Make your doctor – and your waistline – happy

The sun is out and gasoline prices are up. Now is the time to join happy commuters who ride their bikes to work, for errands and just for pleasure. Skip the gym and still lose weight. Here is a breakdown of how many calories you can burn bicycling in just 30 minutes at a moderate rate of 12 to 14 miles per hour.

Weight               Time             Calories burned             
125 lbs                  30 minutes                           226                                150                         30 minutes                            271                                  175                         30 minutes                            316
200                        30 minutes                           362
225                         30 minutes                           407
250                         30 minutes                           452

Don’t need to lose weight? Check out this list of yummy foods you can “justify” after a bike ride to work.

Indulgent food               Calorie count
Chocolate brownie                          226
Grande frappuccino                        270
T-Bone steak, 8 oz.                          402
French fries, 6.5 oz.                         470
Chocolate milkshake, 12 oz.         630
Tillamook cheeseburger                640

Find the safest route to ride by logging onto the Portland metropolitan area bicycle trip planner, ByCycle.org. Select Find a route then put in your starting and ending street address. No city or zip code is necessary.  Select route type of either normal or safer and then find route. ByCycle.org will bring up your bike route with both a map and detailed street or bike path directions, including distances. Need help? Connect with Metro by calling 503-813-7566.

Bicycle economics 101

A gallon of gasoline might cost as much as $9 if it included the real cost of driving automobiles. That is because other taxes cover the costs of road building, maintenance, parking space, police services and losses from accidents, pollution and congestion. If more commuters bicycled, these costs would go down. All taxpayers, businesses and citizens would save money.

More bicycle use means a smaller carbon footprint. Autos are the single largest source of air pollution in the United States. Short trips are up to three times more polluting per mile than long trips. Substitute bicycling for short auto trips and reduce your carbon footprint by 3.6 pounds of pollutants per mile.

Ten bike commuting excuses and solutions:

1. I am out of shape. Ride at an easy pace. You will improve your fitness level when you become a regular bike commuter.
2. It takes too long. Trips of less than three miles are quicker by bike. Trips of five to seven miles in urban areas may take the same time or less than by car because bicycles can utilize bike paths to move past congestion.
3. It’s too far. Combine riding and mass transit to shorten your commute. Ride to a coworker’s house and carpool to work.
4. No bike parking. Find a storage area in your building or office. Formally request that your employer provide bike parking.
5. I do not own a bike. Driving a car costs the average family over $700 each month. A new bicycle and gear will pay for itself in a few weeks.
6. No showers. Most bike commuters do not shower at work. Ride at an easy pace to work to stay cool and dry.
7. I have to dress up. Pack clothes with you and change at work. Try rolling clothes instead of folding.
8. It’s raining. Fenders for your bike and raingear for yourself will keep you dry.
9. The roads are not safe. Obey traffic signs, ride on the right, signal turns, stop at lights and wear bright clothing. Wear a helmet every time you ride.
10. I have to run errands. Bolt a rack to the back of your bike to add carrying capacity. Make sure you have a lock to secure your bike.

May is National Bike Month. Encourage your employment site to participate. Visit the League of American Bicyclists website for a guide to National Bike Month that includes ideas for events, how to celebrate National Bike-to-Work Day on May 20 and more about bicycle economics.
Download the guide