Coronavirus Concerns: Can I still ride my bike?

The outbreak of the Coronavirus (COVID-19) has fundamentally changed the way billions of people live their daily lives. Many "nonessential" businesses, including restaurants, bars, nightclubs, cinemas, and performance venues, have been ordered to temporarily shut down. Schools nationwide have transitioned to online learning platforms. Some beaches have either reduced operating hours or are completely closed. Gyms and fitness studios, often seen as essential by their loyal patrons, are also closed. Even buying everyday necessities like fresh produce, rice, or toilet paper has become a challenge.

While scientists race to find solutions to combat the Coronavirus, there are certain key points they all seem to agree on: the situation will worsen before it improves, and each person can protect themselves and others by making responsible decisions that not only limit personal exposure but also reduce the risk of exposing those with weaker immune systems. We can all contribute to slowing the spread of the virus by adopting precautionary measures and paying attention not just to our physical health but also to our emotional and psychological well-being. Thankfully, as long as your local community isn't under a shelter-in-place order, cycling remains a healthy way to enjoy fresh air and exercise, even with the current precautions in place.

What steps can I take to protect myself and others from exposure?

Experts are urging everyone, regardless of age or health status, to make significant changes to their daily routines to help slow the spread of the virus. Limiting time spent in public spaces, practicing social distancing, and maintaining good hygiene are crucial steps you can take right now.

1. Limit visits to public spaces.

One of the best ways to protect yourself is by making responsible decisions about leaving your home. While there's no national lockdown, social distancing is one of the most recommended preventive measures for a reason. Only go out for essential tasks like medical appointments, emergencies, or to stock up on vital supplies. When you're at the supermarket or pharmacy, move efficiently to minimize time spent inside and buy in bulk to avoid unnecessary trips.

2. Maintain social distance by staying at least 6 feet apart from others.

Ideally, everyone would have everything they need at home, eliminating the need to leave. However, some errands, like doctor visits or grocery shopping, are unavoidable. When you're in a public place, one of the simplest yet most effective ways to reduce the spread of the virus is to keep your distance from others. Social distancing, which involves keeping about six feet away from others, reduces your risk of inhaling viral particles.

“If droplets are spread through coughing and sneezing, can't I just hold my breath when near someone?” Holding your breath when passing someone might seem like a logical way to avoid inhaling virus-laden droplets, but dealing with highly contagious airborne illnesses like the flu or Coronavirus requires more than that. Those droplets eventually settle on surfaces frequently touched by hands, such as desks, counters, doorknobs, and railings.

Research from a team at MIT found that after sneezing or coughing, while larger droplets typically travel about two meters, smaller ones can travel much farther—up to eight meters, or over 26 feet. Although it’s unlikely you'd get sick from someone 26 feet away, the six-foot rule should be seen as the minimum distance, and anything closer should be avoided.

3. Follow good hygiene practices.

Since the Coronavirus spreads mainly through coughing and sneezing, it's essential to adopt a proper hygiene routine. Even if you're not close enough to inhale droplets directly, you can still unknowingly touch contaminated surfaces. Wash your hands frequently with soap for at least 20 seconds. Hand sanitizer or wipes are good alternatives if you can't wash your hands. Consider setting up a routine: leave outerwear outside, shower immediately, and then wear clean clothes.

4. Strengthen your immune system.

People with compromised or weakened immune systems are struggling the most with the Coronavirus, so it's crucial to do everything possible to keep your immune system strong. If you're unsure where to start, begin with nutrition and sleep—two key factors contributing to a robust immune system and overall health.

To ensure proper nutrition, check your pantry and fridge. Your diet should include a balance of proteins, carbohydrates, and vitamins. If you think your food choices lack nutrients, either add nutrient-rich foods or consider taking supplements. Neglecting to fuel your body properly weakens your ability to fight off illnesses.

In addition to a nutritious diet, getting enough sleep is equally important. Research shows that healthy sleeping habits significantly boost the immune system. This is because most of the body's healing happens during sleep. Recent studies also indicate that sufficient sleep enhances T-cell functioning, which are immune cells that attack pathogens in the body. By adopting healthy sleep habits, you're improving your body's ability to combat diseases.

How can cyclists adapt to these Coronavirus concerns?

Cyclists still want to ride, and with the right precautions, a pandemic doesn't mean you have to stop cycling—it just means you'll need to adjust your habits.

1. Time outdoors is encouraged.

Many people are feeling cooped up at home, so it's no surprise they're heading to parks, trails, and other outdoor spots. There's no reason you can't enjoy nature as long as you follow safety guidelines. Experts continue to recommend physical activity and time outside; exercise, sunlight, and fresh air positively affect our psychological, physical, and biological systems.

The virus spreads through people, so even if you're outside, you're still at risk if you're in a crowded area or close enough to inhale airborne particles. Being outside alone isn't a safeguard unless combined with social distancing.

2. Keep your distance while cycling.

The answer to the question that's keeping you awake at night—"Can I still ride my bike?"—is yes, as long as your local community hasn't issued a shelter-in-place order. But that doesn't mean you'll be doing the same rides as before. Depending on what kind of riding you do, you may need to make several adjustments before considering yourself "Coronavirus-safe."

Unfortunately, social distancing applies to cyclists too. This means you'll have to skip group rides and stick to solo ones for now. Avoid riding with friends, as some people can be asymptomatic carriers. It's tough, especially for extroverts, but there are three good reasons for this: spit and snot.

The Coronavirus is a respiratory disease and spreads through mucus and droplets expelled when an infected person coughs or sneezes, meaning it's transferred through saliva and nasal discharge. There's a high chance you'll inhale either or both during your ride if you're too close. If you don't inhale it, you still risk touching your eyes or nose.

Don't hesitate to change your riding plan. With so many people out of work and feeling confined, even moderately popular trails can get crowded. If you notice others on the same path, switch routes. Riding away from traffic is always safer and helps you maintain distance from others walking or running.

If you have access to gravel or dirt roads or mountain biking 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 clear of others. No gravel bike? No problem: most road bikes can handle gravel tires by simply swapping out skinny tires. Check your manual for the widest tires that fit. These tires offer better traction, suspension, and puncture resistance. If you're mountain biking, avoid crowded trails, especially on weekends. Singletrack trails often have limited space, forcing you to break social distancing rules. If you must use these trails, ride during off-peak hours and be ready to change plans or step off the trail to protect your space. Wear a neck gaiter to quickly cover your mouth and nose when someone approaches.

3. Hygiene is key during your ride.

You might not be able to carry a sink and soap, but you can still prioritize hygiene by bringing antibacterial gel or wipes on every ride. Assume you'll encounter others, even if you don't expect to. Don't rely on being in remote areas to neglect hygiene. Use your gel or wipes frequently and avoid touching your face.

4. Protect your immune system and physical health.

Nutrition and sleep play crucial roles in immune function, so it's vital to keep your system strong during rides. Your daily decisions should support your health, not put you at risk of injury or illness.

Beyond ensuring proper nutrition, increase your food intake if you're riding. Bring snacks, gels, and other effective fuel sources. Carry plenty of water, plain or enhanced with supplements, and never share your food or drinks with anyone.

Your body needs time to heal from daily stresses, and sleep is when it does the job. Exposing it to additional stressors, whether healthy or not, makes sufficient healing time even more important. Factor this into your wake-up time if you're exercising. Prioritize sleep.

5. Take care of yourself, too.

During stressful times, it's easy to focus solely on survival. For families with kids, finding time for self-care can be challenging. As this new reality continues, prioritizing your psychological and emotional well-being becomes increasingly important. Make self-care a regular part of your day.

Since you can't ride your bike all the time and weather doesn't always allow outdoor activities, find indoor hobbies you enjoy. Watching TV or binge-watching shows is fine, but try to balance screen time with mentally stimulating or inspiring activities. Complete DIY projects you've been postponing, do some spring cleaning, or finally read that book you've been wanting to finish. If you're stuck with screens, watch documentaries, tutorials, or take online courses.

It might seem excessive to take all these precautions, especially if you feel surrounded by healthy people. However, everyone must work together to protect not only themselves but especially those most vulnerable to illness. If you're feeling restless, opt for a bike ride instead of crowded places. Being outside is only safe if you're distant from others. Stay informed about any shelter-in-place orders, as these measures protect your community. Disregarding them could put others at risk and even result in fines. While it's hard to pause some of our favorite social activities, remember that today's choices can impact others' health tomorrow.