Before You Ride...

Before taking your bike out, do a basic bike check. The League of American Bicyclists has a quick acronym to help out.

A Inflate tires to the pressure listed on the side of the tire with a pressure gauge.

B Inspect brake pads for wear; replace if there is less than 1/4 inch of pad left.

Make sure you can fit your thumb between the brake lever and the handlebar when the brakes are squeezed all the way.

C Check that your chain is free of rust and gunk.

QUICK Make sure all your quick releases are all closed and pointed towards the back of the bike (so they don't get caught on anything).

CHECK Take a quick ride to check that everything is working properly.


Proper Bike Fit

The American Physical Therapy Association has provided a guide to follow for proper fit on your bicycle. A proper bike fit minimizes discomfort, increases efficiency and helps prevent pain or injury.

1. Truck position - Recreational rider: 40°-80° from horizontal, Road cyclist: 30°-40° from horizontal.

2. Shoulder angle - Recreational rider: 80°-90°, Road cyclist: 90°-100°.

3. Handlebars - This position will affect your hand, shoulder, neck and back comfort as well as the handling of your bike for efficiency, aerodynamics and cornering. Recreational rider: width should allow hands to be slightly wider than shoulders, Road cyclist: hands should be 2 cm wider than the shoulders.

4. Knee to pedal - The closer the angle is to 35°, the better function you will have with less stress on the knee. Recreational rider: 35°-45°, Road cyclist: 30°-35°.

5. Saddle - The saddle on your bike should be level. If the saddle tips downward, pressure will be placed on your hands and lower back. The saddle should be a comfortable distance from the handlebars...too close and extra weight on your mid-back and arms; too far away and extra strain on your lower back and neck.

6. Foot to pedal - Position the ball of your foot over the pedal for best leverage, comfort and efficiency. A stiff-soled shoe is best for comfort and performance.

7. A note about pedaling - Pedaling is a skilled activity that requires aerobic conditioning. A healthy goal to work towards is to pedal at 80-90 revolutions per minute. This rate will lessen your chance of injury.


Stationary Bike Fit

Whether you use a recumbent or upright stationary bike, keep these important points in mind:

1. Check to make sure the stationary bike is positioned so all moving parts have safe clearance from obstacles.

2. Ensure there is adequate room to safely mount and dismount the bike.

3. Position the handlebar and seat height before beginning to cycle. Find your perfect position! Proper positioning is important so that you have a safe and effective workout.



When you think of rollerblading, you might think of someone on roller blades, strolling along the sidewalks and boardwalks near the beaches of California. But in reality, roller skating can be done anywhere, even in your own neighborhood. And the best part of it is, not only is it a fun activity, but it offers plenty of great health benefits for your body! 

According to Health Fitness Revolution, rollerblading is great for improving balance, agility, and coordination; strengthening the heart; and is easy on joints. According to a study conducted at the University of Massachusetts, blading causes less than 50 percent of the impact shock to joints compared to running. If you are looking for a new outdoor activity, give rollerblading a GO! However, don't forget to wear a helmet and other safety equipment to protect yourself from injury. 


Where To Bike/Rollerblade

Find the bike paths in your city! Click your city to find your bike map:

Grand Forks        Bismarck        Fargo        Minot


Let's Get Rollin'!

LOG IN and record your BIKE IT Challenge stats TODAY! Jump on a stationary bike, rollerblades, or get outside and enjoy the fresh air with a free-standing bicycle. Every time you bike, you earn points. 

Every 30 minutes of 5+ miles of biking you complete, you receive 10 points. Wear a helmet and make an easy 5 more points! Make it all the way to 200 points and be entered for a chance to win a $450 Gift Card to SCHEELSBONUS!! Every day you ride your bike TO or AT work, you get 10 extra points!


BIKE IT Challenge runs from July 25 - August 21Log in today!