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) or Canadian Safety Association (CSA) 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 helemt 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 rail road tracks or other objects, always approach at a perpendicular angle to avoid taking a spill.
A cycle computer is handy for indicating the distance travelled 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.
Avoid pulling the front brake lever too hard--you may end up sailing over the handlebars, especially on downhills.
Wondering what to wear under your cycling shorts? Wear nothing--underwear will chafe those sensitive regions.
Remember that riding on trails is not a right but a privilege that can be revoked if you ride irresponsibly. Some suggested guidelines to follow:
Ride only on trails that are designated for mountain biking and that are open. Riding on wet trails during the spring melt-off can cause erosion and ruin the trail.
Yield to pedestrians and horseback riders. If a horseback rider signals you, pull over to the side to avoid spooking the horse.
Ride under control at all times.
Avoid skidding when braking--it can destroy vegetation and create erosion problems.
Pack out everything that you have brought with you.
