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Cycling - Road, Mountain, Fun, Racing

A Guide to Posting in Your SparkTeam Forum

  FORUM:   General Team Discussion Forum
TOPIC:   new biker 


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JHOLLNAGEL
Posts: 1,768
5/14/08 12:02 P

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Willow

I know what you mean by getting outdoors to ride and exercise. But if you have bad weather and there is a spin class go to the class.

I personally have learned a lot through that class to apply riding bike outdoors. Bring lots of water and be prepared to sweat in a good way;-)


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WONGERCHI
WONGERCHI's Photo Posts: 3,889
5/14/08 11:43 A

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Welcome WILLOW! Glad you like the bike.

A century by the end of the summer is totally doable - build the mileage slowly and you'll get there. I'd allocate one day of the weekend for a long ride and build up that. You'll get there no problems...

Spin-ups are a great way to get your self-selected cadence up. Assuming you're riding on the flat, ride at your normal cadence for a bit, then shift to a smaller gear (bigger cog in back) and spin for, say, 4' at a higher cadence. Then shift up again (if necessary) and spin for 2' at an even higher cadence. Then back to normal pedalling. So if you're natural cadence is 60, then 4' at, say 70 and then 2' at 80rpm would do. Once this gets comfortable, increase the time (e.g. 6' and 3') and even add multiple sets.

Your HR will go up but this should not be a really hard effort. The trick is in the gear selection - not too big that you're gasping for air but not too small that you can spin out the gear. Keep doing this little drill once a week or so and you'll find that over time your self-selected cadence will go up.

I did this drill every other week (alternating with single leg stuff) on the trainer over the winter and it really helped me. I used to be a low cadence guy, now I'm up around 85-90rpm. The best thing is that I'm comfortable at cadences from 60-120rpm.

Edited by: WONGERCHI at: 5/14/2008 (11:43)
In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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GYMBRAT
GYMBRAT's Photo Posts: 988
5/14/08 10:31 A

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Its easier to simulate the hills in the spin class too, since we don't have that many and I have just started biking too so I really can't even get them up at this point anyway without trying to kill myself :).. I am going to try to go once a week



Edited by: GYMBRAT at: 5/14/2008 (10:32)


**WILLOW**
**WILLOW**'s Photo Posts: 99
5/14/08 8:55 A

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I might have to give the spin class a try, I have been resistant - the bike is to get me out of the gym and outdoors more.


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WYLDMOONWOMAN
WYLDMOONWOMAN's Photo Posts: 489
5/14/08 7:08 A

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YAY for the loss! You ROCK! I am new to biking too and I second the spin class recommendation, you will notice a huge improvement after just a few spin classes when you get on your bike...make sure you have LOTS of water!

~Lisa~

I am bringing sexy back!

"Never had such a good time in my life before, I'd like to have it one time more...One good ride from start to end"
Grateful Dead



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**WILLOW**
**WILLOW**'s Photo Posts: 99
5/13/08 9:23 P

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I have a cadence sensor, so that is what I have been using to guide me on th ecadence. I will try a lower gear next time, but I feel like I am pedaling away and gettng nowhere. I need to practice more and get used to it all. I have been in a mid range gear, that gives some resistance, doesn't hurt my knees (higher gears start grinding away pretty fast) and I feel efficient as far as speed and exertion level. I need to play around with it more. I haven't even owned a bike in 30 years and the whole cadence thing was totally a new concept to me. I appreciate all the input.


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GYMBRAT
GYMBRAT's Photo Posts: 988
5/13/08 9:02 P

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Hi!, I am 4'11 too.. LOL

I do not have the cadence sensor yet (I bought a garmin gps which I am using for running and biking) but when I took the spin classes 60 rpm was for intensity and 90 rpm was supposed to be most efficient for pedaling.

I would try putting it in a lower gear if you can.
Can you take a few spin classes or use a stationary bike just to get the rhythm of 90 rpm?


Edited by: GYMBRAT at: 5/13/2008 (21:01)


KJEANNE
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5/13/08 7:00 P

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WILLOW
Great job in losing and keeping off all that weight.
You might be in too hard a gear if all you can maintain is 60 rpm. Remember: the lower the rpm the harder it is on your knees. Try not to go below 50 rpm. That will kill your knees. So use an easier gear and spin away. 80-90 is a good range to shoot for.



Do not look where you fell, but where you slipped.
African proverb


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**WILLOW**
**WILLOW**'s Photo Posts: 99
5/13/08 6:27 P

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it wasn't easy to lose 130, and I have had to work hard to maintain, but I think Ihave it down, and exercise is key to my plan. I don't "diet" but I do eat very focused on health first - protien, calcium, and fiber, lean foods, whole grains and lots of fruits and vegs. minimal processed or "fake" stuff. I really love eating good whole foods and enjoying the real flavors of them and love the fact that I can be so physically active. at 260 pounds I physically could not do the things I can now and life is GOOD!


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PLAYINGOUTDOORS
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5/13/08 5:30 P

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Willow,

Congrats on losing 130 lbs!! Wow!!

emoticon to the team!

I don't have much advice for cadence improvment. My hubby just bought me a computer with a cadence and I have yet to replace my current computer with the new one. I hope that it will help me improve my cadence.

Glad you're joining us!

emoticon



-------- __~@
----- _ `\/, _
---- (*) / (*)
~~~~~~~~~~~~~~~

(`v)
..`*.*..
Playing Outdoors


**WILLOW**
**WILLOW**'s Photo Posts: 99
5/13/08 2:53 P

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we have the same bike! I am in love with mine.


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JHOLLNAGEL
Posts: 1,768
5/13/08 1:57 P

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Willow

Even though you feel comfy at 60 you may be in too tough of a gear to keep at a 90+ cadence. Try shifting into an easier gear and see if you can keep at that 90 cadence pace a little easier.

Personally I pedal between 80 --- 105. At times, 80 cadence seems hard and I shift into an easier gear and then I feel I'm more efficient in the mid 90 range.

There may be better advice on your question so stay tunes :-)

J


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ZOLA_NATALIE
ZOLA_NATALIE's Photo Posts: 1,512
5/13/08 1:35 P

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Willow, Welcome to the team! I've got a Trek FX 7.3 WSD that I bought maybe a month ago. I'm no where near biking as much as you've already got going though. See you around the boards.

Have a beautiful biking day!

Discipline is remembering what you really want.
-Pam Young


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DANNYB7
Posts: 19
5/13/08 12:31 P

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Hi, Willow -

I just started a few weeks ago, and it is also my goal to do a century by the end of summer. I got a Trek 2.1 . It has taken me a little time to get used to a road bike, but I'm getting the hang of it. Good luck!

I am living the lifestyle of the thin person that I am in the process of becoming.


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DANNYB7
Posts: 19
5/13/08 12:31 P

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Hi, Willow -

I just started a few weeks ago, and it is also my goal to do a century by the end of summer. I got a Trek 2.1 . It has taken me a little time to get used to a road bike, but I'm getting the hang of it. Good luck!

I am living the lifestyle of the thin person that I am in the process of becoming.


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REBCCA
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5/13/08 12:25 P

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Welcome Willowemoticon
It sounds like you are doing very well. My situation seems very similar to yours but I got my bike last summer.
There are many more experienced people on this forum who have lots of good advise.
I am in Colorado and would love to share the beautiful trails here but you are there. Hope you find a good bike buddy.

...where attention goes, energy flows...


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**WILLOW**
**WILLOW**'s Photo Posts: 99
5/13/08 12:11 P

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I just got my first bike in 30 years about amonth ago - it is a trek hybrid , woman specific design- more like a road bike than a mountain bike. I wanted the WSD because I am very small - only 4'11" and most of the adult bikes are just way too big for me and was so happy to find one that fit, and feels good to ride. I have been getting my balance back and made a lot of improvement. at this point I am risding about 10 miles twice a week and 20 miles once a week and planning a 30 mile ride at the end of the month , and feel confident. www.bikethedrive.org

hoping to get up to the point of being able to do a century ride by the end of the summer. Does it sound realistic? at this point I average about 10 miles an hour and started using a bike computer and looking at cadence. I read should be averaging 90 on cadence but 60 is my comfort level - don't know if I am doing something wrong - but if I can get to 90 I can only hold there for a few minutes. at 60 I can fairly consistantly hold it for the 20 mile ride, I have been trying to work in intervals going higher for a period then slowing down when I tire too much.

I'd appreciate any advice, and ideas and if there is anyone in my area (chicago NW suburbs) who would like a kinda slow biking partner I am available LOL.




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