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Biking the trails

Kate Boemeke

THRIVE! MAGAZINE

Want to take to the open road, gain the benefit of cardio exercise and perhaps lose a few pounds? Consider biking.

The St. Louis bi-state area offers an abundance of trails and on-road bikeways, including the famed Katy Trail in northwest St. Louis County, Grant’s Trail in south St. Louis County, the Riverfront Trail in St. Louis City and the Heritage Trail in southern Illinois. But before you go, there are a few things you should know.

First, understand your limits. Just because your next-door neighbor bikes 25 miles a day, doesn’t mean you can. Biking five miles is the physical equivalent of walking one, so use walking as your guide, and listen to your body. Leave the trail when you are comfortably fatigued, and build your endurance slowly.

Second, know your gears. Keep the gear speed reasonable and comfortable enough to ensure pedaling success. Pedaling in high gear can make your Sunday afternoon ride feel like a marathon. While lower gears won’t give you as much forward thrust, they are gentler on muscles. Pedaling at a lower gear rate of 75 to 95 revolutions per minute still results in a good cardio workout.

Don’t forget to fill your tank. Before heading out on a ride, have a light meal that can be digested easily. Bodies in motion require nutrient-rich blood, so be sure to give your body enough fuel for the task. It’s also a good idea to keep some high-protein snacks in your bike bag or travel pack to help restore your energy.

Stay hydrated. Thanks to the flow of wind against your skin, you may not realize that your body is losing moisture, but it is. Dehydration is a concern for all bikers and can go unnoticed until the symptoms result in lost energy and waning alertness. Bottled water is a biking basic. Take a sip every 10 to 15 minutes to ensure proper hydration.

Finally, wear a helmet. Many area bikers grew up in the days before mandatory bike helmet laws, but don’t be foolish. Area health professionals agree that a properly fitting bike helmet can reduce head injury by as much as 85-percent in a crash situation. When you are thrown from your bike by an unexpected change in terrain, a bump or pothole, or by a collision with another vehicle or object, your helmet could be your best defense. Don’t take chances. In unincorporated St. Louis County, St. Charles County and Florissant, helmet ordinances require helmets for all bicycle riders under age 17. Creve Coeur requires riders of all ages to wear helmets. While Illinois does not require helmets, all bike-related organizations agree that helmets are your most important piece of safety equipment. Adults and children should ride with the heads safely covered by a CPSC, ANSI, ASTM or SNELL-approved helmet.