Workforce Wellness – Bon Secours


Cycle Safely This Fall

If you’re thinking about trying something different from your normal gym routine, then cycling is a great exercise to try. While cycling bike paths in the Richmond area lets you enjoy a breath of fresh air, there are some guidelines you should keep in mind.


First off, safety is important no matter what exercise you’re doing. To avoid injuries, you want to make sure that you’re following all of the proper safety rules that go with cycling.

  • Wear a helmet. Some people might think they’re a little goofy, but they’re the only thing protecting that brain of yours from the ground. Be sure to wear one regardless of how far you ride.
  • Stay hydrated! Don’t let fatigue take over in the middle of your route. Make sure you’re drinking plenty of water.
  • Plan your route ahead of time and avoid roads with heavy traffic. You may want to contact a local bike shop for recommendations on good routes suited to your level of expertise.
  • Know your hand signals so you’re able to communicate with vehicles and not take them by surprise.

Getting to the Right Route

Don’t rush into the most intense cycling route that you can possibly find. It’s important to build up your fitness with cycling and not dive headfirst into challenging courses.

  • Work your way up to the top. There’s no rush, and you don’t want to push yourself too much where the outcome will result in injury. Build up your mileage each week.
  • When you first start cycling, try to avoid taking on routes with huge hills and rough roads. These are the type of routes that you need to prepare yourself for instead of rushing into them like you’re a pro.
  • Taking a break is important! Ride several days a week and then take a recovery period. To become a better and stronger cyclist, taking the time to let your body recovery will be beneficial.


Having good posture is important, especially while cycling. Make sure you have the correct posture to benefit your cycling experience.

  • If your leg is straight or your knee is locked-out, then the seat is too high. Your knee shouldn’t be bent more than 20 degrees; if it is, then your bike seat is too low.
  • Make sure your knee is over the ball of your foot, not behind or in front of it.
  • When you sit on your seat, reach for the handlebars to ensure that your arms aren’t straight or locked-out. This could lead to discomfort in your back, neck, and shoulders.
  • Make sure your shoulders aren’t coming up to your ears. You want to elongate your torso, relax your shoulders and raise your chest slightly while cycling.

Cycling is a great exercise that can improve your heart, help with weight loss, reduce stress and just help you feel healthy. Don’t let mistakes deflect you from your cycling groove or keep you from feeling like the best version of you.

For more information about exercise and fitness, please visit us at

Comments are closed