Road cycling tips

[Paco Anton]

Hello all.

I have just began doing some bicycling runs in order to get in shape. I am currently 5' 8" and weight some 175 lb, so I need to get rid of 15-20 lb.

I typically run 4-5 times a week and do 6-9 miles each day (I run (NOTE: I meant ride, not run) a 3 mi. loop and do 2-3 loops each time). Each loop takes like 15 minutes. My neigbourhood is not flat at all, so all the runis either uphill or downhill with very little flat sections. This loop is the flattest I have found in the area. I could find a flatter area some 5-10 minutes away by car, but that would mean getting the bike in the car (Audi A5) or buying a bike rack.

This is today's run (3 loops):

Rode 15.31 km on 07/05/13 on 2013-05-07 | cycling Training Log Entry | MapMyRide

My bike cost some $150 six yeas ago at the local Walmart equivalent. I has basic Shimano components. Since the goal is to get in shape and not necessarily run faster I do not know if upgrading the bike is relevant or not since I believe the point is to execise the legs and speed is not important.

I would like to know what tips do you have for me. Is 30-45 min too little time? Should I try to find a flatter loop? How important is to upgrade the bike?

[vash]

i dont find riding flats very good exercise. i search out the flats on my bike commutes where i want to minimize sweating.

do the hills! and get a new bike.

[aigel]

I would do the following:

- Average heart rate min 110. Get a monitor if you don't have one
- Hills are good - will get your overall fitness up better than going constant speed / grade.
- Have at least one long ride a week (1.5hour min) to get your body to learn how to burn fat
- Every run should be more than 30 min.
- Min 1 day of rest a week
- Stay hydrated before, during and after the workout
- Join us on the PPOT fitness and weightloss thread!

G

[recycled sixtie]

You need a mirror to check on cars coming up behind and a bell for pedestrian warning. Just my .05 cents worth to keep u and others safer.....

[aigel]

Oh - on the bike? Keep it. It doesn't make you any thinner to buy a new one. I still ride my 7 year old $400 Trek and enjoy it.

G

[Don Ro]

"I am currently 5' 8" and weight some 175 lb, so I need to get rid of 15-20 lb.
I typically run 4-5 times a week and do 6-9 miles each day (I run a 3 mi. loop and do 2-3 loops each time). Each loop takes like 15 minutes."
____________________________

Holy Cow! That would cause me to drop weight sumpin' fierce. Are you eating the wrong foods?...too much food? I'd be looking at my eating habits.
.
Of course, if you just want to buy a new bike, I can relate.

[MikeSid]

Don, he's bike riding. Use of the word "run" was a little confusing I think.

[Don Ro]

Originally Posted by MikeSid

Don, he's bike riding. Use of the word "run" was a little confusing I think.

Oh.

[aigel]

Originally Posted by MikeSid

Don, he's bike riding. Use of the word "run" was a little confusing I think.

I realized what was going on when I saw that a 3 mile loop took 15 min. Not many people could do 3 loops like that daily.

G

[notmytarga]

Make sure you follow Velominati › The Rules

Refer to cycling as riding, biking, pedaling, stoking, hurling, pulling chain, spinning, rolling etc - not running. Confused me.

[masraum]

I drove in Spain (granted, it was Andalucia, down near Jerez, Cadiz and down to Gibraltar). If the driving near you is anything like it was in Andalucia, you are a brave man.

If you are currently running 6-9 miles a day, and you are running a 3 mile loop in 15 minutes (5 minute miles), then you are in very good shape. Frankly, if you need to lose 15-20 pounds while running that much, then what you need is to eat less, not exercise more.
< edit >
Nevermind, I didn't read carefully enough, so you are riding 6-9 miles doing a 5 minute mile. Whew! Disregard what I said above.

[Paco Anton]

I am sorry about the confusion as I meant ride and not run, but English is not my first language. I will add a note to my original post.

Thanks for all you comments, I will review them tomorrow and will ask some more questions

[afterburn 549]

Build a bike road so you guys dont get run over ? or do 55

[85eurocarrera]

If you're riding mostly road look at some less aggressive tires for better rolling.
Look up how to ride safely with cars..sometimes you have to get out in the lane at intersections and be seen. Hard to get use to but will save getting run over. Keep at it it gets easier each time.

[gtc]

You have a mountain bike, why not ride it off road?
16.03km mountain bike on 24/02/13 in Madrid, Spain | MapMyRide

[look 171]

Originally Posted by masraum

I drove in Spain (granted, it was Andalucia, down near Jerez, Cadiz and down to Gibraltar). If the driving near you is anything like it was in Andalucia, you are a brave man.

If you are currently running 6-9 miles a day, and you are running a 3 mile loop in 15 minutes (5 minute miles), then you are in very good shape. Frankly, if you need to lose 15-20 pounds while running that much, then what you need is to eat less, not exercise more.
< edit >
Nevermind, I didn't read carefully enough, so you are riding 6-9 miles doing a 5 minute mile. Whew! Disregard what I said above.

Spain is bi8ke crazy, so they usually cut cyclist a little slack.

[look 171]

Buying an expensive pair of running shoe isn't going to make you a better runner. Train hard will help you achieve that goal. Hills, flats, depending how hard you want to push yourself, you will hurt no matter what the terrain. Keep the rpm at 80+ for a good workout, if training, then it should be over 100. Oh yeah, you will feel the sweat and the pain.

[Laneco]

If your goal is just to get in shape, and you have your little regular course that you ride, then the best way to get more "work" out of your workout is to add weight or drag.

Get a trailer and tow it behind the bike. The wind creates drag. The faster you pedal, the more drag you create. Add weight to the trailer when you want to make the workout tougher.

Plus, you can run errands with it which is MORE time on the bike. HAVE FUN!

angela

[speedracing944]

I sent you a mapmyride friend request.

I would work up to longer rides. Go for long destination rides. On mapmyride there are training programs you can follow to get yourself in shape. Have a goal for the end of the season and train for it. It also helps to have a riding partner who will push you harder than you would normally push yourself.

Speedy

[jyl]

45 minutes of hard riding, laps on a hilly loop, sounds like a pretty good way to start out! Ride hard - really push yourself.