• Avoid training at dusk or dawn, or certainly after dark.  You're asking for trouble.
• Avoid if you can, training during rush hour after work.  People are tired from work, frustrated, speeding and not paying attention to little-old-you on your nearly-invisible bike.
• Light colored booties help a lot, because your feet are moving, bright booties will draw more attention than say, a stationary bright helmet color for example.
• If you have lights, use them!
• If you have bright colored jackets or clothes, wear them.  Nobody cares if you've got the latest snazzy-looking kit in the middle of winter.
  
• Never trust that an oncoming car won't turn in front of you.  Watch for any signs they're slowing down or hesitating...those are signs they may be getting ready to turn.  Seems like turn signals are old fashioned these days.  Slow down and get ready to brake hard if needed.
• Always behave like you're invisible to cars.  Assume they just plain cannot see you.  Don't be afraid to wave at a car that looks suspicious, either coming from behind, in front, or from the side.

I had some requests on this week's team ride to post my oat bar recipe. I have no idea where I got this, otherwise I'd give attribution where it's due. These are a great mid-ride snack, with just enough protein (PB), carbs (oats) and sugar (fruit) to get the job done. Because the chocolate coating contains paraffin, your hands don't get too sticky. The ingredients can be dialed in to your liking to include any array of ingredients to add nutritional value or flavor.

So, head to the kitchen and gather together:

1 cup regular rolled oats
1/2 cup sesame seeds
1 1/2 cups dried apricots, finely chopped
1 1/2 cups raisins
1 cup shredded unsweetened dry coconut
1 cup blanched almonds, chopped
1/2 cup nonfat dry milk
1/2 cup toasted wheat germ
2 tsp butter or margarine
1 cup honey
3/4 cup sugar
1 1/4 cups chunky peanut butter
1 tsp orange extract
2 tsp grated orange zest
1 package (12 oz) or 2 cups semisweet chocolate baking chips
4 ounces paraffin

Spread oats in a 10x15in baking pan. Bake in a 300 degree oven until oats are toasted, about 25 minutes. Stir frequently to prevent scorching.

Meanwhile, place sesame seeds in a 10- to 12-inch dry frying pan over medium heat. Shake often or stir until seeds are golden, about 7 mins.

Pour sesame seeds into large bowl. Add apricots, raisins, coconuts, almonds, dry milk and wheat germ; mix well. Mix hot oats into dried fruit mixture.

Butter the hot baking pan and set aside.

In the frying pan, combine corn syrup and sugar. Bring to rolling boil over medium high heat and quickly stir in the peanut butter, orange extract and orange zest. At once, pour over the oatmeal mixture and mix well. Quickly spread in buttered pan and press into an even layer. Then cover and chill until firm, at least 4 hours or until the next day.

Cut into bars about 1 1/4 by 2 1/2 inches.

Combine chocolate chips and paraffin in top of double boiler. Place over simmering water until melted, stirring often. Turn heat to low. Using tongs, dip 1 bar at a time into chocolate, hold over pan until it stops dripping, then place on a wire rack placed above wax paper. When firm and cool, wrap individually in foil. (Those packs of pre-cut foil work perfectly for this). Store in the refrigerator up to 4 weeks; freeze to store longer. Makes about 4 dozen bars, about 1 ounce each.

Nutrition information

Each bar contains:
188 calories
29g carbs
4.4g protein
9.8g fat
0.6g cholesterol
40mg sodium