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post #11 of 23 (permalink) Old 07-11-2007, 10:07 PM
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I love my bike, just got done an hour ago. It works those upper legs like crazy. Also its so easy to go and go and not feel the burn until you actually get off the bike.
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post #12 of 23 (permalink) Old 07-12-2007, 01:51 PM Thread Starter
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haha yeah i love it to my first day i got off my bike almost fell over
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post #13 of 23 (permalink) Old 07-12-2007, 02:47 PM
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Now that you've gotten used to your bike, it is all about cadence and pedal stroke. You want to shoot for 75 Ė 100 RPMs on the pedal stroke to maximize your workout ability on a bicycle. Donít exceed 100 though, the effects from some reason dwindle over 100.

You also want to learn how to pedal through the pedal cycle, not just push down with one leg then the other. This takes a lot of practice, and thought when you are doing it in the beginning, so I would recommend practicing this on a stationary bike at the gym. Once you get this down along with a good cadence, you can really get a killer workout ok the bike.

If you really want to get into it, you move on to including Lactic Threshold training and Max Vo2 trailing.
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post #14 of 23 (permalink) Old 07-12-2007, 03:08 PM Thread Starter
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I just went on another run when yyou posted that i was out on the bike and yeah that pedal cycle i think i know what you mean..i always try to like push outwards with both feet while sitting down... i do all my biking sitting down except for extreme hills i stand up and power through them i did about 5.5 miles in 45 minutes today...

Yesterday i did 4.5 in 30 minutes the day before i did the same ride 4.5 in 45 minutes so would you say thats a good start?

tomorrow i think ill do an offday then ill do the same 5.5 the following day...or maybe ill do it tomorrow..anyhow ill fill you in on all my rides.

thanks for the information
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post #15 of 23 (permalink) Old 07-12-2007, 04:24 PM
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Quote:
Originally Posted by Tagheur
So i fixed my bike and getting used to the difference...yesterday i went 5-6 miles in 40 minutes through the city hills and slopes its cool and today i did the same path in 30 minutes its a good workout tomorrow i may take an offday or ima go out and go a little farther and match it the next day..im just trying to pace myself so far till i get in better shape.
Yea dont over train. I over trained once and it wasnt good, i was fatigued and very very irritable. Running like 3 miles got me tired because i would never take a break. I take a day off every week now.
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post #16 of 23 (permalink) Old 07-12-2007, 05:24 PM
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tomorrow i think ill do an offday then ill do the same 5.5 the following day...or maybe ill do it tomorrow..anyhow ill fill you in on all my rides.

thanks for the information[/QUOTE]

Time and Distance doesn't actually tell me much about your riding ability. Because so many factors play into your over all preformance on a bike. Things like Geography, Road conditions, weather and altitude can drastically change your speed, time and distance. Hence why cyclist do their preformance measurements in watts(power). This is a measure of how hard you are pushing and your RPMs.

On the pedel stroke. Pedal through the stroke, you can't lift up on the ped, but you can lighten the pedal so it is easier for your other leg, Keep your knees in too.
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post #17 of 23 (permalink) Old 07-13-2007, 12:15 AM
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Yea when on the bike i like to keep it right around 95 RPM for a good work out.
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post #18 of 23 (permalink) Old 07-26-2007, 01:02 AM Thread Starter
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This morning i thought id step it up a bit and i went for a 17 mile ride through the country side...i didnt even mind it it is real beautiful some hills up and down and the ride back is by the water so its great...


Im thinking about doing one tomorrow but it all depends how i feel...


I ate alot of pasta before i went and i never felt as if i couldnt go on anymore...im seeing loss in fat on my chest and hips so its good..and my legs are much stronger.

All in all cycling is definitly great for conditioning but i find for some reason it isnt that good for intense cardio ill try running for extra cardio soon.
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post #19 of 23 (permalink) Old 07-26-2007, 02:46 PM
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When you want to increase the range of the workout thats when you start messing with your RPMs, and gears and what not. This is where it's no longer just normal exercise and cycling training.

For a good cardio, this is where you are going to work in some sprinting. You are going to have to learn how to work your gears on this cause I can run through three gears on a sprint. This is one of the points where you are going to be exceeding 100RPMs; youíll probably hit around 120.

You can also try climbing hills without downshifting. You want to get to the point where you are obviously expending way more energy trying to cycle up a hill then you would if you were walking.

Other things you can consider doing is Max V02 training and LT training.

I have gotten better results with eating fruit for long rides.

I remember after my first week of cycling I lost a healthy three pounds.
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post #20 of 23 (permalink) Old 07-26-2007, 08:59 PM Thread Starter
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What kind of tool do i need to find out my rpm's?


And do you have road bike with like really skinny tires or a mountain bike?


I have a mountain bike though i really want to get a road bike or w.e skinny tire one there much faster with less grip.


I went on another 17mile cycle this morning ill probably do another tomorrow.
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