Joy of Hand Signals

Cycling hand signals – a few basics

The Lead Out

Using hand signal isn’t just good manners its also the law.  As a cyclist , it’s a necessary survival skill on Melbourne’s busy roads.  Giving a hand signal does not guarantee a cyclist’s safety. Its critical that you assess the actions of the other cyclists and road users around you to make sure it is safe, particularly  before turning or changing lanes.

The Breakaway

Using hand signal isn’t just good manners, it’s a necessary survival skill on Melbourne’s busy roads.  Once you start riding in groups they become essential.

The Peloton

Hand signals help to tell other cyclists and road users where you intend to go and what you intend to do.  Cyclists are required by law to give a hand signal when turning right or merging to the right lane.  Typically a cyclist should Indicate about 30 metres before turning or changing lane position.

The obvious ones are left, right and brake needed for navigating roads and traffic.  These are good for English speaking countries but be warned there are some interesting variations in other places.

Left Extend your left arm out parallel to the road with your palm sideways to the ground.  If you are by yourself exaggerate the gesture so nearby or following cars can see it.  If you are in a peloton, a smaller but still noticeable gesture is still good manners.
Right As above but with your right.  Ditto on the advice for traffic and pelotons.
Brake Having seen my wife get run up the back by an extremely inobservant and grumpy MAMIL near St.Kilda Sea Baths, I can vouch for the necessity of signalling that you are breaking.There are two variations; the arm is placed in a 90 degree angle to the shoulder with palm either extended skywards or towards the road.

There are a few others that conscientious road cyclist should know.

Move out To alert riders behind that there’s an obstruction ahead such as a parked car, pedestrian or skip/pot hole, indicate the way they should move by pointing in that direction with your hand behind your back.
Hazard here Point down at any hazard on the road, such as a pothole or road kill to warn riders behind.
Surface beware keep your palm down to indicate that there is a surface hazard to be avoided on that side such as broken glass, loose gravel , mud or water.
Your turn If the rider in front whose wheel you’ve been riding for a while, lifts their right elbow out to the side, they are asking you to come through and do a turn on the front.  Time to go to work  !!

 

Eat, Sleep, Cycle, Repeat…Apologies to Fatboy Slim

Sleeping is essential for enjoyable cycling

The Lead Out

Sleep is an essential to the proper functioning of the body.  All the time you are awake you are using up energy, more so when you are active and riding a bike.  Your body needs time to repair itself and this is best done when the brain, muscles, and other vital organs are at rest.  Without sleep your body with fatigue and deteriorate both physically and mentally.

The Breakaway

Poor sleep or a lack of sleep is a recognised medical condition causing poor performance at work, memory difficulties, concentration problems and less resistance to illness, increased accident rates and drowsy driving as compared to good sleepers.  You can trick your body into thinking that sufficient sleep has been taken by having shorter sleep breaks consisting of full sleep cycles.

The Peloton

The stages of sleep combine for varying lengths of time.  Most complete cycles of sleep are about 90 minutes +/- 30 minutes according to the individual and the circumstances.  To maximise the benefits of your sleep in the shortest possible time you one or more complete sleep cycles, so should wake either when REM begins, or in the stage immediately following REM. If you wake in the middle of a cycle, especially during stages 3 or 4, your metabolic rate is at its lowest and it will take time to recover from this.  Its better to stay asleep, actively recuperating through the complete cycle rather than trying to take a shorter sleep break.

Stages of Sleep

Sleep stage Body Activity Depth of sleep Thought process Miscellaneous
0 –  awake Slows down, relaxes, decreased muscle tension Drowsy Relaxtion, mind wanders, vague awareness Decreasing heart rate. Decreasing blood pressure, Decreasing temperature
1 Body movements slowed, eyes gradually move less Light sleep, easily awakened Drifting thoughts, feeling of weight loss or floating Decreasing heart rate. Decreasing temperature
2 Little movement, eyes quiet, snoring is common Light to moderate sleep Thought fragments but memory process diminishes, if woken, may recall parts of a dream Decreasing heart rate. Decreasing temperature Metabolic rates. Decreasing Regular breathing
3 Eyes quiet, occasional muscle movement Deep sleep, may be difficult to wake Vaguely formed dreams, rarely recollected Continued decrease in heart rate, temperature. Secretion of growth hormone.
4 Eyes quiet, occasional muscle movement Deepest sleep, difficult to wake Very poor recall of sleeping thoughts Continued decrease in heart rate, temperature. Increased secretion of growth hormone. Regeneration process
REM Snoring usually ceases large muscles paralysed, fingers, toes and facial muscles twitch. Variable, but can be difficult to awaken if sound is incorporated into dream 80% dreaming with good recall Increasing heart rate, Increasing metabolic rate, Increasing blood pressure, Increasing blood flow to the brain, Increasing temperature, Irregular breathing, Best time to wake.