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Bike and psychology (2/3)

Continuing with the post series about bikes and psychology that I started here, this time I am going to write about the benefits of cycling at mental level. Generally speaking, pedaling helps build a better brain, structurally and functionally, no matter if you do it indoors or outdoors.

Beneath the brain‘s there is the white matter, which has been likened to a subway system connecting different regions of the brain. A reduction in the activity in this system can slow thinking and provoke other cognitive deficits. Some scientific studies (like this) show the benefits of pedaling. In this case, two populations were compared: healthy individuals and schizophrenia patients. In turn, they were divided into two groups, half of they were randomly selected for a six-month exercise program using a stationary bike, whereas the other half continued with its lives. Brain scans demonstrated that the group who pedaled on a regular basis increased the integrity of white matter in both healthy and schizophrenic brains.

We have a protein called brain-derived neurotrophic factor (BDNF) that helps maintain existing neurons and create new ones. Moreover, BDNF collaborates in restraining some neurological diseases like Alzheimer’s and Parkinson’s. Studies like this one brought to light increases in BDNF levels in volunteers with either type 2 diabetes or metabolic syndrome, both groups practicing regular exercise on a stationary bike for three months.

Using bikes also helps increasing memory and reasoning. In this study young men pedaled a stationary bike at moderate intensity for 30 minutes, and completed a series of cognitive tests before and afterward. As you can imagine, scores were higher on memory, reasoning and planning, and were able to finish the tests more rapidly than before. And after pedaling for just 30 minutes!

Furthermore, a lot of studies have demonstrated that regular physical activity helps prevent stress, anxiety and depression. It also applies to bikes. For instance, this study focused on people with depression who were treated with antidepressants. After using a stationary bike for 15 minutes, their level of cortisol, a stress hormone, declined.

Most studies have been conducted for stationary bikes because of controlling the studies environment. However, cycling outdoors, specially in natural surroundings, enlarges these benefits. It is due to spending time in nature usually reduces stress and decrease symptoms of depression and anxiety. What’s more, there is evidence that the green exercise boosts enjoyment and motivation.

Related to the previous paragraph, in this study this effect was demonstrated on pedaling indoors, though this could be ironic. Specifically, scientists encouraged volunteers to pedal a stationary bike while watching a five-minute video of a green, leafy trail. Three forms of the video were shown: unedited, edited to look red and edited to look gray. Those who watched the unedited green video reported a less negative mood overall. In addition, bicyclers expressed that they felt like less work, even their heart rate and breathing remained the same for all conditions.

Additional benefits of riding a bike are:

It helps you sleep better: Riders who ride regularly are able to get their circadian rhythm in sync by lowering the levels of cortisol. Besides, it can positively affect brain serotonin to improve sleep cycles.
Creative thinking and problem-solving are also improved by cycling.
Studies have shown that employees who ride a bike to work are more productive. Moreover, a quick afternoon bike ride can boost energy levels and help have a more productive evening.

To sum up, mental health highly benefits from riding a bike that every person should do it on a regular basis.

Bike and psychology (1/3)

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I open a three-post series dedicated to psychology and bicycle. The subject of psychology is a field so large that it can not be explained in detail here. Rather, I am going to give some broad brushstrokes.

The first one is the use of psychology as a trick to teach someone to ride a bike. In particular, I am writing about the use of operand conditioning for such a purpose. Operand conditioning is the use of rewards and punishments effectively to encourage and teach whatever behavior to anyone. This theory was explained by the behavioral psychologist B. F. Skinner in the midst of the 1900s. Specifically, he claimed that learning involves changes in behavior in response to external stimuli. Do not confound this theory with the classical conditioning which involves reflexive, involuntary behaviors.

In operand conditioning, a reinforcement is anything that encourage or strengthen a desired behavior. A positive reinforcement may be giving something that a person really enjoys after the target behavior is done. On the other hand, negative reinforcement means stopping or removing something that the person does not want. For instance, when teaching how to ride a bicycle to a child, a negative reinforcer could be a day without chores, whereas a positive reinforcer is encouraging words.

Moreover, operand conditioning contemplates punishment. Again, punishment can be positive (introduction of something unenjoyable after a behavior: use of angry words) or negative (restricting access to something enjoyable such as taking away TV or play time).

Overall, punishments are less effective and desirable than reinforcements, being positive reinforcement the most effect conditioning method. Thus, you could try to minimal punishment (better: no punishment) while teaching to ride a bike. The better strategy is reinforce each small step because every step makes a path with teaching how to ride a bike as the finish line. Such action allows teaching to ride a bike faster since the novice gets encouraged and enjoys the process. Furthermore, reinforcements should be sincere, otherwise the learner will not take it seriously.

Bicycles balance

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How bicycles balance themselves has been a mystery for ages. Intellectual and curious people have studied how it is possible that you do not fall from a bike while pedaling since the nineteenth century. The bicycle self-stability was explained as the sum of the gyro and caster effects. The gyroscopic effect (gyro effect) of the spinning front wheel is described by the equation of the gyroscope behavior: The torque on the gyroscope applied perpendicular to its axis of rotation and also perpendicular to its angular momentum causes it to rotate about an axis perpendicular to both the torque and the angular momentum. This rotational motion is referred to as precession. And the bike design is to help steer the front wheel into the direction of a lean.

On the other hand, the caster effect is the measure of how far forward or behind the steering axis is to the vertical axis, viewed from the side. Bicycles benefit from the positive caster effect as their steering axis is “in front of” the vertical line.

Surprisingly, scientific studies have demonstrated neither the gyro effect, nor the caster effect are needed to balance bikes. In fact, researchers built a riderless bicycle with two small wheels, each matched with a counter-rotating disk to eliminate the gyro effects, and with the front wheel contact point slightly ahead of the steering axis, giving it a negative caster effect. They launched the bike at more than 5 mph and it balanced itself.

Researchers highlighted the importance of bicycle designs since they “found that almost any self-stable bicycle can be made unstable by misadjusting either the trail, the front-wheel gyro or the front-assembly, center-of-mass position,” the researchers explained in their paper.” (Science, April 15, 2011)

Moreover, they added “conversely, many unstable bicycles can be made stable by appropriately adjusting any one of these three design variables.” Hence, bikes design is important to maintain self-balance.

The XVI Iberian Congress

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The XVI Iberian Congress: “Beyond mobility” on bikes and cities took place in Cascais, Portugal, from May 2^nd to 4^th,2019. This annual event started back in 1996 thanks to the support of ConBici (Spanish Coordinator in pursuit of Bicycles) and FPCUB (Portuguese Federation of Cycle Tourism and Bicycle users). The Covid-19 made it impossible in 2020, and there is the prevision of continuing with it in Barcelos (Portugal) and Barcelona (Spain) in 2021 at the time I write this post.

Audiences enjoyed speeches about a variety of subjects such as improving communities to strengthen the bike movement, better accessibility, how bikes enhance economy, EuroVelo (the European bike line net to cross from one country to another without stopping pedaling), environment and health, raising cycle tourism or Velocity 2021. Moreover, participants uplifted their mood in the bike ride and local cuisine in the 3-days congress.

It concluded in:

The need of norms and laws in the bike building process to ensure security
The debate proposed bikes as part of economic accessibility and a boom of local economy in comparison of the car counterparts
The challenge of bikes in Africa, with special attention to the lack of bicycle infrastructures and the stigma of relating this way of transport with poverty
Transporting senior citizens in bikes, fro instance cargo bikes, helps benefiting local communities
Promoting bike use in schools makes societies less dependent of car and petrol
Such change is importantly improved when favorable laws and figures of reference, mainly parents, contribute
The congress also pointed out the need of technician training to create well prepared persons who design bike infrastructures
Another spot was the lack of reliable studies regarding the economic impact of bike on society and the hope of the BooST “Boosting Starter Cycling Cities” project will solve part of it
Moving from car cities to decarbonized cities
Promoting open data acquisition in regards of sustainable mobility
Intermodality

Delft train + bike station

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One of the key concepts to fight against climate change is to allow people use non- or small-pollutant ways of transport. This fact, along with reducing space and infrastructures dedicated to noisy, contaminating transports, has been promoting in the most advanced countries for decades. One clear example is the Delft train + bike station (in The Netherlands) . This exemplar infrastructure enables thousands of people moving long distances under a comfortable, green model. Intermodality (1, 2) means just it: To transport people or things by using multiple modes of transportation. The good point in the Delft infrastructure is that the carbon footprint and the cost of using the station is considerably reduced in comparison with driving a car or a motorbike the same distance.

Why is so special this station? The Netherlands is well-known for being a paradise for urban cyclist and its developed railway system. So, they determined killing two birds with one stone. The Delft station was built thinking about the thousands of bikes one can see on a daily basis in the city. The result is a massive bike parking for 5,000 bicycles with natural light. A person arrives at the station by pedaling, locks her bike and takes the train. So easy, so powerful. What’s more, one can put it there for 14 days by free.

The modern bike parking sits of the floor and the train station is bellow it. But due to the fact of the enthusiasm people have shown with this infrastructure, there is an additional bike parking for 2,700 more bicycles close to the station. Well done!

Arturello di Pópolo

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Arturello di Pópolo is one of the most impressive bikeclowns. This Argentinian man plays a show which is highly influenced by La Bicicleta, an originally humor, piece of art developed by Joseph Francis Jinarek. This Austrian bicycle winner suffered an almost crash when competing, i.e. the handlebar of his bike came off from the frame at high speed. Fortunately, thanks to a series of pirouettes and his balance skill, he could stop his bike, put his feet on the ground and open his arms. The public clapped enthusiastically and La Bicicleta show was born.

Arturo Chillida del Pópolo (Arturello di Pópolo) knew about La Bicicleta when he saw Jinarek son (Joe Jackson Jr.) performing it in a awards gala with the best bikeclowns back in 1976. He was so impressed that decided to perform its own La Bicicleta.

La Bicicleta consists in a two-characters play in which no word is pronounced. This apparently drawback does not avoid collecting a lot of laughs. It starts with a beggar clown who finds an alone bike. After checking the owner is far, he retains it. His funny problems start from this point, and I am not going to spoil them.

The impact of Arturello di Pópolo on La Bicicleta is considerable as the original play lasts about twelve minutes, whereas the di Popolo adaptation extends for forty minutes. However, their essence remains the same: Making people laugh similarly as all the other bikeclowns like Álvaro Neil do.

Here you can see some of his shows.

Handlebar and body position

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Handlebar is an essential part of every bicycle. It allows the rider to lead her bike into the selected direction. On the other hand, it determines the biker body position. It is specially important to increase the bike comfortableness when pedaling for long distances, like in cycle tourism or great journeys on bike. This way, ache in arms, shoulders and back is greatly reduce and even it disappears because our body weight rests in our butts.

An additional advantage of adopting a more upright position on a bike by acting on its handlebar is that your field of vision is improved. This fact is much appreciated in urban riding due to the fact of you should pay attention to cars, pedestrians, other bikers and traffic signs. Moreover, initiating a ride is easier with a upright back as well as natural.

It the next picture you can see how different is the field of vision depending on your back upright:

Learning how to ride a bike

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The traditional way of maintaining the equilibrium when pedaling consists in using training wheels when you are a child, and once you dominate it move to just two wheels. This target can take more or less time, but ultimately we all reach it. Fortunately, you will never forget it.

Apart from the most used technique I have indicated, there are some others probably innovative methods that have demonstrated their effectiveness. Some of them are:

Using a balance bike instead of a bicycle with training wheels: This way the kid gets use to a bike shape and weight, as well as she develops the equilibrium needed to ride a bicycle.
Taking the pedals off a bike and lowering the seat: Here, the target is convert the traditional bicycle into a balance bike. The goals are the same as in the previous point.
Tell your child to turn in the direction that she is falling: This maneuver allows her straighten out and helps dominating her body and the bike when a falling is about to happen.
Raising the training wheels a little at a time, so that she thinks her bike uses such wheels, but in reality it does not. When she realizes that she does not use training wheels, she will not use they anymore.

There are additional techniques to learn riding a bike that have been developed thoroughly by experts in the field like this one.

Youngest cyclists

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After writing the post about the oldest bikers, my intention was to reflect who were the youngest cyclist in the world. I could not find the answer on the net, so I am going to explain a little about the process a lot of us have experienced with great pleasure.

Learning to ride a bicycle, a two-wheeled bike without training wheels, mostly occurs sometime between the ages of 3 and 8 (although some adults learn it because they did not have the opportunity when they were young, and fortunately, people do not forget how to ride). The average age is 5. Indeed, most kids just learn when they are ready if their families can provide them with bikes. Curiously, a systematic review found that children who started biking at ages between 3 and 5 suffer higher injuries than those who were 3 to years old.

Sliding the 3 to 5 group, kids between 3 and 4 years are in significant gross motor skills development. For example, they learn to balance on one foot, walk on their tiptoes, climb, hop and skip. A 3 years old child can pedal, use a handlebar and ride a tricycle, but she does not have the balance required to ride a two-wheeled bicycle. Better, she can ride a bike with training wheels and after she dominates it, increases coordination and muscle, move to a bike without training ones. It is a good idea use foot brakes instead of hand brakes in this age group.

Regarding the 4 and 5 group, these children are ready for two-wheeled bicycles. Most 5-year-old kids have balance and coordination enough to ride a bike without training wheels. However, they might not understand the risks of riding near traffic or without paying attention to crossings. Then, adult supervision is required to avoid falls and injuries.

Oldest bikers

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Health and bike have been studied as a cooperative concepts: The more cycling (under some limits), the better health. Indeed, more and more doctors recommend riding bikes to maintain a healthy personal state. Some of them also prescribe bike rides. Such piece of news has leaded me to investigate who are the oldest bicyclers in the world.

It is not easy an easy task to determine what riders are the oldest. Commonly, local newspapers or websites announce feats made by senior citizens, although it is difficult to establish which ones are the oldest. Nevertheless and as you can imagine, speed is not a point to keep in mind here. Better, I have focused on their age. At the time I am writing this post, the Guinnes World Record recognizes Lynnea C. Salvo as the older woman to cross the USA between Oceanside, California to Bethany Beach, Delaware, on 23 October 2016. She rode 5,090.37 km through temperatures which sometimes exceed 37.78 degrees Celsius. Cheers for her!

Another senior citizen who was in shape was Rush, a Dublin man. This retired teacher was the oldest person to circumnavigate the globe by bicycle. Native of Dermot Higgins, he spent the first nine months of his retirement pedaling 31,000 km in an attempt to break a world record and raise funds for Trócaire. The USA, Portugal or Spain…, he has not limits with his beloved bike.

And the oldest person on a bike I have discovered is Octavio Orduño who rode his bike being 103, at least. This hero was born in Long Beach (USA) and as a youngster, he always wanted biking and back in 2019 would not accept changing his bicycle by a car. Good choice! He probably continue taking a ride everyday around the neighborhood, similarly as he has done for the last four decades. Due to his age, he had to trade in his street-bike for a three-wheeler, on account of his faltering balance. He is such a biker example that when his wife proposed gifting him an electric wheelchair, he refused it: “Why would I [use a wheelchair]?” he asked. Here, you can see a video about he.