Robert Heite Sr., with Marine Medium Helicopter Squadron 262, Marine Aircraft Group 36, 1st Marine Aircraft Wing, III Marine Expeditionary Force, ensures he wears his helmet and camelbak each time he takes his bike out for a ride. (Photo illustrations by Cpl. Rebekka Heite).

Cycling also promotes good health and physical fitness among its practitioners, said Sgt. Maj. Cevet Adams, Marine Corps Bases Japan sergeant major.

"Cycling is another good form of cardiovascular exercise," Adams said. "It keeps you in really good condition. It's great for some of the older guys who are looking for a more low-impact exercise."

An important aspect of cycling is the equipment. Having the proper equipment can keep cyclists comfortable and safe, Adams said.

"Cyclists need to be sure to have a bike that is durable, a repair kit and all the proper personal protective equipment," Adams said. "There are various places across the island and on the Internet where these items can be purchased."

Cyclist should also wear proper cycling attire ," said Matt Luebbers, coach of the Marine Corps Community Services Okinawa Dolphins swim team and a 14-year cyclist.

"A good, comfortable pair of bike shorts is an absolute must in order to help get accustomed to the bike when you first start out," Luebbers said. "It will help you form your backside to the saddle and ride more comfortably."

Cyclists can choose different routes based on their skill level.

"The routes to ride on depend on your skill level and confidence in riding with traffic. The northern part of the island and Ikei Island are some of the more bike-friendly places to ride," Adams said. "No matter where you are riding, cyclists should know the rules of the road and be adjusted to the traffic conditions in Okinawa."

Safety is a key priority for cyclists on Okinawa, Luebbers said.

"You have to ride as if no one can see you. You have to act in such a way that you keep an eye on all your surroundings," Luebbers said. "Cyclists must always be alert for traffic."

Cycling safety will be especially important this weekend, according to Luebbers.

Saturday, the 20th annual Tour de Okinawa will begin at the Nago City Civic Center and end on Sunday. The Tour De Okinawa is one of Japan's largest cycling events featuring races from five kilometers to a two-day, 330 kilometer circumnavigation of the island.

"It's a really good race to participate in," Luebbers said. "This will be my thirteenth year in a row that I race in it. I love it."

Cycling is a good pastime for people looking for something to do on the island as long as the proper safety precautions are taken, explained Adams.

"I highly encourage it," he said.

"When you get out there and feel the breeze in your face, it's so freeing," Luebbers said. "Cycling is great."

Bicyclists must wear approved helmets while riding on all Marine Corps bases, and bicycles must be equipped with reflectors visible from front and back, according to Marine Corps Order 5100.19E. For additional safety regulations, see MCO 5100.19E.