Atwell Cycling Retreat Safety Information:

Helmets

Wear an approved and the best bicycle helmet possible. Honestly this cannot be stressed enough, as this is #1 in any list of bicycle safety tips. No rider will be permitted to ride with us who does not have a helmet, period.

Suggestions on to how to properly wear a helmet:

1. Your objective: Snug, Level, Stable

  • You want the helmet to be comfortably touching the head all the way around, level and stable enough to resist even violent shakes or hard blows and stay in place. It should be as low on the head as possible to maximize side coverage, and held level on the head with the strap comfortably snug.

2. Adjust the fit pads:

  • Helmets that fit with pads come with at least one set of foam fitting pads, and if you got a second set of thicker pads it can be used to customize the shape. For starters, you can often remove the top pad entirely or use the thinnest ones. This lowers the helmet on the head, bringing its protection down further on the sides. It may reduce the flow of cooling air slightly, but probably not enough to notice.
  • Adjust the side fit pads by using thicker pads if your head is narrow and there is a space, or add thicker pads in the back for shorter heads. You may also move pads around, particularly on the "corners" in the front and rear. Leaving some gaps will improve air flow. The pads should touch your head evenly all the way around, without making the fit too tight. The pads may compress slightly over time, but not much, so do not count on that to loosen the fit. The helmet should sit level on the head, with the front just above the eyebrows, or if the rider uses glasses, just above the frame of the glasses. If you walk into a wall, the helmet should hit before your nose does!

3. Adjust the straps:

  • Now put the helmet on and fasten the buckle. Be sure the front is in front! You want to adjust it to the "Eye-Ear-Mouth" test developed by the Bicycle Coalition of Maine:
  • When you look upward the front rim should be barely visible to your eye
  • The Y of the side straps should meet just below your ear
  • The chin strap should be snug against the chin so that when you open your mouth very wide you feel the helmet pull down a little bit.
  • With the helmet in position on your head, adjust the length of the rear straps, then the length of the front straps, to locate the Y fitting where the straps come together just under your ear. That may involve sliding the straps across the top of the helmet to get the length even on both sides. Then adjust the length of the chin strap so it is comfortably snug. If it cuts into the chin and is not comfortable, it is too tight. Now pay attention to the rear stabilizer if the helmet has one. It can keep the helmet from jiggling in normal use and make it feel more stable, but only a well-adjusted strap can keep it on in a crash.
  • When you think the straps are about right, shake your head around. Then put your palm under the front edge and push up and back. Can you move the helmet more than an inch or so from level, exposing your bare forehead? Then you need to tighten the strap in front of your ear, and perhaps loosen the rear strap behind your ear. Again, the two straps should meet just below your ear. Now reach back and grab the back edge. Pull up. Can you move the helmet more than an inch? If so, tighten the rear strap.
  • When you are done, your helmet should be level, feel solid on your head and be comfortable. It should not bump on your glasses (if it does, tighten the nape strap). It should pass the eye-ear-mouth test. You should forget you are wearing it most of the time, just like a seat belt or a good pair of shoes. If it still does not fit that way, keep working with the straps and pads, or try another helmet..
  • Finally, you want the straps to stay adjusted. Some helmets—even expensive ones—do not have locking pieces on the side where the straps come together under your ear. If you can move the side buckle with your hand, it will migrate in use. We call that "strap creep," and it is a major problem. If your helmet has non-locking side pieces, that means you have to either put on a rubber band and snug it up under the side buckle, or you will need to sew the straps when you have the fit just right. If you use heavy thread you only need five or six stitches to hold it. It's an extra chore, but worth it.

Maintenance

Follow the recommended maintenance schedule in you models bicycle repair manual for proper functioning of the gears, brakes and other parts. These should always be tuned. Always have a qualified bike mechanic adjust your bike so that the brakes are safely functioning. All cyclist coming on our trips will be required to have a pre-ride bike inspection done by a qualified mechanic.

Tires

Check bicycle tires for proper pressure as recommended on the sidewall of most tires, ensure there is a properly function valve step cover.

Riding in places where cars may be: (Considerations)

  • Avoid Busy streets whenever possible.
  • Ride in a single file, on the right side of the road, do not follow too closely to the bike in front of you.
  • Clothing: wear clothes whenever possible. And when you do, be sure they are fitted in such a manner that they do not restrict your movement. Be sure your clothing is highly visible in all lighting conditions.
  • Avoid riding at night and if you do, always have a bright enough headlamp, and flashing red tail light on your bike, reflectors on the side are a great idea, as is wearing a reflective vest and bright clothing.
  • Always stop at all intersections, do not go through red-lights or stop signs.
  • Watch for car doors: scan parallel parked cars on the side of road for the possibility of a person getting out of the car.
  • Make eye contact with drivers when possible, specially when they are turning right across the bike lane that you are in.
  • Use proper hand signalling when making right turns, left turns or stopping. Signalling is a matter of law, courtesy, and self protection.
    • Left turn: left hand and arm extended horizontally beyond the side of the bicycle.
    • Right turn: left hand and arm extended upward beyond the left side of the bicycle or the right hand.
    • Stop or sudden decrease of speed: left hand and arm extended downward beyond the left side of the bicycle.
  • When crossing in a properly marked cross walk where you have the correct signal to proceed, watch for cars turning right, a quick glance over the shoulder will let you know if a car is approaching from behind, also watch for on-coming traffic turning left into your cross walk. Look for signals or watch the drivers head turn in the direction they are about to go. Be aware of cars that might go through a red light.
  • Watch for cars turning the wrong way into traffic.
  • Be aware of people or animals suddenly cutting into traffic from between cars, against a red light or j-walking.
  • Watch for irregularities in the pavement, specially cracks that run the same way you are traveling as you tire may get caught.
  • Always obey the road rules, including traffic lights, stop signs and give way signs and speed limits.
  • Traffic signals let you know what to do:
    • Steady green: go
    • Steady yellow: warning (you should stop)
    • Steady red: stop
    • Flashing yellow: slow down, move ahead carefully
    • Flashing red: stop and check for traffic, then move ahead carefully
    • Green arrow: turn in the direction indicated only
  • Know street signs and what they mean, street signs for important information.
    • Stop Sign: a red sign with eight sides
    • Yield: a red and white triangle
    • Warning: yellow, diamond shaped signs
    • Information and regulations: square or rectangular signs
    • Railroad crossing: a yellow circle with an X through it
  • Ride in a predictable manner that does not require other road users to react suddenly to your movements.
  • Make yourself as visible as possible by wearing bright, light or reflective clothing.
  • Plan your route using quieter streets, bicycle paths or shared paths, wherever possible.
  • Maintain control of your bike at all times. It is not recommended to ride with both hands off the handlebars, feet off the pedals or to carry anything which prevents you from having control.
  • Avoid aggressive hand gestures. Be polite whenever possible.

Eye wear

  • Cycling sunglasses are a practical accessory that helps cyclists stay safe by maximizing visibility. Many people wear regular sunglasses to block out the bright rays of the sun. For cyclists, however, sunglasses need to be able to keep dirt, bugs, and other debris from getting into the eyes. Additionally, cycling glasses prevent the eyes from tearing up or drying out because of the wind hitting the face.
  • Consideration when buying cycling sunglasses.
  • These types of sunglasses are different from regular sunglasses because they are made to the need to bikers.
  • The glasses have to fit under your helmet and regular sunglasses don’t necessarily allow for that. It is helpful to take your helmet with you when you go shopping for cycling glasses so you can see how everything fits together.
  • The main factors you want to look for are comfort and weight. The glasses should be lightweight and conform firmly to your head but not too tight. Check to see if you can adjust the length and fit of the glasses as needed.
  • Style of Eye wear: Wraparound cycling sunglasses are good because they protect the eye from all sides. However, you will need to be extra care with wraparounds because, depending on the frame thickness, you could end up limiting your peripheral vision. You will need to turn your whole head in-order to see instead of just looking out of the corner of your eye. If you can, get thin or half frames to try and avoid this.
  • A popular type have interchangeable lenses. This will allow you to use different types of coloured lenses for different lighting situations. For example, dark lenses are good when the sun is high and there is an extraordinary amount of light. If it is an overcast day with the sun playing hide and seek, yellow lenses will help protect against glare. An amber, or brown, lens generally improves the contrast on bright days. Take your time in finding the right bicycle sunglasses for your unique cycling needs.

Staying Hydrated

Dehydration is a real concern for cyclists and can severely impact performance if measures aren’t taken to remain hydrated. While regular, plain water is fine when there is nothing else, you want to drink something that restores electrolytes lost through sweating particularly if you are going on long rides. Some bikes come equipped with a place to store a water bottle. Hydration packs that are worn on the back and provide a straw for easy sipping provides a more convenient way to get the liquid you need without having to stop.

Tools on the Road:

Basic tools should be part of every ride. The most common tools needed: Tire changing tools(3), a multitool (with chaintool), patch kit, 2 spare tubes. These should cover you for the most common breakdowns, such as flat tire or broken chain while out of the road. A more complete list is in our Equipment Needed section

First Aid

While all trips with Atwell Peak will be supported with two first aid certified guides, it is always a good idea to have a basic first aid kit on you, this can usually fit into a small sandwich bag and can easily be placed in your shirt pocket: For when I travel on personal bike trips, I keep the following in my basic first aid kit: small antibiotic ointment, several cloth band-aids, two large gauze pads, steri strips. The antibiotic ointment can also be used as a chamois butter or to deal with a blister on the feet.

Responsibility Summary

  • Make it a habit! Six point safety check your bike every time.
  • Check Helmet, Tire Pressure and wear, Lights, Brakes, Seat, Handlebars and Bike Fit.
  • Protect your head. Wear a helmet. Protect you eyes. Wear glasses.
  • See and be seen. Be visible.
  • Stay alert. Listen and Look.
  • Obey the rules of the road.
  • Use your hand signals.
  • Remember that some drivers just don't see you.
  • Don't ride in traffic until you can safely negotiate it.
  • Avoid riding at night, but if you do, be visible
  • Be predictable. Don't surprise anyone else on the road.
  • Prevent bicycle theft. Lock up your bike
  • Ride in a single file as close to the shoulder as appropriate.
  • Give way to pedestrians
  • When riding in a group use appropriate hand signals for communication of hazards.
  • Ride as close to other as you deem safe. Be sure you can stop in time.
  • Eat and drink appropriately while riding.
  • Carry tools and first aid.

Insurance Recommendations: Health, Travel and Bike


Trip Cancellation Insurance: IMPORTANT, We recommend that you contact your travel agent or credit card company regarding trip cancellation insurance to cover a possible refund of accommodations costs in case of unforeseen changes to your plans (such as, but not limited to, delays, strikes, closure of air space, death in family, etc.). If you wish you can abtain Travel and Health Insurance at the following:. Travel Gaurd Chartis Your own insurance is the only way to get a refund after the 70 day refund date for week long retreats or 21 day minimum for Arizona or Hawaii House.
Health Insurance: We recommend that you look into supplementary health insurance to cover any unforseen health costs while you are on holiday. The costs are quite reasonable and the money well worth spent, if only for the peace of mind. We have sourced out a great provider, Travel Gaurd Chartis
Bike Insurance: It is important the each rider have bike insurance for their bike(s). This insurance should cover theft and damage at every step of your trip. We at Atwell Peak would like to cover your bike, but due to the many details surrounding types of bikes, your travel plans, how bikes are shipped, etc., we simply can not account for all possibilities.
Check with your home owners insurance broker for details on what you need or check out some to the web sites below. We have compiled a partial list based on companies we are aware of, we can not endorse any of them, but if you have a positive or negative experience with any of them we would love to hear about it so we can pass this info on to other riders.

Statefarm Insurance – Canada
AllState Insurance – Canada


In addition to the insurers listed above, your local cycling organisation is a good place to start depending on your needs and, may offer specialised bicycle insurance. Look under the ‘Membership’ section of the websites listed below for more specific insurance information.