1. Lunch and Learn RIDING TO HEALTH AND FITNESS SAFELY

2. Lunch and Learn Presented by: Brian Mikiten, Gotta Ride Bikes

3. Lunch and Learn Why are we here? - Preparing for a ride - Cycling Rules of the Road and Trail - Sizing your bike - Different styles of bikes - Local trails

4. Lunch and Learn Who is this Brian guy? 1) Typical working parent 2) Weight gain over time got out of hand 3) Listening to the Doctor 4) Triggers to lifestyle changes 5) The role of Gotta Ride Bikes in SA

5. Lunch and Learn Why Cycling? 1) It is a low impact exercise 2) It can be started at most levels of fitness 3) Cycling has great cardio benefits 4) San Antonio has safe riding areas (Greenway Trails)

6. Lunch and Learn Preparing to Ride 1) Consider your goals 2) Bike condition 3) Committing to a bike style 4) Safety and clothing

7. Lunch and Learn Common Cycling Goals 1) General Fitness 2) Weight Loss 3) Special Events 4) Socializing

8. Lunch and Learn Bike Condition 1) Start with a tune-up 2) Always check your tires 3) A noise is often a problem 4) A tuned bike is an easy to ride bike

9. Lunch and Learn Finding the Right Size and Style of Bike

10. Lunch and Learn Finding the Right Size Bike - Factors that influence fit: Type and length of riding Your height, arm and leg length, torso length and shoulder width Rider weight Any prior injuries or medical issues

11. Lunch and Learn Finding the Right Size Bike - Measurements

12. Lunch and Learn Finding the Right Size Bike - Common Pains/Discomfort Knees Sit Bones Lower Back

13. Lunch and Learn Selecting the Bike Style Remember: A properly fit bike will be comfortable regardless of style. Mountain/TrailsRoad/Endurance

14. Lunch and Learn Selecting the Bike Style Remember: A properly fit bike will be comfortable regardless of style. CommuterRecreational

15. Lunch and Learn Selecting the Bike Style Different styles are available to fit your needs Tandem Folding

16. Lunch and Learn Safety First! 1) Know your bike 2) Learn stopping and starting techniques 3) Understand speed/gears 4) No headphones or music

17. Lunch and Learn Safety and Clothing 1) Helmets are REQUIRED 2) Dress for the weather/exposure/sun 3) Consider biking shoes 4) Consider bike shorts with chamois padding

18. Lunch and Learn Rules of the Road and Trail 1) Ride single file 2) Passing rules/call-outs 3) Being passed 4) Watch your speed and pedestrians

19. Lunch and Learn Where do you ride? -Start Safe and Short -Group Rides -SA Greenway Trails (47 miles + to date) Salado Creek Leon Creek Hardberger Park Mission Trails

20. Lunch and Learn Where can you ride?

21. Lunch and Learn Cycle Commuting – Is riding to work possible? Via Bike and Ride (Primo and Via racks) Trail commuting Don’t be a Sweaty Betty or Stinky Sam Commuter-wear clothing

22. Lunch and Learn Whether starting cycling or re-starting after a break, the path to success is the same: Define your goal Make sure you progress in a steady manner to prevent injury Involve others (friends, groups) to ensure accountability. Track your results

23. Lunch and Learn HOW TO FAIL Give up when you lose faith or have discomfort Use excuses for not making this a priority Procrastinate – Start NOW Sabotage progress with a poor diet Reward yourself with food

24. Lunch and Learn Ride a Mile Program No bike? No Problem!

25. Lunch and Learn Questions? Answers!

26. Lunch and Learn www.gottaridebikes.com Facebook at Gottaridebikessa