Since the day I left George Issa’s bike shop in 1984 with my first grown-up bicycle, I’ve cranked thousands of miles over hill and dale on a succession of road and mountain bikes. I’ve done most of that mileage simply commuting to and from work.

Commuting by bike makes a lot of sense.

• It gets you fit. Riding a bike not only burns calories, but it also builds impressive lower-body strength, and improves aerobic (heart-lung) capacity. Riding a bike for half an hour or even a few hours doesn’t really feel like work—to me at least—compared to, say, running or swimming for the same amount of time.
• You'll arrive at work refreshed, and you'll have left your work worries behind by the time you return home.
• It connects you with the natural world. Cycling back and forth from work has brought me breathtaking scenery, the scents of pine woods and lilacs, the sounds of rushing streams and, once, a whinnying horse who galloped the length of long field alongside me, matching my pace as I rode by.
• Cycling burns calories instead of gasoline. You save at the pump and reduce air pollution.
• You can cover a lot of miles on a well-fitting bike, occasionally even faster than you could get there by car. During my fittest years, I commuted distances of up to 50 miles round-trip (a feat that confers tremendous bragging rights).

Pump the tires, fill the water bottles, don the helmet, climb on the bike and start pedaling. Keep a couple of fresh changes of clothes in a supply closet. or other handy storage space wt work. Keep a towel and a bar of soap in my a drawer and swab off in the office rest room. Carry your lunch, wallet, ID, insurance card and hairbrush in a backpack.

A few essential tips for bike commuters:

• Wear the helmet. Twice I’ve crashed badly enough to send me to an emergency room. Both times, ER physicians told me my helmet saved my life. Buy a helmet that meets the Consumer Products Safety Commission (CSPC) safety standards. To protect you, your helmet must fit snugly and sit squarely on your head, with the inner band of the helmet resting just above your eyebrows and the chin strap pulled as tight as you can comfortably wear it.
• Don’t wear a helmet again after a crash, even a minor crash. Even the best-designed, most expensive helmet will protect your head for only a single impact. Don’t buy a used helmet. You can’t tell by looking at it if it’s gone through a crash.
• Invest in some bike-specific clothing. You don't have to garb up in skin-tight spandex. Cycling gear comes in many different styles. But do choose "performance" fabrics that wick sweat from your body for comfort and that dry quickly after a wash. Wear a vibrantly colored jersey or jacket so you'll remain visible to motorists. Although many riders riders prefer shorts with a protective crotch-pad, others (especially women) find they ride more comfortably in shorts without pads.
• Explore saddle types. If you experience discomfort on the saddle that came with your bicycle, don't despair and don't resign yourself to the pain. Many bike shops let you take test rides to try out saddles of different sizes, shapes, and materials. Many men and women prefer saddles that feature cut-outs which offer relief from saddle pressure on their sensitive private parts.
• Buy local. Unless you do all your own mechanic work, it makes sense to buy your bike, most of your gear, and your service from a local shop. You’ll want and need to form a long, trusting relationship with your shop’s mechanic(s). The folks you trust and rely on deserve your money, too.
• Get your bike “fit” and have it tuned annually by a professional. “Fitting a bike” means adjusting it to accommodate your body, your intended use of the bike, and your riding style. A proper fit will help you avoid injury, improve your riding comfort, and boost your energy efficiency. Have a professional tuneup each spring to check the bike for safety and replace worn parts.
• Train up. Especially if you haven’t cycled for years, start with a few easy miles and work up gradually. Rather than risk knee injury by grinding away in a high gear, learn to “spin” fast in a low gear. Polish your shifting, turning, climbing, and other skills with practice runs on a traffic-sparse road before moving onto a major roadway. Build your confidence by joining the Granite State Wheelmen or another local cycling club for group rides.
• Follow the rules of the road. If you ride on paved roads, ride assertively, but courteously, with traffic. Ride single file. Use appropriate hand signals (but avoid rude gestures. You can’t win against a road-raging pickup driver). More rules

Many successful self-powering commuters have found creative ways to overcome just about any of them. Check out these sites for a solution to your problem:

• Save Time Commuting by Bicycle
• The top 10 excuses for not commuting by bike
• Another top 10 excuses
• Overcoming bike commuting excuses
• More overcoming
• No more excuses

• Calculate the true cost of driving
• Tips for bike commuters
• Tips on commuting by bike, including going "multi-modal"
  (part by bike, part by car or public transportation)
• Safety information for New Hampshire cyclists
  Gotta have it!
• Buying a bicycle
Serious commuting means paying attention to the quality, fit, comfort, and maintenance of your vehicle. This site contains a lot of information on buying the right bike, understanding enough about bikes and bike parts to ask intelligent questions before you shop, and maintaining your bike in good condition.
• Fitting a bike helmet
  Please read before you ride. Your helmet is as essential as the bike itself.
• Bike maintenance
  Yeah, flats happen. Basic advice on maintaining your bike between visits to the shop.
• Bike commuting tips
  Inspiration and practical tips from a veteran bike commuter, Paul Dorn.
• Dare to bike to work all winter!
  Lots of practical information for and from “icebikers” collected at this site: gear, lights, clothing, riding tips, bike handling under challenging road conditions. For beginners: Build skill slowly and travel with a buddy at first.
• N.H. Bike/Pedestrian pages
  Maps, safety tips and more.
• Bike & Walk Alliance of NH
  Lists of N.H. walking & cycling clubs and more.

By Peg Boyles, UNH Cooperative Extension writer/editor