Gearing up for the Harlem Valley Rail Ride

MILLERTON — The annual Harlem Valley Rail Ride will kick off on Sunday, July 24, beginning and ending at the Eddie Collins Field in Millerton.

Participants will cycle through the countryside on 25-, 50-, 75- or 100-mile routes. All routes include a 4-mile stretch on the Harlem Valley Rail Trail and take participants over hilly terrain through some of the most scenic areas in the valley.

More information about the ride may   be found on the website, www.harlemvalleyrailride.com.

Although registration for the ride ended on Wednesday, July 20, the tips in this article are things that all riders should know before heading out on a long bike trip.

Marc Aloia of Village Cycle and Fitness on South Center Street in Millerton offered important advice about everything from road safety to how to pick the right size bike.

Village Cycle and Fitness will be open during the Harlem Valley Rail Ride, offering snacks and repair services. The shop is located just down the street from the entrance of the Rail Trail in downtown Millerton.

Safety first

Before heading out on a long bike ride, riders should make sure that they are physically prepared. Aloia said that it’s best to build up to a long trip over a number of weeks, adding a few more miles to each ride until the rider is able to complete long trips. Neglecting physical preparedness leaves riders more open to injury.

It’s also a good idea to carry a few first aid items — at least some Band-Aids and a handful of antiseptic wipes — in case of minor scrapes and injuries.

Helmets are always recommended. Aloia stressed that it’s important to wear helmets properly. Never wear helmets backward and always tighten helmets  so they cover the forehead and temples as well as the back of the head.

Always wear reflective gear and/or lights when riding at night. With lights, a red one should be worn in the back and a white one should be worn in the front. Blinking ones are best since they help drivers differentiate cyclists from others using the roads.

Aloia noted that there is a difference between lights that help riders see and ones that help riders be seen. Lights that are powerful enough to be used as a headlight are significantly more expensive.

Always make sure bike tires are properly inflated. Tires should be hard enough that it is difficult to make a dent in them when squeezed. Not only do full tires allow the rider to go faster with less effort, but they also reduce the likelihood of popping a tire, which could cause an accident.

Rules of the road

Although motorized vehicles are not allowed on the Harlem Valley Rail Trail, the Tri-state region has beautiful routes that can only be experienced by riding along motorways.

While safety is always important, the presence of cars should not be a deterrent to potential cyclists. Riders simply need to follow the rules of the road to minimize the chances of getting hurt.

When riding on a road without a designated bike lane, cyclists should ride single file. Ride on the shoulder if there is one; otherwise ride as close to the white line as possible. Riding in the middle of the car lane is not a great idea in most situations, especially on hilly or curvy roads.

Cars get first dibs on road space, especially in areas where drivers are not accustomed to sharing with cyclists. Even in states with laws that favor bike riders, it is better to err on the side of caution.

“Stay within your comfort zone for speed,” warned Aloia.

As with other modes of transportation, curves should be taken at low speeds.

Always pull over — just as you would in a car — to take pictures, talk on the phone or text.

What to bring

It’s always important to bring enough water when participating in physical activity, and that is intensified for more grueling workouts during the summer months.

Aloia recommends bringing at least 1 liter of water, but noted that he usually brings 3 liters for himself for an afternoon of heavy riding.

The Harlem Valley Rail Ride will have refreshment stations set up throughout the courses, so participants will be able to stay hydrated even if their water bottles run out.

The refreshment stations will also be stocked with fresh, healthy snacks for participants.

For any ride, Aloia said that cyclists should eat healthy food before, during and after strenuous rides to maintain energy levels and prevent muscle cramping. Healthy snacks provide better nutrition and steadier energy than unhealthy, high-sugar foods. Granola bars, protein bars and bananas are the top choices for most riders.

For rural routes, riders should bring an extra tire tube and a pump in case of a flat. It’s important for riders who travel on remote roads to know how to diagnose and repair minor problems.

Most major cell phone companies offer cycling applications — also know as “apps” —  which are programs that can be downloaded to cell phones. There are apps that track distance, speed, calories burned, routes taken and location (like a Global Positioning System, or GPS). Some of the apps are just for fun, but some — like the ones that track current location and route taken — can be very helpful for off-the-beaten-track rides when it is easy to get lost.

What to wear

Comfortable clothes win over stylish ones when it comes to long bike rides.

Athletic stores sell cycling-specific clothing, but simple, natural-fiber clothes will be suitable for most casual riders.

Riders should always be prepared for unexpected weather, including precipitation and temperature changes.

“It’s better to take something off than not to be able to put something on,” said Aloia.

Padded biking shorts will help those who find bike seats to be particularly uncomfortable. Athletic stores, including Village Cycle and Fitness, sell rub-on products that prevent chafing caused by long rides.

Dedicated riders often use special cycling shoes that clip onto coordinating bike pedals. These shoes help the rider use energy more efficiently by allowing them to press on the pedals throughout the pedaling circle instead of just on the downstroke.

These shoes require special pedals, too, but they can have a major impact on performance.

Aloia recommends the clip system over the “cage” system, which he says are more difficult to get out of and therefore more dangerous.

For those who choose to forego the dedicated cycling shoes, Aloia recommends a shoe with a hard sole, which helps the rider grip the pedal without hurting the arch or sole of the foot.

Sandals and other open-toed shoes are not recommended because they leave riders vulnerable to foot injuries.

Sunscreen is recommended for all outdoor activities, cycling included. Riders should remember to use a high SPF and to reapply often, especially when  sweating a lot.

Hats and sunglasses help protect against the sun, too. Sunglasses have the added benefit of protecting the eyes from wind. Wind causes riders to squint, which hinders vision.

Picking the right bike

There are plenty of options to think about when selecting a bike, but the part that is most important is the size. If the bike is not the right size for the rider, not only will it be uncomfortable to ride, but it is potentially very dangerous.

There are two basic styles of  bike frames. Previously, the styles were referred to as a boys frame or a girls frame, but that has become outdated. The boys frame is now called a standard frame and a girls frame is called a step-through.

If using a standard bike frame, the rider should be able to straddle the bike easily with flat feet. There should be a few inches between the rider and the frame when doing so. This ensures that the rider can safely and easily get off the bike in case of an emergency or an accident.

The bike seat should be raised high enough so that the rider’s legs are almost completely extended on the pedaling downstroke.

If the rider experiences lower back pain when riding, that means that the rider is stretching too far to reach the handlebars. The seat can be adjusted so it slides forward to shorten the distance to the handlebars.

Numb legs will alert the rider that he or she is not sitting properly on the seat and is possibly cutting off the flow of blood through a major artery to the legs. The angle of the bike seat can be adjusted to ensure that the rider’s “sit bones” are planted firmly on the widest part of the seat.

The rider’s hands should be shoulder-width apart on the handlebars. Bikes designed specifically for female riders will have narrower handlebars to accommodate a female’s naturally narrower shoulders.

If a rider experiences numb hands while riding, there are a few potential causes. If the rider is putting too much pressure on his or her hands, the handlebars can be raised to minimize the amount of weight supported by the hands.

The numbness might, instead, be caused by the shocks absorbed by the hands and wrists. That can be fixed by wearing padded gloves, or, more expensively, by using a bike with a carbon fiber “fork” — the two-pronged piece that connects the wheel to the main bike frame.