6ft Cycling Guide

These guidelines are useful whether you are in a group riding (on purpose or accidentally) or on your own solo. THEY ARE NOT ABSOLUTE AND NOTHING WILL GUARANTEE THAT YOU WILL NOT BE SICK AT SOME POINT. ALL WE CAN DO IS TRY TO BE BETTER AND BE EDUCATED IN OUR PERSONAL BEHAVIOR. ALWAYS LOOK FOR WAYS TO MAINTAIN AS GREAT A DISTANCE AS POSSIBLE AND STAY SAFE.

General Information

First and foremost, everyone who has not read CDC Prevention Guide, please do so. You need to read the entire CDC site - and read it frequently as things change, but the salient points are:

Know how it spreads (from the CDC):

The virus is thought to spread mainly from person-to-person.
- Between people who are in close contact with one another (within about 6 feet).
- Through respiratory droplets produced when an infected person coughs or sneezes.
- These droplets can land in the mouths or noses of people who are nearby or possibly be inhaled into the lungs.
Some recent studies have suggested that COVID-19 may be spread by people who are not showing symptoms.

From a cycling perspective, droplets can be expelled during exercise and there is greater worry that transmission may occur from people that are not showing any or very mild symptoms. This is why it is SO important not to ride if you or anyone you have been near in the last two weeks has been ill, why it is CRITICAL that you maintain as great a distance from others as possible, and why riding at a slower, more deliberate pace that does not push you too hard is important.

Protect Yourself (from the CDC):

Wash your hands! That means for 20 seconds with soap and water
Use hand sanitizer if you don’t have soap and water, but know the limitations of it particularly if you have a lot of dirt on your hands (from changing a tire or other mechanical issue for example). Properly using hand sanitizer requires an amount the size of a quarter to a half dollar on your hand. Don't use too little.
Avoid touching your face with your hands – this is VERY hard to learn, but will substantially reduce your risk of getting many things. HINT: do things like opening doors or picking up items with your non-dominant hand - use it for "dirty" things - keep your dominant hand clean.
Avoid getting closer than 6 ft to others. This is a skill we have to practice so that it becomes automatic. Otherwise, when you get tired, you will inevitably screw up and not do it.

Protect Others (from the CDC):

Stay home if you don’t feel well or someone in your household isn’t well or people you have had contact with in the last two week are not well. <- THIS IS SUPER IMPORTANT.
Stay clean and disinfect surfaces
- If surfaces are dirty, clean them: Use detergent or soap and water prior to disinfection.
Cover your mouth and nose with a tissue when you cough or sneeze or use the inside of your elbow.
- Throw used tissues in the trash
- Immediately wash your hands with soap and water for at least 20 seconds. If soap and water are not readily available, clean your hands with a hand sanitizer that contains at least 60% alcohol
As of April 3, 2020, the CDC is advising face masks in public (non-medical).
- That is meant to protect others from someone without symptoms spreading the disease more than protecting you from getting it yourself. Remember, droplets disperse very quickly, catching them as you cough is the best reason to wear a mask.

Know your threshold for risk

Many of our friends and family can fall into the major risk categories. Know what they are on the CDC Website: CDC Extra Measure for High Risk

The salient points are:

Age 65 or over (sounds like a lot of people I know) OR
Living in a nursing home or long term care facility OR
If you are the primary caregiver or live with someone who is high risk <- I'm adding this, it's something to consider OR
Are pregnant OR
Have an underlying medical condition:
1. Asthma (tons of us have it – pay attention)
2. Heart conditions (that includes AFIB and “athlete’s heart”)
3. Diabetes, liver issues, kidney trouble or ANYTHING else particularly if they are not under control
4. On other immunosuppressive drugs for an autoimmune condition

Do the right thing for the right reason

Maintain social distance because you care, not out of fear

It's easy to be frightened right now. It's also easy to fall into patterns motivated by that including stigmatizing those who are ill. When we socially distance ourselves, we are doing it because we care about others as much as about ourselves. It's protects those around us.

Read the CDC Website and WHO websites for information or reputable sources for information. Fact check what you hear on Facebook or from others. Everyone means well but disinformation can spread easily.
If you are wearing a face mask, know that you are doing it mainly to protect others.
1. Do it in addition to social distancing, don't relax your efforts because you have a mask on
2. Don't go out in public if you know you have been exposed to COVID-19 and have not been tested
Don't stare or mock people who distance themselves in different ways; we are all in this together
People are social animals, social distancing does not mean social isolation
1. Find different ways to share your activities with others: virtual ride services and sharing your solo ride experiences on social media are good ways to share our cycling experiences remotely
Don't stigmatize those who are ill or whose situations are different from yours. It's easy to fall into those patterns.

Guidelines for Riding

This is based on the above guidelines from the CDC. It is vital that you understand what these steps are protecting against.

Before you ride:

Do not ride at all if you are sick or not feeling 100%. This is just good common sense.
If there is a shelter-at-home order, keep your rides very short for maintaining your good health, it's not the time for serious training.
If anyone you have recently had contact with is sick and/or COVID-19 is spreading in your area do not go out riding at all. Stay at home and do the trainer, yoga, cleaning, weights, etc.
Choose your route carefully to ensure that you are avoiding bad roads or congested areas – for the time being that may include bike trails which are frequently crowded with pedestrians. Plan to maintain 6 ft of distance through your routing.
Bring appropriate food and fluids and plan your stops carefully. You don’t want to bonk right now.
Set expectations accordingly. Moderate exercise boosts immunity, intense exercise can depress it.

During your ride:

Ride at a comfortable pace that doesn’t overstress your cardiovascular system. This is not the time to be setting PR expectations on the road. Leave FTP and intervals for the trainer at home.
Stay a minimum 6 ft from other riders or farther and prefer riding solo. Even more is better.
1. DON'T DRAFT AT ALL - stay far back. Prefer a solo ride but if you are with someone, stay very far apart, perhaps line of sight only
2. Do not pass other riders if you can’t do so from 6 ft of distance or more depending on conditions. That may take more time or cause you to adjust your route. That's fine right now. Don't risk traffic to pass someone slower, adjust your route instead.
3. Stay far from pedestrians and non-cyclists outside.
4. Pay careful attention at traffic stops - you don't want to bunch up with anyone else to avoid cars. Stop far behind anyone else.
Pay attention to ALL TRAFFIC LAWS. You do not want to go to a emergency room.
Wear a helmet that you clean before each ride.
If you have to cough, bend your elbow and cough in your elbow.
Don’t be afraid to POLITELY call someone out who is not socially distancing on a ride. This is about community and helping stay safe, and don’t be offended if someone reminds you.
If you need to blow your nose or spit, drop far back before doing so.
Carry a bandana or handkerchief that won't dissolve in your pocket leaving a bunch of nasty stuff there.
When you stop:
1. Take your gloves off and stash them or stash them on your bike
2. Park your bike at least 6 ft from anyone else (including cars)
3. Use a face cover in places where groups of people are present (CDC guidance April 2020)
4. Wash your hands immediately when you go inside with soap for 20 seconds or use hand sanitizer if you have it (FYI, hand sanitizer is NOT going to be effective if your hands are super dirty as they can be if you have to change a tire or mess with the chain)
5. Prefer paying by credit card. Most gas stations have moved to a no-signature policy and self service for this. Prefer businesses that do.
  1. Cash is filthy – if you must use it, tell the cashier to keep the change.
6. Wash your hands or use hand sanitizer before you put your gloves back on
7. Stay 6 ft from people at all times. Hard to remember, but get in the habit of drawing a mental line about 1 bike length away.

After the ride:

Wash the bike! At least wash the handlebars and other common things you touch. Especially zippers and bags, pumps and tools.
Get stuff off the bike. Don’t leave a pile of gels or sticky garbage in your top tube bag. Take only what you need or clean the packages with soap and water afterwards.
Wash everything you wore after every ride
Take time to recover! Eat well, rest, stretch and recover.
Share your solo rides and training with friends via phone conversations, social media and other virtual outlets.

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