Coronavirus Concerns: Can I still ride my bike?

The Coronavirus (COVID-19) has reshaped the way billions of people live their daily lives globally. Many "nonessential" businesses, including restaurants, bars, nightclubs, movie theaters, and performing arts venues, have been required to temporarily shut down. Educational institutions have transitioned to online learning platforms, while some beaches have reduced operating hours or are completely closed. Even gyms and fitness studios, often considered essential by their regular patrons, are now inaccessible. Shopping for basic necessities like fresh produce, rice, or even toilet paper has turned into a challenge.

Experts are still searching for effective ways to combat the virus, but there are a few key points they seem to universally agree on: things are likely to worsen before they improve, and every individual has the power to protect themselves and others by making responsible decisions that not only minimize personal exposure but also prevent potential harm to those with weaker immune systems. Each of us plays a role in slowing the virus's spread by adopting preventive measures and paying attention not only to physical health but also to emotional and psychological well-being. Fortunately, as long as your local area isn't under a shelter-in-place order, cycling remains a safe and healthy way to enjoy fresh air and exercise.

What steps can I take to protect myself and others from the risk of infection?

Many experts are urging everyone—regardless of age or health—to make significant lifestyle adjustments to curb the spread of the virus. Minimizing time spent in public places, practicing social distancing, and maintaining proper hygiene are immediate steps you can take.

1. Limit visits to public spaces to only what's absolutely necessary.

One of the best ways to safeguard yourself is by making thoughtful decisions about leaving your home. While there’s no national lockdown, social distancing is one of the most recommended methods for prevention. Only venture into public spaces for essential health-related appointments, emergencies, or to restock on vital household supplies. When you do go to the supermarket or pharmacy, move efficiently to cut down on time spent indoors and buy in bulk to reduce the need for frequent trips.

2. Maintain a minimum of 6 feet distance from others.

Even though ideally, everyone would have everything they need at home, avoiding the need to leave, some tasks like doctor visits or grocery shopping are unavoidable. When in public, one of the simplest yet most effective ways to stop the virus’s spread is by keeping your distance from others. Social distancing involves staying about six feet apart from others. While holding your breath near someone might seem like a good idea to avoid inhaling droplets, it’s insufficient with highly contagious illnesses like the flu or Coronavirus. These droplets eventually settle on surfaces we frequently touch, like desks, countertops, doorknobs, and railings.

Research from a team at MIT found that after sneezing or coughing, larger droplets typically travel about two meters, but smaller ones can travel much farther—up to eight meters or over 26 feet. While you're unlikely to get sick from someone 26 feet away, the six-foot rule should be seen as the absolute minimum, and everything in between should be treated as "off-limits."

3. Practice good hygiene.

Since the virus spreads mainly through coughing and sneezing, adopting a proper hygiene routine is crucial. Even if you're not close enough to inhale droplets, you could still unknowingly touch contaminated surfaces, putting you at risk. Wash your hands frequently with soap for at least 20 seconds. Hand sanitizer or wipes are a good alternative if soap and water aren't available. Consider setting up a routine: leave outerwear outside, shower upon returning, and change into freshly laundered clothes.

4. Strengthen your immune system.

People with weakened immune systems are struggling the most with the Coronavirus, so it’s vital to keep your immune system strong. Start with the basics: nutrition and sleep. Both play a key role in a strong immune system and are largely within your control.

To ensure you’re eating well, check your pantry and fridge. Your diet should include a balance of proteins, carbs, and essential vitamins and minerals. If you think your diet lacks nutrients, add nutrient-rich foods or consider supplements. Skipping proper nutrition weakens your body’s ability to fight off illnesses.

Sleep is equally important. Research shows that good sleep habits significantly boost the immune system. Most healing happens during sleep, and studies also indicate that sufficient sleep enhances T cell function, which helps your body recognize and attack pathogens. By prioritizing sleep, you’re improving your body’s defenses.

How can cyclists navigate Coronavirus concerns?

Cyclists need to keep cycling. With the right precautions, a pandemic doesn’t mean you have to stop riding; it just means adjusting your habits.

1. Time outdoors is encouraged.

With many people stuck indoors, many are heading to local parks and trails. There’s no reason you can’t enjoy nature, as long as you follow safety guidelines. Experts recommend staying active and spending time outside, as exercise, sunlight, and fresh air positively impact physical and mental health.

The virus spreads through people, so even outdoors, you’re at risk if you’re in crowded areas or too close to others. Simply being outside isn’t enough unless you practice social distancing.

2. Keep your distance while cycling.

Can you still ride your bike? Yes, as long as your area hasn’t issued a shelter-in-place order. However, your rides might look different. Depending on your style of riding, you may need to make several adjustments to ride safely during the pandemic.

Social distancing applies to cyclists. Avoid group rides and stick to solo rides for now. Even riding with friends poses risks since some people are asymptomatic carriers. While social distancing is tough, especially for extroverts, there are good reasons: spit and snot.

The Coronavirus is a respiratory illness spread through mucus and droplets expelled when an infected person coughs or sneezes. You could inhale these if you’re too close, even if you don’t breathe directly on them. Touching your eyes or nose afterward poses the same risk.

Don’t hesitate to adjust your route if trails or paths are crowded. Riding away from traffic reduces the risk of accidents and helps you stay socially distant. If you have access to gravel or mountain bike trails, take advantage of them. Dust off your gravel bike, give it some TLC, and get out there. Gravel roads are usually wider, making it easier to stay apart from others. If you don’t have a gravel bike, most road bikes can be adapted by switching to wider tires. Check your manual for the maximum width. These tires offer better traction, suspension, and puncture resistance.

For mountain biking, avoid crowded trails, especially on weekends. Single-track trails often lack room to maneuver, forcing you to break social distancing rules. If you must ride these trails, go during off-peak hours and be ready to change plans or step off the trail to maintain distance. Wear a neck gaiter to cover your mouth and nose when you see others approaching.

3. Hygiene matters on your ride.

While you can’t carry a sink with you, you can still prioritize hygiene by bringing antibacterial gel or wipes on every ride. Assume you might encounter others, even if you don’t expect to. Don’t neglect hygiene just because you’re in the backcountry. Use your gel or wipes regularly and avoid touching your face.

4. Protect your immune system and physical health.

Nutrition and sleep play a huge role in your immune system, so focus on staying healthy while riding. Your daily choices should support your well-being, not jeopardize it.

In addition to eating well, increase your food intake if you’re riding. Pack snacks, gels, and other effective fuel sources. Bring plenty of water, plain or supplemented, and don’t share your food or drinks with anyone.

Your body needs time to heal from daily stresses, and sleep is when this happens. Additional stressors, even healthy ones like exercise, require more recovery time. Adjust your wake-up time accordingly. Prioritize sleep.

5. Don’t neglect self-care.

Stressful times make it easy to focus solely on survival. For families, taking time for self-care can be challenging. As life continues to change, focusing on your psychological and emotional health becomes more important. Schedule self-care into your day.

When you can’t ride all the time or weather prevents outdoor activities, find indoor hobbies you enjoy. Watching TV is fine, but try to engage in mentally stimulating or creative activities. Complete DIY projects you’ve been postponing, spring clean, or finally read that book you’ve wanted to finish. If you’re glued to screens, watch documentaries, tutorials, or take online courses.

While it might seem excessive to take precautions, protecting everyone—especially the vulnerable—is crucial. If you feel restless, opt for a bike ride instead of crowded places. Being outside is safe only if you’re distanced from others. Stay aware of shelter-in-place orders, as they protect your community. Noncompliance could endanger others and lead to fines. Though it’s hard to give up social activities, remember that today’s choices affect tomorrow’s health.