With high gas prices here to stay, more people are taking to the streets as cyclists. Whether it's the standard two-wheel bicycle or one of the three wheelers for more “mature” adults, cycling is becoming a primary mode of transportation for many. While cycling offers physical and economical benefits, it is important to recognize potential risks and safety concerns.

Make cycling safe

According to the National Highway Traffic Safety Administration (NHTSA), in 2004, 725 cyclists were killed and an additional 41,000 were injured in traffic accidents. Cyclists accounted for 13 percent of all nonmotorist traffic fatalities that year. Avoid becoming a statistic by making your ride safer. The National Safety Council offers these tips:

• Wear a helmet. Head injuries cause about 85 percent of all bicycling fatalities. The Safety Council's Web site offers information on how to find a proper helmet: www.nsc.org/library/facts/bicycle.htm.
• Obey traffic rules. Check with local officials to make certain you are obeying the same rules as motorists.
• Know your bike's performance capabilities.
• Ride in single file with traffic, not against it.

Make certain you can be seen. Wear bright clothing and at night use reflective wear. Also, make sure your bike has reflectors on the front, back and sides.

Practice special safety rules for children

Children, obviously, need to follow the tips listed above, but they also need their parents to cover other safety issues with them. The American Academy of Pediatrics suggests parents set limits on where and when their children may ride. Younger children should be supervised, while older kids need to be taught the basic rules of the road:

• Always ride with traffic.
• Stop and look both ways before entering a street.
• Stop at all intersections, even if there is not a stop sign or light.
• Use hand signals. If you need a refresher on those signals, check out KidsHealth for Parents: http://kidshealth.org/parent/firstaid_safe/outdoor/bike_safety.html
• Respect all traffic signals.

Helmets are nonnegotiable. Children should not ride at dusk or dawn. According to the NHTSA, the greatest number of fatalities occur in urban areas at nonintersection locations between the hours of 5 and 9 p.m.

Other injuries

Traffic accidents are not the only way cyclists may be injured. The American Orthopaedic Society for Sports Medicine (AOSSM) places cycling injuries into two categories: 1.) extrinsic, which occur from a fall, and 2.) intrinsic, which occur when a body part has been overused or overstressed.

To safeguard against extrinsic injuries, AOSSM recommends cyclists wear protective clothing and helmets, avoid dangerous situations, and be sure to develop good bike handling skills. Protecting yourself from intrinsic injuries can be as simple as making sure your bike is the right size and matches the length of your legs. When one leg is fully extended down and the foot is flat on the pedal, your knee should bend about 15 to 20 degrees. The Bicycle Source suggests that you try raising your seat if the front of your knees hurt and lowering your seat if the back of your knees hurt. Don't move your seat height more than an1/8 of an inch per week to allow your body to adjust. If changing the height of the seat doesn't help, have your pedals checked and adjusted if needed.

Following are more tips for preventing intrinsic injuries:

• Warm up first. Make the first few minutes of your ride easy, then gradually increase your speed or incline.
• Stretch after warming up. You may want to do some stretches for your hamstrings, calf muscles, quadriceps, and ilio-tibial band on the outside of the knee and thigh.
• Ride with a brisk rhythm because it reduces the force you have to apply to the pedal.
• Use bike gloves, which are padded, to help prevent injuries to the palms. Also change your hand position on the handlebars frequently.

Use the right bicycle

Different environments need different bicycles. If you plan to do a lot of riding, check with your local bike shop to find the bike that is right for you. Even though road bikes are the most commonly bought, touring bikes are better for long trips, while mountain bikes are built for tough terrain.

One final note, guys

The NHTSA reports that in 2004 the vast majority of cyclists killed (87 percent) or injured (76 percent) were males. Take time and care to see that you are well protected and are riding smart when out on the road.

Useful Web sites for pedalcyclists

• The American Orthopaedic Society for Sports Medicine: www.sportsmed.org
• KidsHealth for Parents: http://kidshealth.org/parent/firstaid_safe/outdoor/bike_safety.html
• The National Safety Council: www.nsc.org