Fitness

Welcome to all who have an interest in anything cycling of any kind.( road, mountain, commuting, stationary, whatever).

This is the place to come to ask that question you have been wanting to ask,

or tell that story about your latest adventure riding your bike,

find out how to use cycling to get in better shape, or anything else you can think of.

So, to start, tell us, what you ride, where you ride and what type of riding you enjoy.

Come back often too check out what's going on and see what's on everyones mind or add your knowledge to the group. 

 

I did the Big Pumpkin Ride with Sandy yesterday.  In many ways it was dejavu all over again.  I finished packing the car for the ride out to Warrenton in a downpour but the rain had stopped by the time I got to Warrenton.  It was more overcast this year but not as windy. My time for the ride was almost exactly the same as last year's time.  This year we started early and passed the first 2 rest stops before they were set up.  The course wasn't well marked this year.  I had to use my GPS to find unmarked streets a couple of times.  But all in all it was a pretty good ride through the Appalachain foothills of rural Virginia.  And I got another T-shirt.

Now that fall weather is in full swing (and with the time change it will be getting dark SOOOO early) I'm seriously thinking of my winter routine.  I intend to do endurance workouts (from the book, Fitness Cycling) 5 days a week.  I've also signed up for the Fitness Center at work, where I will be doing strength training 3 days a week.  My question - what do you guys (and gals) think about my using the rowing machine at the fitness center as an additional cardio activity?  I like the fact that it uses both arms and legs, and I can see myself sticking with it because it reminds me of rowing on the lake when I was a kid (just like riding my bike reminds me of the freedom my bicycle meant to me when I was young).  I'd appreciate any thoughts, pro or con.

I know my cycling freinds and I are lamenting the end of daylight savings time.  We struggle with what to do in the off-season.  I will continue to get out on the weekends when I can but during the week I will need to use the trainer or find some other activity.  It's been a while since I used a rowing machine but I think they are a good way to work the entire body. 

I guess I'm stuck with my trainer since I don't have access to a gym.  The trainer and I are not the best of friends but I think we can make peace at least for a few months

Everything helps -- so why not a rowing machine?  Although I am sure that competitive rowing is quite aerobic, I think of a rowing machine more in terms of strength building, core, etc.  I like the Nordic type elliptical walker but I am not sure what it does for me.  I have finally weaned myself off of the gym.  I will not be renewing my membership this year.  My plan right now is to commute two or three days a week and get in at least one endurance ride on the weekends.  I plan to put in one session per week on the trainer -- high intensity intervals -- and workout with the weights that I have at home.

By the way, Chris Carmichael's article in the current Bicycling Magazine recommends a program of 4 rides per week -- two 1 hour sessions of high intensity intervals on the trainer and two endurance rides on the weekend.

My employer provides the Fitness Center to us for free, so it would be a shame if I didn't use it!

As to the choice of cycling workouts, I am still a true beginner - it has been more than 10 years since I rode a bike, and more than 20 since I rode one with any regularity. Right now my goals are to get used to my new bike, break it in, and work my way up to being able to spend an hour or more on the bike without feeling like I'm going to die. If I can get that done by springtime, I'll be happy!

That's where I was a couple of years ago before I became addicted.

I wasn't trying to suggest that you shouldn't take advantage of the gym.  The one I used for several years was convenient to my work location.  Then I changed work locations and getting to the gym became rather inconvenient.  Hence my desire to wean myself off of the gym.  Besides, I like riding my bike so the gym became a fifth wheel in my life.

ouch.  And a question.

 Drove 50 mi to another trail and glad I knew to ask someone in the parking lot for any hint about the trail.  The map seemed vague and did say it went thru residential areas.  I grew up in the area and knew there were highways to cross.

Besides the online maps, some trails have a written description, with more verbal details of what to expect and this trail didn't.  I did call city hall for details, but they didn't get back to me in time.

The nicest man rode 5 miles with me and showed me these inconspicious arrows on the ground, which I wouldn't have seen or known what they were otherwise.  It was fun to ride with someone for the first time.  He was talking about having someone to ride with, but had a wife, so I didn't say anything.

Total ride was 23 miles.  When I was running, I avoided being near highways as it made me feel compelled to go faster, to look better, (to strangers in cars) and I didn't enjoy that.

Same thing yesterday.  The trail went along an interstate.  I didn't enjoy the noise of traffic and prefer the solitude and beauty of nature.  There were also some very steep hills and I couldn't bring myself to get off my bike and walk up the hill.  My thighs started killing me, but I was slowly making progress, so continued.  It felt like knives going into my thighs.  Made it to the top and didn't have another hill for awhile, then, same thing at that one.  I knew I'd be sore today.  At least it proves I got a workout.

There was only a short distance where I could enjoy the fall leaves.  The residential area, is an old affluent neighborhood that was enjoyable and I really like trying new trails.  There were no benches to sit on like some trails.  I like to stop and have my snack on a bench.  Hope to enjoy every day of this nice weather.

Question:  when I was shifting and I was leaving my left gear in #2, and my right I downshifted to #1 on the hills.  But my gears are noisy and what is with this:  when I downshifted on right from a #4 or #3 down to #1 there was no traction on my pedals,(it was like they were spinning in midair),  then after about 15 seconds they "caught"  and I could pedal.    is that normal?

thanks

Somtimes when you down shift you are going faster than the gear ratio. As you slow down it catches up

as a collegiate rower and biker, i can attest that rowing will do wonders for keeping you in shape. it's obviously not going to target the exact same muscles, but quads/glutes/hams and your core (abs/lower back) are the main part of the exercise. please, as a i work at a gym and watch people attempt to use an erg (ergometer=rowing machine) and they do it wrong so often. watch videos on you tube to get a sense of what you need to do.

may go on another bike ride today.  Since I hate (having problems) airing my tires, wonder if the air that was put in a week ago last Friday (before 23 mile ride) is still good?

Thanks for the tip, slampe.  I will check those videos out!

aired the tires, no problem (practice does make perfect).  Drove to a trail and rode 25 miles.  Beautiful ride, the trees look like gold, but got lost and was annoyed at the lack of signs.  Trail crossed many roads and sometimes didn't pick up directly across the street, but down the road and no direction sign.  Called a friend and her sister who lives nearby came to show me how to pick it back up.  The worse part, the trail simply ended at a road NO sign whatsoever on what to do and no one around to ask and it was approaching dusk and I didn't want to be on highway or finish through the woods at dark.  it was in the country so no business around to ask either.  I'm finding even if ppl live around a trail, if they don't ride they don't know anything about it.  Even the walkers I talked to didn't know as they were going short distances.

It was 52 and felt perfect.  Everyone I passed was so bundled up.  I wore shorts and jacket.  With body heat I know I will enjoy riding at lower temps.  Snow is predicted this week, so that should be pretty to ride in.

I did much better with gears on hills.  And, I even got off and walked on two steep ones and thought who cares if I look like a quiter!!!

When I use my back brakes they make a horrible screeching noise.  Would anyone have any idea why?  They seem to work fine, but I cringe when I first apply them and that hear that sound.

when car brakes screech that's bad and means they are going out.  Can you call your local bike shop?

The brakes are probably screeching because the are not properly positioned or your rims need to be cleaned.  Car brakes screech because the friction surface has worn away resulting in metal-to-metal contact, which will destroy your brakes.

So how is everyone doing?

Here's what I am wrestling with.  I am pretty well recovered from the back problems that started last Spring and the Civil War Century, which left me wasted for at least a month.  I am ready to get back to business.  I have been playing with a sampler from Carmichael Training Systems that came with Blackburn Ultra trainer.  The DVD contains fragments from 3 workouts ($29.99 each, if you buy the workout DVD).  It turns out you can get a pretty good 60 minute workout by going through all 3 workout fragments.  I tried it Saturday morning and I was really energized all day.  So I want more.

I put together a workout plan that includes 2 commutes and a club ride with 2 days on the trainers and 2 days of weightlifting (okay, "resistance" training).  That's pretty ambitious.

So my second thought was to cut back to commuting and a weekly club ride for the rest of the year.  Then start serious conditioning in January.

Any thoughts????

I've read it's good to switch activities every so often to avoid bordeom. 

you plan sounds like a good variety to me.

Hi, all,

Thought I'd post my goal for some motivation.

I moved to the Bay Area about 18 months ago (living in Menlo Park) and would love to make the climb to Skyline. Why? The view and the challenge. Also, being able to get to the top of the big hill will broaden the range of places that I can explore by bike.  

When I started, 10 slightly hilly miles around Stanford was a challenge. Now, I can do the Alpine / Portola loop pretty happily and have been cycling 20-30 miles on the weekends. Longest ride so far has been to Sunol and back -- 55 miles, which is the longest I've ridden ever.

I'm about 30 lbs above ideal weight right now (175), and I'm riding a mid-90s diamondback road bike. I've been thinking about getting a lighter bike as a reward for hitting 165.

One of these weekends I'll try 84 to skyline, which looks likes the least steep route, and will see how it goes.

Alevin:  I have two suggestions.  Get yourself a good fluid trainer or something similar.  Put in one or two hours a week doing high intensity workouts on the trainer.  You can get some DVDs to help with the workout routines either from Carmichael Training Systems (CTS) or Spinervals and you can find these DVDs as well as the trainer on Nashbar.com.  You should also look at including strength and conditioning (core conditioning) workouts -- weights, bands, etc.

I don't think the bike is a killer issue.  But you should reward yourself and besides you'll love the new bike even if it doesn't actually ride better.

Good luck.

I ran across these tidbits in a cycling newsletter and thought I would share:

When you think about it, cycling is full of paradoxes like these. Consider:

• The harder you thrash the pedals, the slower you go.
   
  
  
• The more you pay for a piece of cycling gear, the shorter its lifespan.
   
  
  
• The cleaner your bike, the less likely you are to ride it.
   
  
  
• The more you say you haven't been riding, the more you've been riding.
   
  
  
• The more cycling stuff you buy, the more cycling stuff you need.
   
  
  
• A cushy saddle hurts way more than a hard one.
   
  
  
• The more you learn about training, the more confused you are about training.
   
  
  
• The harder you try to avoid crashing, the more likely you are to crash.
   
  
  
• The more tired you get on a ride, the happier you feel.
   
  
  
• The more you deny using performance-enhancing drugs, the more likely it is that you're using performance-enhancing drugs.
   
  
  
• And the more you ride, the more you want to ride.
  
  

Here is the newsletter link if you are interested in reading more:

http://www.roadbikerider.com/currentissue.htm

Thanks, Tom.  Interesting things to consider.  I have come across another one.  Sometimes, taking a rest is better than pushing through anothe workout.  Biking should be fun -- unless you are a highly paid profesisonal, who has to win at all costs.  In that spirit the January edition of Bicycling Magazine has a hodge podge of 100 suggestions.  I think that my plan is to put my platform peddles back on my Aurora and, perhaps, the 32c tires so it give me a completely different ride experience from my Quest.  I am also considering adding a mountain bike to my collection.  I thought about a single speed -- or maybe a single speed, hard tail mountain bike that I could use as a commuter bike -- of course, my Aurora almost fits that description.  Besides, I really want to get a tandem so I can do rides with my wife.  Where is that damn transformer bike when you really need it?