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!

Happiness is the Little Things 6.22.2012

1.  Xtend Barre

I needed to do something other than cycle.  I am not losing any weight but I am burning a pound a week.  I think my body has gotten comfortable with my work out of choice.  I decided to mix it up with this dvd.  So far I love it!  I am going to post a review soon.  No impact, no up and down and smooth transitions.  All pluses for my knees. 

Source

2. Rain

It is finally raining.  Last year the only weather we had was rain and we just wanted it to stop.  This year, my grass is brown.  While rain always upsets my riding schedule, I am glad for the crops, flowers and grass.  I also just enjoy it.

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3. Jalapeño Cheddar Bagel.

I just discovered them and they are delicious.  To bad I can only eat 1500 calories a day.

4.  Honey Dijon Kettle Chips.

More food from someone on a diet.  Shocking I know.  These are really delicious, and not to horrible on calories.  Check out the natural organic section at your grocery store.

5.  Lose It!

Might be my favorite calorie counting/workout tracking app of all time.  If they would partner with Endomondo and if Endomondo would add segments like Strava life would be perfect.  If you are looking for a food tracking app to loose or maintain your current weight you should give it a try.



What has been making you happy this week?

Gone Girl

Gone Girl is about a marriage. A husband, a wife, and their interactions.  The hook is, the wife is missing.

This is an intense read.  The intrigue and pacing picks you up and doesn't let you go.  There are a lot of clues insights and directions, and I was trying to put it all together.  I usually have books and movies fifured out well before the end.  Then...

BAM

out of nowhere the whole game changed.  it's didn't stop changing until the end.

This is the best book I've read in a long, long time.  It is definitly in the top 3 of favotite all time books and I suggest it to anyone and everyone.  Excellent, excellent book. 

5/5 You should go read Gone Girl right now.

What are you reading?

Changing The Goals

It's not really a goal change.  it's more like revitalizing old goals with some new ones.

Losing 38 pounds by August has always been the goal.  I started in January and have since lost 14 pounds.  Since then I have been stuck in a cycle of gaining 5 pounds back and then losing it again.  I am on round 3 right now.  So it's time for a better plan.

1.  I am going to find and use an App/Website that I like to track my calories.  I am convinced the perfect one does not exist so I have to find one I am willing to use.  Loose It is my newest attempt.  So far, so good.  It is easy to understand and easy to use.  I also get more calories based on daily physical activity.  At a 500 calorie deficit right now!  Woot!

2.  Work out 5 days a week.  3 days of cycling and 2 days of Xtend Barre.  Which I am hoping to review for you all next week.  I am going to start my weeks on Monday for this and for #3.

3.  Start training for a century.  Using a training program I found on line, I am going to attempt to train for a 100 mile bike race.  It is a 10 week program but my real goal is to be able to handle one by September.  So if I am not stressed about the 10 week program,.  You can see my training plan and progress here if you are interested.

4.  The weight loss goal is more ambitious then I have attempted before.  Taking into consideration all of the tracking and working out I am planning, I think it is doable.  I want to loose 2 lbs a week hitting a total of 38 pounds lost by October 1, 2012.

I am planning A LOT of work but I am truly excited for it.  I am looking forward to my new healthier future. 

What are your goals?

Happiness Is The Little Things 6.15.2012

1.  Bean Bag Toss

My husband and I have been going out at night and playing lawn games.  Sunshine and friendly competition is a great way to end the night.

2.  Chocolate Shot Gel!

The difference between a long ride without fuel and a long ride with fuel is intense.  I am attracted to the Goo's and blocks because they are formulated to have everything.  I know I could just eat a banana or nuts but this way I know my bases are covered.  They are small, which is a bonus when you are on bike.  That are also good!  I was really surprised!  My Aunt T told me they taste like chocolate frosting, which turned me off.  I don't like frosting at all.  But it really just taste like a chocolate bar.  Not to sweet, the texture isn't bad, and you are refueled and ready to keep riding!  Cheapest I've found them so far is $1 at Giant Eagle.

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3.  Sunglasses

When I turned 30 I started getting food induced migraines.  Nothing in this world is more glorious then putting on sunglasses when you have a migraine.  Also, less squinting = less wrinkles, and I am all about that. 

4. Dutch Apple Pie

I could exist off of a diet of potatoes, coke, steak, and dutch apple pie and be completely happy with my life.  Something about crumbs just makes everything more delicious.

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