicycle helmet ranges from $25 to $200, but the cost of not wearing one can be much higher. About 80% of cycling fatalities involve head injuries. Wearing a helmet can make the difference between walking away and spending the rest of your life in a wheelchair.
Is there any difference between a $25 helmet and a $200 dollar one (besides the price)? The expensive one may look a little fancier and have more air vents but they both should meet the ANSI or Snell standards and have a US Consumer Product Safety Commission (CPSC) sticker. The Bicycle Helmet Safety Institute suggests that helmets with fewer air vents may be safer.
When selecting the proper helmet size, there are several factors to consider:
Helmets for adults are manufactured in only three or four sizes. They have at least two thicknesses of foam pad inserts with adhesive backing that are used to adapt the helmet to different head sizes. Helmets are not manufactured in standard sizes--one company's large may not be the same as another brand's large.
Try different helmet sizes and pad combinations. Find one that sits about 1 inch (25 mm) above your eyebrows with the chin straps unfastened and the helmet sitting horizontally. The pads should make contact with your head around the front, sides and on top.
The length of the Y-straps should be adjusted so that the joint of the Y is just below the lobes of your ears.
The chin strap should be adjusted so that when you shake your head forward and backward and from side to side you cannot hear any movement of the helmet.
Always wear your helmet so that it sits horizontally on your head--never pushed back.
If your helmet sustains an impact, it should be discarded. There may be fractures in the interior core that will reduce its protective capabilities. Some manufacturers will replace damaged helmets at a reduced cost.
Choose a vibrant color for greater visibility, but make sure that it matches your cycling outfit--you wouldn't want to be ticketed by the fashion police.
Maintain a high pedaling cadence (60 to 100 RPM or more) when cycling on flats and up hills. A high cadence and a low gear-ratio reduces the stress on your legs and knees because less effort is required for each turn of the pedals.
A pair of cycling shoes and clip-less pedals will also reduce the stress on each leg because you can pull up on one pedal while pushing down on the other.
Wear eye protection--especially when mountain biking--to prevent branches and airborne debris from injuring your eyes.
When riding over railway tracks or other objects, always approach at a perpendicular angle to avoid taking a spill.
A cycle computer is handy for indicating the distance traveled and the average speed. Some have options such as a cadence counter, altitude indicator and heart rate monitor. Look for a waterproof model so that it doesn't shut down when it gets wet.
Carry food and a couple of water bottles so that you can eat and drink at regular intervals.
Keep your tires inflated to the limit indicated on the side of the tire. Underinflated tires require more effort to turn and are more likely to be subject to flats.
Wondering what to wear under your cycling shorts? Wear nothing--underwear will chafe those sensitive regions.
Bicyclists must follow the same rules of the road as automobilists.
Travel at a safe rate of speed, especially when passing pedestrians.
When riding over rail road tracks or other objects, always approach at a perpendicular angle to avoid taking a spill.
Wear eye protection to prevent airborne debris from injuring your eyes.
When cycling past parked cars try to maintain a buffer of at least three feet (one meter) in case a door is suddenly opened, otherwise you may take the door prize.
Avoid pulling too hard on the front brake lever--you may end up sailing over the handlebars, especially on downhills.
Don't wear headphones or talk on a cell phone while riding. They can distract your attention from the road.
Ride single file as far to the right as possible.
Keep your bike in good mechanical condition. If you are not handy with tools have it tuned up by a qualified mechanic at least once a year. Inspect your brake cables at regular intervals for signs of fraying and replace them before they snap unexpectedly.
Equip your bike with reflectors on the front, back and wheels and use lights for night visibility.
