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Bringing kids and fun to biking

8/1/2018

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Bicycling is a great activity for kids – it can improve coordination/physical fitness and foster independence – but teaching kids how to bike takes some time and effort. Helping your children get off on the right foot is worth the energy. Our goal is to focus on making cycling a fun activity. However, making cycling fun isn’t just something for the young – people of every age can have a joyful bike experience by following these tips:
Before the Ride
  • Terrain – choose flat terrain that is away from traffic. Plan for a relatively short distance of only one or two miles. Consider a special destination that you child may not expect, like a picnic at University lake or a frozen gourmet popsicle at Frios – you can use the parks trails, sidewalks (only for kids under 10), and back streets to keep the route as car-free as possible.
  • Energy – plan to have a meal an hour or so before heading out and consider riding when refreshed from a full-night’s sleep. Also, frequent stops and snack/hydration breaks keep the trip interesting and engaging! Bring a special treat that will help reinforce the pleasure of biking.
  • Helmet – Alabama law requires riders under the age of 16 to wear a helmet. A correct helmet fit is like an extension of your body and doesn’t interfere with the fun.
  • Saddle – setting the correct saddle (seat) height helps small legs to get the most out of riding – see our previous Chatter article on this topic. When learning to ride a bike, saddles should be set low and then adjusted higher when confidence increases.
  • ABC check – inspect tire Air, Brakes, Chain before riding.
  • Tools – bring a small first-aid kit and bike repair toolkit so you are prepared for those unexpected hazards.
During the Ride
  • Instructions – most children learn faster by participating in an activity, rather than just listening to someone talk about it. Keep instructions clear and concise and let them learn through experience.
  • Stop/Look/Listen – everyone should use their powers of observation to avoid cars, road features, and obstructions. Have the group point out to each other what they see along the way to hone these skills further.
  • Cues – pay attention to your group’s cues. Riders who are complaining, looking overheated or tired, and are slowing down may need a break.
  • Stay positive – give your little ones a lot of specific praise. Complement them on pedaling smoothly or how safe they have been riding. Let them know you are having fun riding with them – remember that your enthusiasm and great attitude will be contagious. 
Hopefully after a successful ride you will hear those sought-after words, “this was fun!” 
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The History of ValloCycle

2/1/2018

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This year marks the 7-year anniversary of ValloCycle. In February 2011, representatives from the Montevallo City Council, UM Office of Community Engagement and Service Learning, Environmental Studies, Kinesiology Department, and the student body came together and developed the idea of a city-wide bike share program. This bike share partnership between the City and the University was the first of its kind in Alabama.
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In 2012, the ValloCycle city board was formed to guide the organization and implement its mission. The board decides on how to spend funds, which events to organize/participate in, and how we can best serve the local cycling community. Our board is an energized and fun group that represents university and community members – contact us if you’re interested in joining us or sitting in on a meeting!
Although we were created as a bike share and continue to offer bikes for rent at $20 per term (vallocycle.org), our biggest goal is to foster a vibrant biking community in Montevallo. Here is a brief list of what we do to promote biking in our community:

Community Events – we sponsor booths at most of our public community events to spread the word about ValloCycle.

Group Rides – our popular monthly Glow Ride is a no-rider-left-behind evening roll through the neighborhoods of Montevallo. We also lead weekend rides to some of Montevallo’s lesser visited places, an orientation ride every fall, and community cleanup twice a year.

Maintenance Clinics – we offer spring and fall pop-up maintenance events to share the knowledge needed to maintain and repair your bike.

Share the Road signs – these signs remind motorists and bicyclists that the road is to be shared, demonstrating the community’s support for cyclists in town.

Bike Racks – CommuteSmart has installed bike racks throughout the city, and UM’s art department has designed and installed several sculptural racks on campus that are beautiful and practical.
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Bicycle Maintenance Station – thanks to a UM Green Fund grant, you can pump up your tires and use basic bicycle maintenance tools at our maintenance station in front of UMOM on Main Street.

UM and Montevallo has been incredibly open to embracing issues of sustainability. We welcome riders of all experience levels. ValloCycle is Alabama’s oldest citywide bike share. For more information visit vallocycle.org or contact vallocycle@gmail.com
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Winter Riding

1/15/2018

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Most people think of cycling and images of beautiful fall and spring days come to mind. Fall is a not-so-distant memory, and spring will be here in just over two months. What would happen if we continued to ride all winter?

Stronger & Tougher – training in the off-season nearly doubles the opportunity to build muscle and endurance. Keep in mind that winter training is very different from the rest of the year, so prepare appropriately. Winter riding is hard on equipment, your body, and your psyche. After a season of cold your will have seen more than most and dealt with frozen/numb extremities. You will discover a new respect for the stages of defrosting and be better for it.

You’ll Slay Calories – biking keeps your lower body very active and your upper body relatively calm. Nonshivering Thermogenesis (NST) is about keeping your body just warm enough to not shiver. NST increases calories burned while riding and may do the same while you rest. This is another way of saying that being cold helps you burn more fat.

Reduced Sickness – regular exercising reduces your chance of getting sick by half. Staying out of germ-infested indoor environments can’t hurt either, and you can save money by canceling that gym membership.

Creativity – winter weather forces us to ride differently. Instead of long back-road routes, you may find yourself riding circuits or intervals in a local park or enjoying a now abandoned bike path in the depth of winter. The benefit of changing your regular routes will help you avoid finding yourself frozen and numb eight miles from home.  

Layering – other outdoor winter activities can have you warming your entire body quickly and either shedding layers or under dressing. The challenge with cycling is balancing the art of thin layers with the science of maintaining a high enough core temperature to avoid shivering. With some practice, you will become a master of this skill.

Gear – winter weather really does a number on your bicycle and equipment. As your bike expands and contracts with the temperature swings your brakes, cables, drivetrain, and tires really take a beating. Winter bike care is essential.
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Ride with us this winter! ValloCycle is committed to creating and supporting a biking community in Montevallo.
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Bicycle Benefits

12/1/2017

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Cycling has all sorts of benefits outside of increasing your physical strength and looking really cool. Here are some other major benefits that you may not have known.
Emotional Benefits – According to Bicycling Magazine, a recent study analyzing 26 years of research found that as little as 20-30 minutes of exercise per day can help prevent depression. A good ride can have emotional benefits including feeling better, relieve anxiety, and increase stress resistance.
Decreasing Stress - A 2013 study by Ida and colleagues published in BioPsychoSocial Medicine found that after 15 minutes of pedaling a stationary bike participants levels of cortisol, a stress hormone, declined significantly.
Memory and Reasoning – The Journal of Clinical and Diagnostic Research published a study in 2013 by Nanda and colleagues which found that participants scored higher on memory, reasoning, and planning tests after 30 minutes of moderately intense spinning on a stationary bike than before they rode.
Aging Benefits – Chapman and associates published an article in Frontiers in Aging Neuroscience in 2013 that took participants ages 57-75 through a physical training program that included using an exercise bike three times per week. They found that benefits begin to show before the 6-month mark in maintaining adequate blood flow to the brain. They conclude starting aerobic exercise sooner is better since the slope of decline in brain health become steeper from age 50 onward.
Get Outside – In a 2014 study published in Frontiers in Psychology, Pearson and Craig found that spending time in nature can reduce stress and decrease symptoms of depression and anxiety. Cycling in the great outdoors and in natural surroundings will increase these benefits. In fact, there is also evidence that exercising outside will increase enjoyment of and motivation to maintain an exercise program.
Prescription for Happiness – Bicycling Magazine recommends the following based on a recent review study on exercise and depression: 3 - 5 (45 - 60 minute) sessions per week, keeping your target heart rate between 50 - 85% of your maximum.

​You don’t have to take these researchers’ words for it. Grab a bike and go for a ride to discover your own benefits to riding!
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Bicycle Lighting Guide

11/1/2017

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November 5th at 2am marks the end of daylight savings time for 2017. As our clocks fall back, we will see the sun rise and set earlier, meaning that bicycle lighting will become all the more important on our evening glow rides. Bicycle lighting can be broken down into two basic categories:  lights that help others see you, and lights that help you see others.
Alabama Code 32-5A-265 requires that when biking at nighttime you have a white light mounted on the front that can be seen at least 500 feet away. This same code requires a red reflector in the rear that can be seen from 500 feet away when low beams from a motor vehicle are being used. This can be established by clipping on an inexpensive LED bike light. However, these codes only establish the bare minimum of visibility – we recommend the following lights:
  • Rechargeable lights - encourage use through sustainability and reduce battery waste.
  • LED lights - put out more light for less energy use and tend to last longer per charge.
    • Rear RED flashing light – will stand out from other solid lights.
    • Front WHITE flashing light – will catch the attention of oncoming motorists.
    • Front WHITE solid light – in addition to your front flasher this will allow you to see where you are going. We recommend at least 200 lumens for city riding (research your own light needs before purchasing).
  • Flair lights – there are a tremendous number of other lighting systems that can be used to give your bike its own distinct personality. In addition to the above recommendations, please consider these fun options:
    • Patterned spoke lights that show a multitude shapes and colors - think LED billboard.
    • Colorful bar lights that cast light on the ground or bike frame - they also make interesting shadows.
    • LEDs that wrap your bike frame with color and light.
    • Hub lights that clamp around the center of your wheel.
    • Spoke rope lights that spin with your wheels and snake between your spokes.
    • Valve cap lights that quickly screw on our tire valves and streak when you ride.
ValloCycle is committed to creating and supporting a biking community in Montevallo. Join us on our next Glow Ride – an evening ride through Montevallo. Next Glow Ride is November 8th - meet 6:30pm in front of UMOM, ride 7pm. ValloCycle is Alabama’s oldest citywide bike share. For more information visit vallocycle.com or contact vallocycle@gmail.com
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Bike Guide to Picnicking

10/2/2017

 
October usually brings, fall weather, and the slow shortening of the day. The pleasant weather begins to draw us into our beautiful Montevallo scenery, and a great way to celebrate the outdoors is with a picnic. Cycling and picnicking go hand in hand – why not break out your ride, air up those tires, and consider these tips to enjoy your very own picnic à vélo:
  • Weather – late summer and early fall are my favorite times to picnic.
  • Route/Destination – we’ve listed “Montevallo’s TOTALLY Bikeable Places” in the July 2017 Chatter Archives that would make excellent picnic locations.
  • Tools – we suggest Swiss Army knife, lightweight cutting board, cloth napkins, blanket, and something to eat out of if you choose.
  • Packing – backpacks work great (even in multiples), place heavier items on bottom, and your blanket on top. Don’t over pack; your goal is to not bring home leftovers, only your trash.
  • Drinks – you may decide to bring along something fun to drink. Think aluminum or plastic– skipping glass bottles prevents you from lugging around the 40% of undrinkable weight. Just remember to drink plenty of water.
  • Food – Variety, versatility, and sturdy all come to mind when considering picnic foods. Bring an assortment of foods, not just sandwiches. Your menu is a collection of many small plates.
    • PB&J, hard cheeses/cured meats (parmesan & prosciutto)
    • Crackers/bread/cheese/sliced vegetables/dip/tapenade
    • Bread/cheese/apple
    • Baguette/pesto/cream cheese/salami
    • Cucumber/cream-cheese sandwiches/watermelon
    • cheese & bread, avocado & basil
    • Fruit/veg/crackers/hummus
    • Crackers/firm cheese (Swiss, cheddar, muenster)
    • Baguette & soft cheeses (brie, goat, bocconcini )
  • Dessert – it could be considered unforgivable of we forgot something sweet.
    • Chocolate Bar/Cookies/brownies
    • Savory almonds & a bar of chocolate
    • Fruit (apples/pears/grapes/sliced watermelon)
    • Nutella & pear
ValloCycle is committed to creating and supporting a biking community in Montevallo. Join us on our next Glow Ride – an evening ride through Montevallo. Next ride is October 11th - meet 6:30 pm in front of UMOM, ride 7pm. ValloCycle is Alabama’s oldest citywide bike share. For more information visit vallocycle.com or contact vallocycle@gmail.com

Montevallo's TOTALLY Bikeable Places

7/3/2017

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When people ask us where to bike to in Montevallo, we can easily recommend Orr Park, the Parnell Memorial Library, or University of Montevallo campus as excellent examples of locations worth visiting via bicycle in our south Shelby town. However, there are so many more places to consider riding your bike to! Next time you’re up for a ride, consider the following before traveling out of town (distances calculated from the Montevallo Post Office):
  • University Lake (1 mile, 8 min)
    • Easily one of the most recognized recreation areas in Montevallo, the lake has restrooms and water fountains with plenty of places to lock-up your bike and relax. There is even a lake trail to enjoy all the areas of the lake.
    • Directions: Head north-west on Middle Street past the University and University Garden. Turn left onto Shelby 204 (Sign for Montevallo Golf Club). Take immediate right onto University Lake Road.
  • Aldrich Coal Mine Museum(2.1 miles, 13 min)
    • The only coal mining monument in Alabama was the historical company store of the former Montevallo Coal Mine Company. When it closed on July 5, 1942 the mine was in continuous operation for over 100 years.
    • Directions: Head toward Aldrich on Middle Street (you will pass University Lake & Stevens Park), once you cross the railroad tracks turn left onto Aldrich Road and the museum will be on your left.  
  • Shoal Creek Park (2.5 miles, 14 min)
    • Not everyone is comfortable traveling down Hwy 119 via bicycle, but consider traveling to Montevallo’s newest park. A longer trip down 119 (and a right on Hwy 24) will take you to Ebenezer Swamp, another beautiful location to visit.
    • Directions: Head north on Hwy 119/Montevallo Rd out of town. After descending Nix Hill you will cross a bridge with an old farm house on the left. The next parking area on your left is your destination.
ValloCycle is committed to creating and supporting a biking community in Montevallo. Join us on our next Glow Ride – an evening ride through Montevallo. Next ride is July 12th - meet 6:30pm in front of UMOM, ride 7pm. ValloCycle is Alabama’s oldest citywide bike share. For more information visit vallocycle.com or contact vallocycle@gmail.com
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Tips for Cyclists Sharing the Road

3/6/2017

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People on bicycles have the same rights and responsibilities as people in cars. Bicycle riders should follow these tips to reduce the risk of a crash.
Equipment – ride a well-maintained, properly sized bike that fits you.
Clothing –wear bright clothing during the day and reflective equipment at night. Make sure to secure loose laces and pant legs to prevent them from catching in the gears.
Route – choose routes with less traffic & slower speeds. Choose bike paths & lanes where available.
Follow Rules – Ride in the same direction as traffic and obey street signs, signals, and road markings.
Ride Defensively – assume the other person does NOT see you. Look ahead for hazards or situations to avoid that may cause a fall.
Ride Predictably – motorists get a sense of what you intend to do and can react to avoid a crash.
Signal – this will communicate your intent to others. Always use your left arm to signal turns – you can signal a right-hand turn by holding your arm at a 90 degree angle with your fingertips pointing up.
Avoid sidewalks – motorists don’t expect traffic on sidewalks and don’t look there when backing up or turning.
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Safely riding your bike in traffic requires preparation, practice, and experience. Confidence in traffic comes with learning how to navigate and communicate with other drivers, bicyclists, and pedestrians. 
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Cycling Fun Facts

2/6/2017

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Thinking about finally investing in a bike? Or perhaps you already own a bike, but want to ride more often? These fun facts may help tip the scales in favor of finally getting back in the saddle!
  • Biking is 20 times cheaper than driving. AAA estimated the average annual cost of car ownership in 2016 was $8,558. Transportation economist Todd Litman has estimated the annual cost of bike ownership to be $100-300.
  • The bicycle is the most efficient vehicle ever devised. A Worldwatch Institute study found that a bicycle needs only 35 calories per passenger mile, whereas a car expended 1,860 calories per passenger mile (one gallon of gas contains 31,000 calories). They also found that walking took over 100 calories for the same distance. Ducks, however, are more efficient, but we can’t travel like ducks.
  • Bicycles save space. Approximately 15 bicycles can park in the same space that one car takes.
  • Bicycle safety comes in numbers. A 2003 study by P.L. Jacobsen concluded that when more people walk or bicycle, the less likely any of them are to be injured by motorists. In fact, research has shown that tripling the number of bike riders on the street cuts motorist-cyclist crashes in half.
  • Bikes don't actually need riders. Amazingly, a bicycle can stay upright and self-correct its trajectory without a rider as long as it’s moving at 8mph or faster.
  •  Cyclists are cool – it’s a fact. A recent psychological study conducted by Mindlab found that people perceive cyclists as possessing a unique blend of intelligent generosity and the "cool" factor. Now there's a good reason to get on your bike!
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Fall Cycling Tips

11/7/2016

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With the first weeks of fall behind us and the southern summer a distant memory - remember to FALL BACK as daylight savings time ends Nov 6th @ 2am and enjoy riding with these fall cycling tips:
  • Hydrate – cold weather is also dry weather, remember to drink before you are thirsty.
  • Shorter Days – be prepared with extra reflectors and a bike light when traveling before dusk.
  • Layers – always dress in layers and prepare to remove/add as needed.
  • Noggin – Bicycling Magazine offers, “if it’s cold enough to make you wonder if you’ll need a cap, put one in your pocket.”
  • Extremities – always wear socks and gloves on as a base layer. Add waterproof overshoes and gloves as needed to keep out the weather. 
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    Our articles also appear in the Montevallo Chamber Chatter - find us in print there!

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