Coronavirus Concerns: Can I still ride my bike?

The coronavirus (COVID-19) has fundamentally changed how billions of people navigate their daily lives. Many "nonessential" businesses, like restaurants, bars, nightclubs, cinemas, and theaters, have been instructed to close temporarily. Educational institutions have shifted to online learning platforms, while several beaches are operating on reduced schedules or completely shut down. Even gyms and fitness centers, often considered essential by their regular patrons, are currently inaccessible. Simple tasks like buying groceries or toiletries have turned into challenges.

Experts are still searching for ways to combat the virus effectively, but there are some key points they all seem to agree on: things are likely to worsen before they improve, and everyone has the power to protect themselves and others by making responsible decisions. These include limiting personal exposure and reducing the risk of spreading the virus to those with weaker immune systems. We can all contribute to slowing the virus's spread by following preventive measures and paying attention to not just our physical health, but also our mental and emotional wellbeing. Fortunately, as long as your local community isn't under a shelter-in-place order, cycling is a great way to enjoy fresh air and exercise while staying safe.

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

Experts are urging everyone, regardless of age or health status, to make significant lifestyle changes to help curb the spread of the virus. Limiting time in public spaces, social distancing, and practicing good hygiene are among the most immediate actions you can take.

1. Limit visits to public places.

One of the best ways to protect yourself is by making informed decisions about leaving your home. While there's no nationwide lockdown, social distancing is one of the most recommended preventive strategies. If possible, only venture into public spaces for essential health-related appointments, emergencies, or to stock up on crucial supplies for your household. When you're at the store or pharmacy, move quickly and efficiently to minimize your time inside, and consider purchasing in bulk to avoid frequent trips.

2. Maintain social distancing by keeping at least 6 feet away from others.

Even if you're outside, you're still at risk of exposure if you're in crowded areas or near people who may be exhaling viral particles. Simply being outdoors isn't a safeguard unless you're also maintaining distance from others. Ideally, everyone would have access to what they need at home, eliminating the need to leave. However, some tasks, like medical appointments or grocery shopping, are unavoidable. When you're in public, keep a distance of at least six feet from others, and aim for even more space whenever possible. Smaller droplets from sneezes or coughs can travel up to 26 feet, so staying six feet away should be seen as the minimum distance. Avoid touching surfaces that others might have touched recently.

Studies have shown that the smaller droplets can travel up to 26 feet, so staying six feet away is just the bare minimum. Everything between you and someone potentially sick should be treated as off-limits. Even holding your breath as you pass someone isn't enough protection since those droplets eventually settle on surfaces like tables, doorknobs, and railings.

3. Follow proper hygiene practices.

Since the virus spreads primarily through coughing and sneezing, adopting a solid hygiene routine is crucial. Even if you're far enough not to inhale droplets directly, you could still touch a contaminated surface and inadvertently expose yourself. Wash your hands frequently with soap for at least 20 seconds. Hand sanitizer or wipes are good alternatives if soap and water aren't available. Consider setting up a protocol at home: leave outdoor clothing outside, shower immediately upon returning, and change into fresh clothes.

4. Strengthen your immune system.

People with weaker immune systems are struggling the most with the virus, so it's vital to keep your immune system functioning well. Start with nutrition and sleep, two factors you have some control over. Ensure your diet includes a balance of proteins, carbs, and essential vitamins. If you're worried about nutrient deficiencies, consider adding certain foods or supplements. Skipping proper nutrition weakens your body's ability to fight off infections.

In addition to eating well, getting enough sleep is equally important. Research shows that healthy sleep habits significantly boost your immune system. During sleep, your body repairs and heals itself. Recent studies also suggest that sufficient sleep enhances T-cell activity, which helps your body recognize and attack pathogens. By prioritizing sleep, you're improving your overall health and ability to fight disease.

How can cyclists adapt to these concerns?

Cyclists still need to cycle, and with precautions in place, it's possible to continue riding despite the pandemic. Here's how:

1. Outdoor activities are encouraged.

Many people are finding relief in spending time outdoors, heading to parks, trails, and other natural settings. There's no reason you can't enjoy the outdoors as long as you follow safety guidelines. Experts continue to recommend physical activity and time outside, as it positively impacts our physical, mental, and biological systems.

However, the virus spreads through people, so even outdoors, you're at risk if you're in crowded areas or too close to others. Being outside alone isn't enough protection unless you're maintaining distance from others.

2. Social distancing applies to cyclists, too.

If your community hasn't implemented a shelter-in-place order, you can still ride your bike. But your rides might look different now. Depending on your usual style of riding, you might need to adjust your habits to stay safe.

Social distancing applies to cyclists, meaning group rides are off the table for now. Avoid riding with friends, as some carriers might be asymptomatic. It might be tough, especially for social people, but there are three good reasons for this: spit and snot.

The coronavirus is a respiratory illness and spreads through mucus and droplets expelled when an infected person coughs or sneezes. That means it's transferred through saliva and nasal secretions. You could inhale these particles if you're too close to someone, even if you're not directly behind them. Touching your eyes or nose afterward can also lead to infection.

Be flexible with your riding plans. Popular routes and trails can get crowded quickly, even with fewer people around. If you notice others on your planned path, switch to a less crowded route. Staying away from traffic is always safer, and it also helps you maintain distance from others.

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 love, and get out there. Gravel roads are usually wider, making it easier to keep a safe distance from others. No gravel bike? Most road bikes can handle gravel tires. Check your manual for the widest tires you can install. These tires offer better traction, suspension, and puncture resistance. If you're mountain biking, avoid popular trails, especially on weekends when they tend to get crowded. Single-track trails often lack space to maneuver around others, forcing you to break social distancing rules. If you must use these trails, try riding during off-peak hours and be ready to change plans or step off the trail to maintain distance. Wear a neck gaiter so you can quickly cover your mouth and nose when someone approaches.

3. Hygiene matters on rides.

You can't carry a sink with you, but 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 riding in remote areas. Use gel or wipes frequently and avoid touching your face.

4. Protect your immune system and physical health.

Nutrition and sleep play crucial roles in boosting your immune system, so make smart choices during rides. Your daily decisions should support your health, not jeopardize it. Along with a nutritious diet, increase your food intake if you're riding. Bring snacks, gels, and other fuel sources. Carry plenty of water, plain or fortified with supplements, and don't share food or drinks with others.

Your body needs time to recover from daily stresses, and sleep is when it does the heavy lifting. Pushing your body with additional stressors, whether physical or mental, makes sufficient rest even more critical. Plan your wake-up time accordingly if you're exercising. Prioritize sleep—it's non-negotiable.

5. Take care of your mental and emotional health.

Stressful times can push us into survival mode, especially for families with kids. It's important to carve out time for self-care. As life continues to change, focusing on your psychological and emotional health becomes increasingly important. Schedule moments of self-care into your day.

When you can't ride every moment or the weather doesn't allow for outdoor fun, explore indoor activities. Watching TV or binging shows is fine, but try to engage in mentally stimulating or creative pursuits. Tackle DIY projects you've been putting off, clean your home, or finally read that book you've been meaning to finish. If you're stuck on screens, watch documentaries, tutorials, or take online courses.

Taking all these precautions might feel extreme, especially if you think you're surrounded by healthy people. But everyone must work together to protect not only themselves but also those most vulnerable. If you're feeling restless, opt for a bike ride instead of crowded places. Being outside is only safe if you're keeping your distance. Stay aware of any shelter-in-place orders—they're meant to protect your community. Disregarding these rules could endanger others and even result in fines. While it's hard to pause some of our favorite activities, remember that today's choices can determine whether others stay healthy enough to enjoy tomorrow's freedoms.