Thing is, a bike fitter can only go so far. If you get a custom-built frame for you personally, the scrutiny of your body and past injuries becomes more of a concern, which is why, in some circumstances, a person does get a custom-built frame - injuries, that is.

Vash, Tobra gives good advice, and I think that if your injuries are something cycling may work against, you should seek a doctor's advice before continuing.

I've been riding the last two years and my goals are better cardio fitness and weight loss. The weight loss is slow at best. I do lots of hills because where I live I don't have a choice. For weight loss should I start throwing in some interval training, sprinting?

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I started looking up the hill, and I think it helps. I figured it would demoralize me--another 100 yards, oh damn-- but it helps me focus.

steveo, diet and exercise. If you ride regularly, the pounds will be erased. Eat better, and you'll become a machine. You'll get there whether you start at 190 lbs or 290 lbs. The only difference is time.

AFAIK long and relatively slow is best for weight loss

hills are like doing interval training

I'll go back to gearing
my road bike has 12-25 rear & 39/53 front, it's great on the flats but a bear on steep hills

my hybrid has 11-34 rear & 28/38/48 fronts it's not as fast on the flats but hills are a breeze

my mtn. bike has the same gearing as the hybrid but the shorter tires make it an even better climber

i think my bike is a 36/12 set on "granny".

yesterday was better. got to the top with slightly less excitement.

I have bad feet too. I once had a goal of doing the Paris, New York, and Rome marathons (just had a nice ring to it). I got as far as Paris and New York. Like you I tried biking. It didn't like it because the weather here isn't conducive to regular riding and my pace was determined by the terrain, not the needs of my carcass. I ended up trying an elliptical machine that I like very much. I'm back in shape, and didn't overdo it or hurt myself as I was sure I was going to do on the bike. I still bike, but just for recreation. A good elliptical is about $700-$800 new but gently used ones are half that or less.

On that cross you should have lots of gear options. You just have to keep riding and build up them muscles. In the early 90's. Our road bikes had hardly any gear options. I trained with this guy Tony Rominger for a while his spin gear was a 42 X 21! I on the other hand found out a 39 with a 23 on the rear could get me over the climbs.
I tend to ride seated most of the times. Rominger stood almost all the time on the climbs. Looking back I think all we did was climb every mountain.
For your foot they make some very nice custom cycling shoes, but I would use only as a last resort due to cost, but know nothing of of the injury.

If you have Shimano or SRAM, maybe you should try a 12-27 or 12-28. Just check to see if your rear derailleur can support larger gears. If you have Campagnolo, they do have a 12-29 cassette.

My old REI aluminum road bike has a compact double and an 11-28 SRAM cassette. It helped me get up big hills while spinning between 60 - 70 rpm (sometimes even slower) depending on the grade.

I recently bought a built up, all Campy, classic Italian steel bike that has a triple, long cage and 11-34 cassette! It's a heavier bike so I figure I'll need the extra gearing. I bet I can climb the same hills easier.

I've raced for 30 years and ran a bike shop for 7. First, make sure you are fit properly on the bike. The shop where you bought the bike should be able to help at little or no cost. 2nd, buy the right accesories. Helmet, shoes and good shorts. You wouldn't play tennis in hiking boots..you get the idea. 3rd, proper gearing will help. Off road is more resistance than pavement and hills will increase the effort so just like our cars, gear down to the proper gear. You bike shop can set you up with some easier gears that are more appropriate for your needs. Little cost involved. 4th, the more you ride, the easier it gets. Have fun, Mark

Vash won't wear spandex.

"10 pounds of sugar in a five pound sack"

Daaaaamn, Tony Rominger? This is the guy that won Lombardi, Paris Nice, and a whole bunch of big races on the continental calender in the early 90s? Won GC in the Vuelta, Giro in 95, and 2nd in the Tour, Rominger? You are my Hero. i ride a 42 x 21 also. when I was racing. Now, I need a 21 x 42 is more like it.

That I can relate to.. but nice padded undershorts amke a huge difference... and worn under normal shorts don't amke a statement...

Getting te bike 'fitted' correctly is a key as is gearing ( a 42-21 is fine.. honest there are no climbs that cannot be done with that.. honest I have done VentouX, Huez, Madone, Stelvio, Galibier etc.. with that gearing and lived.. Ok I was lighter anf itter than now!)...

Seriously tho' to climb well is a technique that needs to to worked on... some people do find it easier to sit and spin .. hands on the tops... high cadence etc and it works for them.. others are able to 'dance' all the way up...and turn a higher gear.

From what you have said I would think spinnig is the more advantageous option as it places less stress on the joints (albeit more of them) and allows 'rest' between each effort which keeps muscles, tendons and joints generally happier.

A compact gear train makes sens and play with the rear cassette until you have a set that allows you to spin easily on the penultimate gear.. so one more in reserve for unexpected changes in slope or when you are tired...

And it has to be enjoyable....

Hi Vash,

Four things to consider:

1 - Incorporate/find time to also get in a pool and swim laps. This will help you all around. Swimming burns lots of calories so you will lose weight. It also helps you tremendously with lung, heart, and leg muscles all of which are used in biking. Cross-training does wonders.

2 - Incorporate/find time to either go to a spin class, or get one of those spin trainers which attach to your bicycle. The nice thing about spinning is that you can push yourself upto and beyond limit and not have to worry about leaving something to get you back where you started. Additionally there are three general training proflies speed, strength, or cardio so you can mix/match according to your needs.

3 - I didn't notice, but does your bicycle have the clip type pedals? These are a must for hills as the upstroke is as important as the downstroke. You can't get any upstroke for a hill with regular pedals or pedal with those cages on them.

4 - Don't overtrain!!! I (nor anyone else) can tell you where is the point of overtraining for yourself, only you can. However read up on it and you will begin to identify what that point is for yourself.

Best wishes!!!

Vash, Its like running. You need base miles. When you get in those miles, youwill find climbing hills easy. Very easy. Just go our and try and ride and use to the bike. I always suggest riding 2-3 times a week just get your a$$ use to the saddle and your legs use to riding. then start spinning an easy gear. No need to get into intervals and strength at this point. Spin the pedals at 70 rpm. Once you get use to spinning, then get it up to 90-110rpm. that's the ideal RPM. You have to stick to spinning. Believe me, your speed and power will come with huge improvement by just spinning. do that for 2-3 months. then start banging on the slightly bigger gears. When I was racing, I spun through winter usually putting in 60-70 miles a day. By spring with a little power and climbing work, I was flying.

I don't know crap about most things, but road bike racing, I know pretty well. Been doing it for a long time.

A wise racer once said, "Don't upgrade, ride up grades." His name was Eddy Merckx. SmileWavy

it is getting easier!! thx!