Proper equipment and form keeps bicyclists safe Published Oct. 5, 2011 By Airman 1st Class Jake Eckhardt 375th Air Mobility Wing Public Affairs Scott Air Force Base, Ill. -- When bicycling, there are certain precautions that need to be taken to ensure that cyclists, motorists and pedestrians stay safe. For riders such as Tech. Sgt. Paul Ocampo, Air Mobility Command headquarters, proper equipment use and defensive riding are key to safety while cycling. "I wear a helmet and clubs I ride with require front and rear lights when riding at night time or early mornings," he said. "You can ride as safe as possible but in a pace line, where riders ride right behind one another, the person in front could crash and cause a domino effect. I have crashed a couple of times too, which actually cracked my helmet." Ocampo also added that individuals should also think about where to ride to help others focus on safety. "Although cyclists have the same rights as motorists, there are certain times and roads where cyclists shouldn't be riding," he said. "If you're riding on a narrow road and you find the traffic behind you is just building up, then maybe you should find a different route. "Riding your bike on the sidewalk can be a little more dangerous than riding your bike on the road," he added. "When a motorist comes up to an intersection, they are more focused on the road. They aren't always necessarily looking at the sidewalks or for any cyclists or pedestrians. Cyclists on sidewalks are at risk from moving vehicles in parking lots and driveways." Ocampo said he tries to ride six days a week since he began riding in 2009. "I do not like running at all, but I needed to do something that kept up my cardio," said Ocampo. "So, I picked up cycling, and I liked it. I watched the Tour de France and it motivated me to get into the sport." Although he doesn't enjoy running, cycling has benefitted his PT test scores. "Ever since I started cycling, my PT run times have improved," he said. "This year, I ran a 9:52 mile and a half, and I had never ran under 11 minutes in my 14 years in the Air Force." Ocampo said there are a few things to look out for as a beginning cyclist. "If seat height is too high, it could give you back problems," he said. "I was reading an article where a woman was having back problems and had to have surgery. It turned out that the problem was her seat-height was too high on the saddle, so the surgery could have been avoided if she had proper bike fit." Although he's been cycling for a few years, he has his share of pains. His revolves around an ache in his left foot after several miles on the bike. "There are several factors that could be causing that problem," said Ocampo. "It could be my saddle's height and fore/aft position, shoe cleat positioning, or improper arch support of insole." He said an explanation of the pain in his foot is called hot spots. Hot spots are created when the pressure of a downward stroke of pedaling isn't distributed evenly within the foot bed causing numbness or pain. Sitting improperly on the saddle could also apply pressure on a nerve or artery and cause blood flow issues and hot spots of the foot. One way to prevent issues such as hot-spots and aches, he said, is to get a "bike fit" at a bicycle shop. This will ensure the rider has a good form on the bike while riding more efficiently. "I recommend the book 'The Complete Book of Road Cycling and Racing' by Will Peveler to all those who want to get into road cycling," Ocampo said. "It has a lot of information about what kind of bike you want to get, the different fittings, safety and different riding protocols." He also said there are many cycling groups in the local area such as Women of Metro East, Metro East Cycling, Belleville Area Bicycling and Eating Society.