Join in the fun; The Calorie-Count Cycling Club...

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. 

 

Thanks, jc343.  I have a small house -- not sure where the fluid trainer would go!

During the week, I've been going to the gym, jogging on the treadmill and using weight machines.  The workout is 60-75 minutes, which fits into a workday better than 2-3 hours on a bike.  One of these days I'll get a session with a trainer to learn how to do more interesting strength training than the set of machines.

 

There's a spin class outfit around the block from where I work.  Would that be useful training for road cycling?

Alevin: Sounds like a good plan.  I will note for the record that a fluid trainer is ideal for a small house.  It can be folded into a small, flat space when not in use.  In use, it adds a little length to your bike.

Depending on what you want to do, road cycling takes little more than going out and doing it.  There are events like centuries and even metric centuries which can be pretty demanding.  But for exercise and enjoyment, you can pick your poison.  The further you go, the harder you have to work and the more exercise/benefit you get.  Beyond that, anything you do to build strength and endurance will benefit both your life and your cycling.

Yay! Yesterday I got to the 84/Skyline intersection :-) For non-Bay Area folk, Skyline is the road at the ridge of the coast range. Ever since I moved here over 18 months ago, I would look up at the hills and want to get to the top. Being able to do this ride opens up a lot of amazing routes. So this goal is an acheivement, and also a beginning.

When I got to the top it was clear where all of the cars coming down the hill with xmas trees on the roof were coming from, a big xmas tree sale. A tiny bit disappointed that there wasn't a view at the intersection, but that's a simple matter of more cycling. There are some beautiful views of the hills and bay on the way up.

Last week I got within .3 miles but turned around because my map didn't show the cross street detail and I didn't realize it was so close. Last week, after the descent, I was pretty beat. I went home the downhill way. This week I had plenty of energy. I did the return on a route that had a couple of hills, got to the turnoff for home and still had some energy, so I added another 4 miles. After the skyline climb, the Sand Hill road hill to 280 seemed small, and I was able to go hard up the hill.

I was better prepared clothing-wise for the 50s temperatures. I wore fleece on top of a north face longsleeve layer, which was comfy for everything but the descent. I wore smartwool socks instead of cotton. Last week, my toes got numb partway up. This time my toes didn't get numb until the descent.

So, o experienced riders, do I need to get shoe covers/booties? Or different shoes? I have Shimano cycling shoes that have a stiff sole but you can still walk on. I find that on long rides my toes tend to get numb. It's worse on this ride, with a 3-4 mile climb and descent. I also noticed that the shoes are a bit narrow at the ball / base of the toes. It's not narrow enough to squish the toes -- but maybe they are cutting off circulation?

 

Clothing is going to have to be a personal choice. I ride in 30 deg temps with nothing more than my bib shorts a base layer shirt and long sleeve jersey with gloves and a light beanie that fits under my helmet. I guess you can say I can take the cold. The shoe booties work well keeping the wind and water out and that will help keep your feet warm.

Yesterday, I was out exploring Greenbelt Park for the first time in about 30 years.  It has changed for the better.  I will be working it into my workouts.

The relevant point is that the predicted temps were 35 actual and 25 with the wind chill factor.  That's enough to call off the ride.  But if you let stuff like that bother you, you'll spend the next 6 months locked in the basement.  I wore a cold weather jersy with a parka and a Gortex windstopper jacket up top.  Jeans over my regular riding pants.  I used liners underneath my winter gloves and socks.  I have never used booties and I don't plan to.

I used to run in Boston when it was really cold  (10-15, for example).  I'd wear panty hose under running tights for two layers, and a turtleneck and wool sweater iirc, maybe a shell. Socks and sock liners. Gloves and glove liners. Running is easier because you warm up a lot -- I ran in the 20s with two layers. I'm still trying to get the hang of matching cycling clothes to chilly weather; the challenge with cycling is wind (natural, and descent).

I'll be in Seattle between xmas and new years and would love to ride when/if it's ever not raining.  Typically 40s, which is 10 degrees colder than in California. I think I'll be ok with whatever works here plus a shell. 

I need to do something about the numb feet -- after the last couple of rides I needed to take a bath and wait a while before I could feel the toes again.   There's no way that can be healthy! I guess I'll try booties and if they don't work I'll know it's the shoes!

 

Eh, I'm lucky I have a mountain bike and I can ride in my Ugg boots. I tuck in my jeans or sweat pants and probably look like a total dork but it keeps me warm. I don't like riding in the wind! And I don't like going out when it's too cold (in the 60s or below) but I'm making myself because like Joe says, if I let the weather stop me, I'll have to give up riding until it warms up again.

alevin:  It's not uncommon for the feet to swell and cut off the circulation to the toes even in warm weather.  You might try starting out with the shoes looser at the balls to give your feet some room to expand.  As far as warmth, I've been using toe covers, not booties, and they keep my feet comfy down to the low 30s.

Also I'm not as resistant to the cold as Gmule,  It's been right at 40 here lately and I've been wearing bib shorts with knee warmers under long bibs, smart wool socks, toe covers, micro fleece under shirt, compression style mock tee, long sleeve light jersey, wind vest, knit cap under my helmet, and knit full finger gloves over my normal gloves.  I'm warm enough but not sweaty and hot underneath.

Thanks for the clothing tips. I'll go shopping for some shoes that are wider at the ball of the feet. A wind vest sounds like a good idea for chilly descents. And my guess is that I'll need the full-fingered gloves for Seattle.

I've found that for tops, North Face outdoor clothing works better for me than the specialized cycling clothes. I'm about 30 lbs above my ideal weight and the skin-tight stuff looks just horrid and doesn't feel great. I can't possibly be the biggest-busted woman on a bicycle, or the only one with hips, but it feels like it when I shop at the cycling store. The North Face gear is comfortable and makes me look proportional and fit.

Alevin do you ride clipless? if so try moving your cleat to the rear towards your heel. I know that if my cleat is to far forward I have numb toes even when it is warm out.

I currently use toeclips.  I'm pretty rigorous about not getting specialized gear unless and until I need to, to avoid being a poseur whose gear outshines their level of fitness.

What would be a good indicator that I need to get cleats? Is "feet go numb after long rides and toes take 20 minutes in warm water to turn from white to pink" the right indicator? Or is there something else I should try first?

I don't actually know exactly how long it takes to defrost because I've fallen asleep in the bathtub every time and when I wake up I can feel my toes again. 

  

Some will argue that riding clipless will help you devolp and maintain a more efficent pedal stroke.

I do find that it is easier to spin faster while clipped in. As far as if you need clipless or not is another personal choice. Use what works best for you.

This is completely unrelated to the post but I figured I would add some stats for my riding this year.

There are 260 days a year that I have to go to work. So far this year I have ridden 159 of those days. My commute is 30 miles a day round trip and my mileage so far this year is 4785.That leaves 101 days that I can drive my car. This means that I have rode my bike to work more than I have driven my car.

That is some impressive commuting! I've just got a 2 mile commute :-)  It adds a nice little bit of relaxation to the day.

So, an update on the gear issues, and some hill questions.

I went to a couple of bike shops and discussed the toe numbness problem. 

* At my favorite shop the owner and his assistant are the staff.  They do lots of simple repairs for free so I try and go there first where there's a chance of spending money. The owner said the problem was probably shoe design, and suggested that I try some Specialized insoles, and if they don't work, replace the shoes.  When I took them home and cut them to size, the arch was in a location that gives me blisters and pain in running shoes. I wasn't brave enough to ride in them.

* At my un-favorite shop where the staff are helpful but snooty, the staff person explained that the Shimano shoes I have are mountain bike shoes (with a tone expressing surprise that one might ride a roadbike in mountain shoes).  He said that road shoes are better for longer rides, and booties don't fit over mountain bike shoes, which are larger than road shoes. 

* At REI, I bought a pair of SmartWool cycling socks, thinner and with padding designed for cycling, and a Marmot vest.

The only differences in today's ride were the socks and vest. My toes were almost 100% fine, and the vest prevented chill.

But the ride was relatively short, with short hills. I'll try the socks on a longer ride with longer hills and see how that goes.  If it's still a problem, will go for the new shoes.

Will ask the hill question in a separate post. 

 

So, here are the hill questions.

I'm pretty comfortable on 4-6% grade, but have trouble with 7-8% +.

Here's what I'm doing, please let me know if there's a better way.

There's a variant of a favorite route with a .8 mile steep stretch (at least 9%). Today was the first time I made it all the way up without walking. But not without stopping. After a certain point, I stopped to catch my breath. Then resumed for 40-50 pedal cyles (one cycle = both feet). Then stopped for breath. And so on to the top of the hill. Then regular riding for the rest of the ride.

So, does this count as good interval/strength training? Or just pain avoidance? If I do this on a periodic basis, will this build the strength to climb the hill without stopping? Is there something else I should be doing to improve hill climbing?

Thanks in advance, o cycling mentors.

p.s. do you burn the more calories on a hilly route as a flat route, or is it the same (do the slower harder uphill and faster easier downhill counteract each other)

 

I burn more on the hills becasue I can get my heart rate up and keep it up. On flat ground my heart rate levels off and drops considerably at stop lights and such.

I think you just need to spend more time on the hills. You will get better at climbing it just takes time.

When I climb I shift down as my speed drops. I aim to keep my cadence at 85rpm the entire distance up the hill. 85 rpm seems to my best operating speed yours may be faster or slower depending on your body. When I do intervalls I go a full minute all out which puts me at 100 rpm. Then I slow down to my 85 rpm cadence for a minute and then I go all out for another minute. I keep this up until I am exuasted or puke. I don't recomend puking it makes a mess. Then I ride the rest of the ride at my normal cadence.  

Just joining the club:

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

i ride raleigh. 2000 r600 on the road. id love to trade up but that full 105 group just won't wear out. i love long country road rides with the local club or on my own. 2005 m80 for mtb. slow and deliberate is my speed on moderately technical single track but i prefer old forest dirt roads. cincinnati is full of hills and technical single track so the less i weigh and the better shape i'm in the more i enjoy riding.

alevin,

i live at the highest point in cincinnati and after about 4 miles or less in any one direction i'm going down hill and if i go down i must come back up. so unless i want to ride in a big circle all year at the top of my hill i dare not avoid hills. the grades vary between all you mentioned but for longer distants of 2 to 4 miles with breaks in the grade.  so, i can honestly say that the end of the summer is much different than the beginning. at the begining of the summer i have to stop on the breaks in the grade. at the end of the summer i plow through the same hills faster with less effort. so yes it counts. that is if my experience is not out of the ordinary.

the reason is that the time you spend at or near your max heart rate increases your bodies efficiency at using oxygen. that being said it is important to not stop unless your body says too because the rate of increase in efficiency is progressive and you should notice yourself stopping less.

also, i have no idea about the calories burned on hilly versus flat. i think it depends on many other factors like speed, wind resistance, weight, etc... 

 

 

Hi, everbody!  How has your year gone??

With a week to go in 2007, I am at just about the same weight as I was last December.  I just checked my mileage.  I have put in 4,111.5 miles.  Pretty good bet that I will get another 90 miles over the next week.  That's a pretty good improvement over the 3000 miles I posted in 2006.

I am set up to work out with DVDs in my basement.  I have couple of the Spinnervals DVDs and they seem to be working out well.  But I have also been using my MP3 player.  An hour of intervals and pyramids with "Hits of the 50's and 60's" keeping me company works pretty well.  I think I have enough "Hits" to go 90 minutes but I am not quite ready to go that far.

I am in the process of reconfiguring the Aurora.  I switched back to platform pedals.  I plan to put the 32c tires back on but that may not last.  I really like the 25c tires.  I want something softer.  I may settle for 28c tires -- partly because the fenders that I bought aren't supposed to fit anything bigger than 28c.  I plan to install aerobars and the front tire rack.  If nothing else, I will have to work harder on my commute to work.  But I may actually do some touring in 2008.

It would be interesting to hear other people's plans for 2008.

Count me in!  I just picked up a Trek WSD 1.2 Road Bike because I keep rolling my ankle running and I have heard that biking is a good alternative to running as well.  Does anyone know the best speed to ride for cardio on a road bike?  I am riding about 10 miles 5-6 days a week and average 14MPH.  Is this an ok pace?

Zandy: Welcome to the club!  That sounds pretty good but it really depends on your individual body mechanics.  You have an aerobic zone that is between normal light activity and heavy duty exertion (e.g. serious weight lifting or trying to keep up with Lance Armstong wannabes).  This is generally considered to be between something like 60% to 80% of your (mythical) maximum hear rate.  I believe that the standard calculation for maximum heart rate is 220 - minus your age.  At any rate, a 45 minute workout is good and 14 mph is a pretty good pace.  So you should be doing fine.