Attitude is more important than age or athleticism when it comes to bicycle commuting.

My job involves enabling and encouraging elementary school children to safely walk and ride bicycles to school. When I was hired in November 2006 to coordinate the Safe Routes to School program for the N.H. Department of Transportation, I decided I should set a good example and gain the health benefits by cycling to work.

The round trip from my home in Penacook to Hazen Drive in Concord is about 17 miles, and takes about an hour and 15 minutes. I ride through the winter, trying to average four days a week. Not bad for a fifty-something guy who doesn't like his ranking on the BMI (body mass index) scale and starts each morning with medications for high blood pressure and cholesterol. By turning commuting time into workout time, raising my heart rate instead of my blood pressure, I dropped 20 pounds. Last spring, my doctor removed a diagnosis of Type 2 diabetes.

Dress for success
I'll admit that I sometimes have to explain to my colleagues that I'm stubborn, not reckless. That happens when I arrive at the John O. Morton Building after a ride in drenching rain. No such thing as bad weather, I sometimes declare, just inadequate clothing.

Although middle-age spread caught up with me, I have always been physically active. Extensive downhill and cross-country skiing taught me how to dress in layers for the cold and wind. On many winter mornings, I start with long johns and a heavyweight shirt fabricated from a wicking material. Synthetic fleece traps the body heat, and a windbreaker completes the outfit. On the absolute worst days, I resort to my ski parka.

The right bike makes a big difference.
Following the advice received at S&W Sports in Concord, I bought a Trek Navigator that uses a "unisex" or "European" design. It would have been called a "girls' model" when I was growing up. Losing the crossbar makes emergency dismounts much easier. Because I ride pavement that has seen the ravages of seasonal changes and frost heaves, I like the fat tires found on mountain bikes. Studs are a big help for the occasional patches of slush and ice - I don't ride when the roads are covered with snow.

Fenders deflect water and crud back to the pavement. On the Navigator, cables are routed inside the frame tubes to protect them from the elements. One problem I have not yet solved is that the brake and shift cables can stick when moisture freezes on them.

Visibility
Because too many drivers don't follow the rules of the road or are distracted by their cell phone conversations, visibility is a high priority. No cyclist should be out after dark without a red taillight and white headlight. I add a small light to the back of my helmet. I also wear a chartreuse cycling windbreaker with retroreflective highlights.

Fortunately for my colleagues, the DOT has a shower and a place where I can store enough office clothes to maintain that all-important professional appearance.

I pedaled more than 2000 miles to finish sixth on the Granite State Wheelmen's list of bicycle commuters. Next year, I hope to break into the top five.

Submitted by John Corrigan, Safe Routes To School Coordinator, NH Department of Transportation

TIP: No time for regular exercise? Make your commute part of your daily workout.

Most American workers don't have the luxury of a shower at work, much less the time for a shower during the workday. If you use getting sweaty as an excuse for not exercising, read on!

Soap and water
Stash a container of liquid soap and a couple of those super-wicking towels at work. After your bout of exercise, duck into the restroom to swab off. If you don't have a private bathroom, negotiate your sponge bath in a stall.

If you sweat a lot, invest in socks and undergarments made from "performance" fabrics (see below), or pack a change of undies and a fresh shirt.

About the dreaded "helmet-hair," the scourge of female cyclists everywhere: C'mon ladies. Find a way! Better yet, start a movement. Let's make helmet-hair the new chic.

Rethink your wardrobe
Many folks find their working wardrobes undergoing a transformation as they boost the activity in their lives.

I know I did. I moved towards simpler, less-complicated, wrinkle-free workwear, and I began seeking out clothing made from "performance" fabrics.

Not just sports clothing, but everyday office clothes, from undergarments to pants, tops, skirts and jackets. More and more companies have begun offering workwear for both men and women that "wicks" sweat away ferom the body, prevents odor from forming, and that stretches and flexes to follow body movements for improved comfort.

The fabrics keep improving, too. Check out the new fabrics containing silver fibers that prevent odors from developing, and clothing targeting women who suffer hot flashes and night sweats.

The downside? Performance clothing costs more
It can cost a lot more, especially if, like me, you lean towards hand-me-downs and thrift-store specials. Some ways to manage the cost:

• Check stores and catalogues; then ask for specific items on gift-giving occasions.

• Own fewer clothes. Wouldn't you rather have a classy, well-exercised body than a classy wardrobe?

Peg Boyles, UNH Cooperative Extension Writer/Editor