Thursday, October 8, 2020

How to of the Day

How to of the Day


How to Carry Cargo on a Bike

Posted: 08 Oct 2020 05:00 PM PDT

Whether you want to carry a change of clothes for bicycle commuting, camping gear for touring, or a whole load of groceries from the warehouse store, you can do it on a bike. There are a whole range of options to choose from to carry cargo on a bike. From cargo racks with panniers to baskets and different types of bags, you're sure to find a method that works for you. There are also a variety of specially-built cargo bikes you can purchase to suit your cargo-carrying needs.

[Edit]Steps

[Edit]Installing a Cargo Rack

  1. Select a rear-mounted cargo rack on your bike for a high cargo capacity. A rear-mounted cargo rack is a rack that you install on your bike above the back wheel. You will be able to strap cargo directly to it, attach panniers (bags specifically made for bike cargo racks), or put a crate on the rack to hold cargo.[1]
    Carry Cargo on a Bike Step 1.jpg
    • If you are just going to mount one rack, then a rear-mounted rack is the most versatile option with the most cargo capacity.
  2. Add a front-mounted cargo rack on your bike for additional cargo capacity. Front-mounted racks go above your front wheel and are smaller than rear-mounted racks. Strap items to them directly, put smaller panniers on them, or use them as supports for baskets or handlebar bags.[2]
    Carry Cargo on a Bike Step 2.jpg
    • If you don't need a lot of cargo capacity, you can also use a front-mounted rack on its own, instead of in addition to a rear-mounted rack.
  3. Use a cargo net, rack straps, or bungee cords to secure items to the rack. A cargo net is a stretchy net with hooks on the corners designed to hold items in place on a bike cargo rack. Rack straps are similar, but are just individual straps instead of a net. Bungee cords also work when you wrap them around items tightly and hook the ends to the rack.[3]
    Carry Cargo on a Bike Step 3.jpg
    • This is the most inexpensive way to carry cargo on a cargo rack. A cargo net or rack strap will cost you about $5 USD, and bungee cords can be even cheaper.
  4. Mount panniers to the sides of the bike rack for a modern, versatile option. Panniers are bags designed specifically to mount to the sides of a bike cargo rack. They are easy to attach and detach from the rack with clips, straps, or hooks so you can bring them anywhere with you.[4]
    Carry Cargo on a Bike Step 4.jpg
    • Panniers are usually sold in pairs (one for each side of the rack) and can range in price from about $50-$300+ USD.

[Edit]Using Bags, Baskets, Straps, or a Trailer

  1. Wear a backpack or messenger bag to carry small loads. A basic backpack is sufficient to carry light loads of items on your bike. A messenger bag hangs to one side and leaves your back uncovered, which may help you stay cooler if you're riding on a hot day.[5]
    Carry Cargo on a Bike Step 5.jpg
    • Bike and outdoor supply stores often sell backpacks and messenger bags that are designed with bikers in mind for a more comfortable ride.
  2. Attach a basket, box, or crate to your bike for a functional vintage look. There are a variety of baskets available that attach to the front of your handlebars or the sides of a cargo rack for when you just want to throw a couple things in. Another option is screwing or otherwise securing a box or crate to a cargo rack for larger loads.[6]
    Carry Cargo on a Bike Step 6.jpg
    • Baskets are easy to remove when you don't need them, whereas a crate or box that is secured to your cargo rack will be a little more difficult.
    • Keep in mind that carrying items in an open container will mean they are not protected from the rain. A waterproof bag or cover will solve this problem.
  3. Use handlebar bags or saddlebags to carry small essential items. There are a wide variety of smaller bags designed to attach to your bike in front of the handlebars, onto the frame, or under the seat. These bags are good for holding stuff you want to carry with you while biking, such as repair kits, tools, or personal items like your phone and wallet.[7]
    Carry Cargo on a Bike Step 7.jpg
    • You can find all kinds of smaller accessory bags at a bike shop or outdoor supply store to customize your bike for carrying different cargo.
  4. Secure things to the frame of your bike with straps or bungee cords. Use frame straps, rubber straps, or bungee cords to secure cargo to the frame of your bike. Make sure that the straps don't wrap around and interfere with any of the mechanics of your bike, such as brake lines.[8]
    Carry Cargo on a Bike Step 8.jpg
    • Frame straps are velcro straps specifically made for securing things to your bike frame. Rubber straps, like the kind used for binding skis, as well as rubber or regular bungee cords also work.
    • The spot where the seat tube meets the down tube and the spot between the down tube and the top tube (near the head tube) work well for securing items to your bike with this method.
  5. Get a bike trailer to carry large amounts of cargo. There are trailers of all shapes and sizes that are designed to attach to the back of bikes to carry bigger loads. Get a trailer that either clips to your seat post or to the rear dropout.[9]
    Carry Cargo on a Bike Step 9.jpg
    • Trailers are a good option if you want to keep your bike light and free of cargo most of the time, but want to be able to carry heavy loads once in a while.
    • Bike trailers can often carry or more and come in waterproof models or even models designed to carry specific cargo.

[Edit]Getting a Special Cargo Bike

  1. Get a longtail cargo bike to have lots of modification options. Longtail bikes have an extended rear rack that can be modified with large panniers, crates, boxes, or even extra seats. Choose a longtail cargo bike if you want to be able to adapt it to suit a variety of cargo-carrying needs.[10]
    Carry Cargo on a Bike Step 10.jpg
    • Longtail cargo bikes often come with open-topped panniers, nets to secure cargo to the top, and optional handles or backrests.
    • A longtail cargo bike will cost you anywhere from $1000-$2000+ USD.
    • Keep in mind these types of cargo bikes are larger and harder to maneuver than regular bikes or some other types of cargo bikes.
  2. Purchase a utility bike for a sturdy, easy-to-ride cargo bike. A utility bike is a standard bike but built with a heavier frame so it is able to support more weight. They're easier to ride and maneuver than larger cargo bikes, while still being able to carry big loads.[11]
    Carry Cargo on a Bike Step 11.jpg
    • Utility bikes also commonly have metal baskets or racks built onto their frames for out-of-the-box cargo-carrying capacity.
  3. Choose a cycle truck to carry a box of cargo in front of the handlebars. Cycle trucks are about the same size and shape as a normal bike, but with a smaller front wheel. They have a built-in box or a platform in front of the handlebars for carrying cargo.[12]
    Carry Cargo on a Bike Step 12.jpg
    • These are a good option when you want a cargo bike that is not too large or heavy, but still has room to carry cargo in front when you need to.
  4. Buy a box bike to carry large loads in front of the bike. Box bikes have a long wheel base at the front and a smaller front wheel. There is a boxy or flat cargo area in between the handlebars and the front wheel that sits low to the ground.[13]
    Carry Cargo on a Bike Step 13.jpg
    • Box bikes are a good choice to carry deliveries around a city, such as grocery deliveries. They can even be used to create bicycle food carts.
    • Box bikes can get quite expensive, and cost from about $2500-$6000 USD.
  5. Get a cargo tricycle or cycle rickshaw for added stability. These are similar to box bikes, but with a third wheel at either the front or the back. They offer more stability and balance for carrying heavy loads at the front of the bike, but are harder to maneuver around corners.[14]
    Carry Cargo on a Bike Step 14.jpg
    • You can get fancier cargo tricycles that tilt when you go around corners so that they have closer to the same maneuverability as a normal bike.

[Edit]Tips

  • Bring an insulated bag or cooler to keep cold foods cold if you're going grocery shopping. It can go in a pannier or basket.
  • Any cargo increases your total weight. If you're trying to ride far or fast, or planning to do a lot of climbing, then keep your load as light as possible.
  • Consult the employees at a bike shop for help selecting the right equipment and installing it correctly if you aren't sure how to do it yourself.

[Edit]Warnings

  • Make sure no straps, corners of bags, or other loose ends will interfere with your wheel, pedals, gears, or brakes.
  • Always fasten your load securely. Use bungee cords or straps to secure things in place.
  • Verify that you can balance and control your bike with whatever load you carry or attach before riding in traffic. Swinging or shifting loads can unbalance a bike, and heavy loads extending behind the seat or rear axle can cause the bike to fishtail.
  • If you are riding at night, make sure none of your lights are obscured by your cargo. You can get lights that attach to your cargo racks to make them more visible.

[Edit]Related wikiHows

[Edit]References

How to Replace Disc Brake Pads on a Bicycle

Posted: 08 Oct 2020 09:00 AM PDT

Replacing worn out disc brake pads is an easy process that only requires some common tools and a few minutes of your time. Make sure you replace your disc brake pads whenever they get down to about 1-1.5 mm of pad. That way, you'll avoid the risk of having the metal backing on the pads rubbing against your disc brake rotors and causing damage that's more expensive to repair. Weak braking power or a high-pitched squealing noise when you brake in dry weather are also signs of disc brake pads that should be replaced.

[Edit]Steps

[Edit]Removing the Old Pads

  1. Place your bike in a repair stand and remove the wheel. Mount your bike in a repair stand to elevate it and make it easier to take the wheel off and work on. Loosen the quick release lever by hand or use a wrench to take off the axle nuts that hold the wheel in place. Pull it off the fork to gain access to the disc brake caliper.[1]
    Replace Disc Brake Pads on a Bicycle Step 1.jpg
    • If you don't have access to a bike repair stand, carefully flip your bike upside down and balance it on the ground, so the wheels are in the air.
  2. Pull out the retaining pin from the brake caliper by hand or using pliers. Bend the ends straight using needle-nose pliers and pull the pin out if your caliper uses a cotter pin. Remove the clip from the end of the pin, then unscrew the pin using an allen key or Torx screwdriver if the caliper uses a screw-in pin with a pin clip.[2]

    • The caliper is the mechanism attached to the bottom of the axle on the side where the disc brake rotor, which is the disc itself, is attached to the wheel. When your wheel is on the bike, the caliper goes over the disc.
    • The retaining pin is a pin that runs horizontally across the disc brake caliper and holds the brake pads in place in the center of the caliper.
    • A cotter pin looks kind of like a bobby pin. It has a U-shaped bend at 1 end and the 2 opposite ends are bent in opposite directions to keep it in place. A screw-in clip-style pin just looks like a single pin and has a small roundish clip at the end it is inserted by.
    • Make sure you put this retaining pin somewhere where you won't lose it so you can put it back when you're done.
  3. Push a flat-head screwdriver in between the pads and leverage them apart. Wedge the tip of a flat-head screwdriver into the crack between the brake pads in the center of the caliper. Move it back and forth a few times until you separate them all the way.[3]

    • The brake pads are just 2 rectangular metal pieces with padding on the sides that face each other right in the middle of the caliper. There is a small crack between the padding where the disc brake rotor goes.
    • This resets the pistons so the new brake pads will fit properly inside the caliper.
    • Do not squeeze your brake levers at any point during this process or you will pop the pistons back out and the new brake pads won't fit.
  4. Pull the brake pads out by hand or with a pair of needle-nose pliers. Grab the pads between your fingers or in the jaws of a pair of needle-nose pliers. Pull them straight out and set them aside.[4]

    • Some disc brake pads use a clip spring system to hold them in place. If you can't pull the pads right out, try pushing them inwards to release the spring mechanism before you pull them out.
    • You might have to remove the outer pad first in order to pull certain types of disc brake pads out. If you can't pull them both out at the same time, try this.

[Edit]Installing New Pads

  1. Clean the inside of the brake caliper using degreaser spray and a paper towel. Spray some degreaser into the middle of the caliper to clean out dust, dirt, and other contaminant buildups. Wipe away the degreaser with a clean paper towel.[5]

    • Any contaminants inside your brake caliper will transfer to your new brake pads, so it's important to clean out the caliper first to keep the new pads working their best for as long as possible.
  2. Put the new pads in the accompanying spring and squeeze them together. Line the U-shaped spring up with the grooves in the brake pads, so it is in between them and the pads are facing each other. Squeeze the pads together to sandwich the spring inside.[6]

    • On mechanical disc brakes, one brake pad sits right next to the motor and the other pad moves and squeezes it all together. You want the rotor to be really close to the stationary pad—not centered between the two pads.[7]
    • Not all disc brake pads have a spring. Refer to your new brake pads' instructions if you don't see a spring.
    • It's always a good idea to use new brake pads of the same brand as the brake caliper. Different brands may use different styles of pads, so they're often not interchangeable.
  3. Slide the brake pads into the caliper. Keep pinching the pads together and slide them into the center of the caliper. Push them all the way in until they are fully slotted into the caliper.[8]

    • Some disc brake pads go in super smoothly and easily, while others might require more force to push them all the way in.
    • If your new pads just come with 2 pads and no spring, you might have to put the inner pad in first, then push the outer pad in to lock them in place.
    • It's normal for the brake pads to be a little loose when you slide them into the caliper, so don't worry if you notice this.
  4. Insert the retaining pin back into the caliper. Push the pin all the way back in and bend the ends apart to lock it into place if it's a cotter pin. Slide the pin in and tighten it using an allen key or Torx screwdriver, then slide the clip over the end if it's a screw-in, clip-style pin.[9]

    • Your new disc brake pads may come with a new retaining pin. If so, you can use this instead of the old pin if you prefer.
  5. Put the wheel back on and spin it to check the caliper alignment. Put the wheel that you removed back into the fork and tighten the axle in place using the quick release lever or the axle nuts and a wrench. Give it a good spin and look closely at the disc brake rotor on the wheel to make sure it isn't rubbing against the new brake pads.[10]

    • Remember that the rotor is just the disc itself on the wheel. It goes in between the pads inside the caliper.
    • If the rotor is rubbing against the brake pads, adjust the caliper by loosening the caliper's mounting bolts and realigning it until the disc rotor runs parallel to the new pads, then tighten the mounting bolts again.
    • Don't squeeze the brake lever until you're sure everything is aligned properly. If the disc is running straight and smooth, you can go ahead and squeeze the lever to pop the pistons out and make the new pads bite the wheel.
  6. Ride your bike in a safe area and brake hard 10-20 times to bed in the pads. Take your bike down off the repair stand and bring it outside somewhere relatively flat and car-free. Ride around and squeeze the brakes hard 10-20 times until they feel like they're working well and braking powerfully.[11]

    Replace Disc Brake Pads on a Bicycle Step 10.jpg
    • You'll notice that the brakes feel stronger each time you pull them while you're doing this process. Once you don't notice any more changes in how powerfully they're working, you can ride your bike as normal.

[Edit]Video

[Edit]Tips

  • The process for changing disc brake pads is the same for both road bikes and mountain bikes.
  • There are various styles of disc brake calipers and pads, so always refer to the manufacturer's instructions for the exact installation method. The general process is the same, but there might be something slightly different that locks them into place.

[Edit]Warnings

  • Don't ride your bike as you normally would until you bed in the new disc brake pads in a safe area because they won't work at full power at first.

[Edit]Things You'll Need

  • New brake pads
  • Allen keys
  • Flat-head screwdriver
  • Needle-nose pliers (optional)
  • Torx screwdriver (optional)

[Edit]References

How to Stretch Your Rotator Cuff with a Band

Posted: 08 Oct 2020 01:00 AM PDT

You might not realize just how much you use your shoulders until you injure the group of muscles and tendons that surround your shoulder joint called your rotator cuff. Whether you're exercising, playing sports, or trying to reach into the backseat behind you, a strained or tight rotator cuff can make things super painful and difficult. If the injury is serious enough, you may have difficulty raising your arm and might even have to get surgery. The good news is you can use a resistance band to help stretch and strengthen your rotator cuff. But, before you do, check with your doctor to make sure these exercises and stretches are safe for you and won't cause further injury.

[Edit]Steps

[Edit]Rotations

  1. Make a loop with the band and tie it to a doorknob. Take a resistance band designed for exercise and form it into a loop. Tie the ends together securely so it won't come undone.[1] Find a doorknob or a stable object such as a table or desk and loop the exercise band around it so it's firmly attached.[2]
    Stretch Your Rotator Cuff with a Band Step 1 Version 2.jpg
    • Make sure the ends are tied together really well so there's no chance they separate while you're stretching.
    • You can also use a band that already is a loop.
    • Use an object that's about the height of your hip.
  2. Target your rotator cuff with internal rotations. Stand with the shoulder you want to stretch facing the doorknob and take the end of the band with 1 hand. Hold your arm at your side with your elbow bent 90 degrees. Slowly bring your arm across your body, which will cause your shoulder to rotate internally. Then, slowly return to the starting position.[3]
    Stretch Your Rotator Cuff with a Band Step 2 Version 2.jpg
    • Make sure you keep your elbow close to your side to help target your rotator cuff.
    • Aim for 10-15 reps on each arm.[4]
  3. Follow up with external rotations to balance your stretch. Stand with the shoulder you want to stretch away from the doorknob and hold the band with your arm at your side and your elbow bent at a 90-degree angle. Slowly move your arm outward to externally rotate the inside of your shoulder. Then, slowly bring your arm back to the starting position.[5]
    Stretch Your Rotator Cuff with a Band Step 3 Version 2.jpg
    • Just like with the internal rotations, it's super important that you keep your elbow close to your side so the exercise is focused on your rotator cuff.
    • Do the rotations on both arms and aim for about 10-15 reps to stretch your rotator cuff.[6]
  4. Try upward rotations to stretch your cuff further. Stand facing the doorknob and take hold of the end of the band. Bend your elbow to a 90-degree angle and raise your arm to shoulder-height. Keep your elbow level and slowly raise your hand until it's in line with your head to rotate your shoulder and stretch the cuff. Then, slowly return to the start position.[7]
    Stretch Your Rotator Cuff with a Band Step 4 Version 2.jpg
    • Make sure you stretch both shoulders.
    • Try a few reps at first and try to progress to 3 sets of 12 reps on each arm.
  5. Work your back and shoulders with standing rows. Stand facing the doorknob and take the band in 1 hand. Hold the band at your side with your elbow bent at a 90-degree angle. Slowly pull your elbow straight back and then slowly return to the start position. Perform 1 set on 1 arm, then switch and do it on your other arm.[8]
    Stretch Your Rotator Cuff with a Band Step 5 Version 2.jpg
    • Aim for 3 sets of 12 reps to get a good stretch of your rotator cuff and upper back.

[Edit]Retraction

  1. Put the band around a bedpost at waist height. Take an elastic exercise band and place it around a solid object like a bedpost. Line up the band so it's even with your waist.[9]
    Stretch Your Rotator Cuff with a Band Step 6 Version 2.jpg
    • Use an elastic band designed for exercise such as surgical tubing or a Thera-Band.
  2. Hold each end of the band with your hands. Center the band on the solid object so both sides are the same length. Grip 1 end of the band with 1 hand and the other end with your other hand.[10]
    Stretch Your Rotator Cuff with a Band Step 7 Version 2.jpg
    • Take a firm grip so the band doesn't pop out of your hand while you're using it.
    • It may help to loop the ends of the band around your hands so you have a better grip.
  3. Bend your elbows 90 degrees and pull the band back. Keep your arms at your sides and bend your elbows to 90 degrees. Slowly pull the band back toward your hips to stretch your rotator cuff inside both of your shoulders.[11]
    Stretch Your Rotator Cuff with a Band Step 8 Version 2.jpg
    • Move slowly and carefully. Don't yank or snap back on the band.
  4. Squeeze your shoulder blades and return to the starting position. As you pull the band back, squeeze your shoulder blades together to deepen the stretch. When you can't stretch anymore, slowly release the tension and move your arms back to their original position.[12]
    Stretch Your Rotator Cuff with a Band Step 9 Version 2.jpg
    • Repeat the exercise 8-12 times to get a good scapular retraction, which is also a great way to stretch your rotator cuff.

[Edit]Safety

  1. Warm up with 5-10 minutes of low-impact activity before you stretch. Get your muscles and joints ready to be stretched with some light warmup activities such as walking or riding a stationary bike. Spend at least 5 minutes getting your blood pumping and your body primed for the stretching exercises.[13]
    Stretch Your Rotator Cuff with a Band Step 10 Version 2.jpg
    • Stretching without first warming up could lead to another injury.
  2. Stop exercising and call your doctor if you feel pain. If you're not sure if you're performing the exercises correctly, stop doing them to prevent possibly injuring yourself. If you feel pain or you injure your shoulder while you're doing the exercises, stop doing them and call your doctor to be safe.[14]
    Stretch Your Rotator Cuff with a Band Step 11.jpg
    • Some clicking and popping during the exercises doesn't necessarily mean something is wrong as long as there's no pain. But if you feel like your rotator cuff is grinding, there could be a problem and you need to talk to your doctor.
    • A little soreness after stretching is normal. But if it doesn't go away after 2 hours, see your doctor.
  3. Wait 3-6 weeks after you've had shoulder surgery to stretch. Stretching your rotator cuff can be really beneficial, but if you recently had shoulder surgery, it's important that you wait until you've healed enough to safely perform the exercises. Wait at least 6-8 weeks, and follow the advice of your doctor to avoid seriously injuring yourself.[15]
    Stretch Your Rotator Cuff with a Band Step 12 Version 2.jpg
    • If you had surgery for tendinitis, your doctor may recommend that you start stretching your rotator cuff right away.

[Edit]Tips

  • Start slow and take it easy if you're just starting to stretch your rotator cuff. You don't want to strain or further injure yourself.

[Edit]Warnings

  • Talk to your doctor before you try stretching your rotator cuff with a band, especially if you recently had shoulder surgery to make sure it's safe for you.

[Edit]References

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