Beginners Guide To Biking . By A Beginner. Part IV

If you want to start at the beginning you can click on the series label or follow the links. 1,2,3.

What pedals should I have on my bike?  What are the different pedals?

Remember when you were a kid and you just jumped on your bike and was off?

There are those pedals.  The problem is they waste power.  You relay on momentum for the pedals to come back up so you can push down again.  If you want to go faster, it's time to utilize the up motion too.

Cages

Source

Pro: cages attach to your pedal and help you to get more power.  Now you are pulling the pedal up and down and can better maximize your effort.  Con:  You are still pushing through your shoe, and your shoe is holding you back.  Also, you have to learn how to get in and out of them with out falling over.

Clips

 

Source

Pro:  Less shoe to get in the way, and you are pulling the pedal with every single movement.  Pro/Con: It works new muscles!  I know I said you pull with the cages, but you pull much, much more with the clips.  I am still adjusting.  Also, you can never stop.  Good for going faster and pushing yourself hard, but definitely a change. You have to learn how to clip in, and get out with out falling over.  I've had no issues getting out, but I still only manage to get in by accident. Con:  You cant just get on your bike and go, you have to put on your special shoes.  I was thinking about that on my ride this morning, and I decided it's not as restrictive as I think.  I wouldn't go running without my running shoes, so not going cycling with out my cycling shoes isn't that big of a deal.
 

Which of the three do you prefer? 

Beginners Guide To Biking . By A Beginner. Part III

You can also reference part I and part II.

Two of my biggest questions when I started were:

"How fast should I be going on my bike?"  and "How fast is fast?"

A general guide to speed is this: 

 

Depending on the bike you have "good" speeds will be different.  My current average is 14.5 mph on my road bike, but the hybrid is still 13.  A mountain bike would be lower.  My advice is to figure out your natural speed right now.  If your average is 10 mph with out pushing that's exactly where I started.  How do you get faster?
  
Your speed will increase on its own.  The more you go out, the stronger you will get, the better your cardio will be and the faster will you get.  Apps like Strava help me to push myself.   Strava lets you make segments or ride segments that are already there.  I segmented my whole route and started working on one segment at a time.  That way I only pushed myself hard for a pre set length. one by one I became Queen of the Mountain or moved up spots.  Then, after a while, I was beating records without trying.  If you are pushing hard to raise your MPH average I also suggest angry music.  I ride much faster when I am wearing my ipod and it is set to angry.  That was my route to going faster and it is what I would suggest to you.

The next big question:

How far should I be biking?

Most people can bike 10 miles at their current fitness level.  I started a 6.  The rule of thumb is to increase your miles 10% every week.  For example:

Week 1    10.00
Week 2    11.00
Week 3    12.10
Week 4    13.31
Week 5    14.64
Week 6    16.11
Week 7    17.72
Week 8    19.49
Week 9    21.44
Week 10  23.58


 I did not follow this in the beginning.  My goal was to go 1 mile more every bike ride and I went out three times a week.  I did that until I was averaging 50 miles a week.  Now I am in week two of a century training plan ( you can see it here) and I am more closely following the 10% rule.  You should do what feels right for you. 

This is where the bike computer that was discussed in Part II comes in handy.  You can't increase your miles very easily with out knowing how far you are going.  Map My Ride is also a good tool for figuring out distance and elevation.

Part 4, everything you ever wanted to know about pedals, here!

Beginners Guide To Biking . By A Beginner. Part II

You can read part I here and part three here.

3.  Equipment

The things you need:  Water bottle cage, water bottle, bike bag, mace.

Water bottle is so obvious I think it is easily over looked.  I have two on my bike, and most bikes you see on the trail will have two.  Bonus points if the cage and the bottle match the bikes color scheme.  I could have put the bike bag under the wait category, but I was a Girl Scout.  In order to always be prepared you need storage space.  See #4 for what you want in your bag details.

The things you can wait to get:  Bike computer, pedal cages, pedal clip and shoes, bike seat. GPS, rear view mirror.

Bike computer and GPS kind of go together.  You can get a bike computer expensive enough to track you by GPS, you can get an app on your smart phone, or you can use the GPS watch you have for running.  Even if you just get a basic computer it will tell you how far you've gone, how long you've been riding, your current and average MPH as well as any number of other things.  I am kind of a nerd, and I like the numbers.  It keeps me motivated, I can set goals for myself and push myself harder than I would if I didn't know the numbers.  I also enjoy going home, uploading my ride and seeing my results.  My two favorite apps/websites are Strava and Endomondo.  Both have different strengths. 
  
***UPDATE ***  Recently discovered that Walmart has bike computers.  I think most equipment falls into the " You can pay as little or as much as you want too." category.

Pedal cages and the special pedals and shoes are nice but not necessary.  Both help keep your feet in place over long rides and help you maximize your movement.  You are pulling the pedal up as well as down, much more efficient.

Bike seat.  I know what you are thinking.  " I am going to go out and get the cushiest biggest seat I can find".  Please don't.  That is what your padded shorts are for.  Something about the bigger more padded seats actually causes more soreness for most people.  It may take a while, and some money, to find a bike seat you like but it will be worth it in the end.  Also, don't make a decision about your first seat change until after you got that first months worth of riding and soreness under control. After that you can truly judge what you need from a bike seat.

4.  What do I put in my bike bag?

Anything you might need.  Your phone, lip balm, fuel, handy wipes, epi pen,mace, handkerchief, sunscreen and tire changing essentials.  Yes, you will have to change your tire eventually.  More on that later.  handkerchief is for bug protection.  Some days the bugs are so thick you would swear the air is chunky.  Putting a simple kerchief over you mouth and nose, much like a train robber, will help keep the bug issue under control.

5.  Trail Etiquette

My husband has observed that cyclist are much more friendly than runners.  I always say that's because cyclist are having more fun, and less of a mental war.  Be smart and friendly.  Think of it like a road.  Do not block the path in either direction, do not run people over and do not litter.  When passing either ring a bell or say clearly, " Passing on your left!"  Always pass on the left when possible, but if you need to pass on the right then say so.  Make sure and give pedestrians lots of clearance and remember that just like on a real road, they have the right of way.  Wave or nod to other cyclist, and try not to pity the runners to much.  Be aware that other people are stupid.  They allow their children to play at the bottom of blind curvy hills, and they will decide to get off their bike and stand around on 25 mph hill.  The best offense is a good defense.

Next Monday. 6/18/2012 I will cover how fast you should be going, ride progression and road safety.

Anything to add to these categories?  Leave a comment and let me know!

Beginners Guide To Biking. By A Beginner. Part I

Part of my motivation for starting this blog was to create something I have not found yet. A cycling blog the way that others have running blogs. While I was researching running,  runner's blogs were a great resource.  I have found the cycling on line community to be much less present than the running community. 

(If you don't believe this to be true AWESOME.  Leave a comment about some cycling communities and blogs that you enjoy.)

I've been biking since April.  I hope that writing down what I have learned thus far will be more helpful to new cyclists than what I would write in say a year or two.  When I forget all of the questions and surprises  I had when I started.

Cycling isn't cheap.  But that doesn't mean it's not feasible.


1.  The Bike

Most articles you find will say something like this:

"Any bike will do!  Pull out the old mountain bike in your garage and take off!"

It's good advice.  You should be sure you are going to really take cycling up as a sport/hobby/lifestyle change before you start spending money.  However, don't let that thinking take you past the point where you should have been out looking for a better bike.  Struggling will sap the enjoyment out of anything.

My advice is this, the moment you realize that you are looking forward to the days ride, you are upset it's not a ride day, or you are seriously considering riding in the rain, it is time to get a good bike.  What's a good bike?  What are you doing?  It has a lot to do with your goals and what you want from biking. I currently have a hybrid and a road bike.  I love both but I they are not made for the same thing.  I take the hybrid out for long slow rides with friends.  I take the road bike out when I am biking for a work out and trying to break all of my personal land speed records.  I am on the road bike more because once you are pushing a 20lb bike with thin tires, it's really hard to go back to pushing a 26lb bike with wide tires.  Trust me. 

Go to a bike shop or 2 or 3.  Check out the bikes ask for advice, and get fitted on the different types you are interested in.  You want a strong, light bike with tires specific to what you want to be doing.  This doesn't mean you have to buy the bike from the bike shop.  Check garage sales and Craigslist and pick up a nearly new bike that someone bought and found out they really didn't like.  Just do your research first.  Know what size you are looking for, what type of bike you want and which brands will best cater to your needs.  Raleigh, Trek and Giant are the three names in my garage.  

Do not be fooled by the bikes at Wal-Mart.  They say Road Bike and Hybrid on them, they say "Pick me up, light aluminum!"   I tried to pick up a Light Wal-mart road bike, I couldn't.  I could carry my road bike over my head for a mile if I had too.  Well, if my arms were longer.


2.  Wardrobe

There are Four purchases that I highly, suggest as your basic cycling wardrobe.  Cycling gloves, Cycling shorts, sunglasses and a helmet.  Most of mine were amazon purchases. 

The further you go the more your hands and butt are going to hurt and they are at some point going to go numb.  Gloves delay all of that while you build up your tolerance.  Your hands will come back around in a few minutes.  Your butt will be hurting for the next month.  Even with your padded shorts it is going to take your butt about a month to adjust to your new activity.

Before I started riding I thought cyclist wore those shorts for speed or some other unidentifiable purpose.  My first month I went out 3-4 days a week in padded bike shorts.  It took me until the next month to be able to sit down like a normal person.  Every week is a little better until one day you wake up and realize your butt doesn't hurt anymore.  That's a good day.  Note I said padded shorts.

Sunglasses aren't just for the sun.  You need to protect your eyes from debris and bugs.  I started with my normal pair and have graduated to a Target "sport" pair.  I've been eying the $100 glasses at the bike shop though.

A helmet is like a seatbelt.  You know you have too.  And you may not realize it yet, but you are going to be going really fast.  Do you really want to be going down a hill at 25 MPH on a bike with no helmet on?  I didn't think so.  What is proper helmet wearing look like?  I used this article to help myself figure it out.

You can read  Part II here, and part III here. Do you have any advice for me or other new cyclists?  Is there anything you thing in these categories you think I missed?  Let me know!