Help me make the most of my cycle!

Glowing

Hi all, I hope someone here can offer some advise ...

I'm currently cycling to work. It's only about 3 miles, but is sufficiently hilly to ensure I arrive at work hot and sweaty. How should I adjust my gears to make the most of this situation? The route starts off with a steep hill, takes about 2.5 to 3 mins to get to the top, then it flattens out and hits another hill towards the end. Should I be sprinting it, or going on a high gear with many revolutions? Whats the difference?

I'm female, and am combining this cycle every day with 2 bodysculpt/pilates classes every week. Also intend on adding a swimming session too. I'm not overweight but want to get fitter .... will be doing the Inca Trail towards the end of the year ....

I don't have breakfast before I cycle if that makes any difference!
Thanks for your help ....

Edit: No tuna smoothies please

joker77

First off - are you cycling every day? If so then fair play - a 3 mile cycle is sufficient to get the blood going first thing in the morning!

Don't worry too much about the gears - but I wouldn't be trying to tackle a steep hill that takes 2-3 minutes to climb first thing in the morning without any breakfast! That's definitely the first thing - you say you are trying to get fitter - well eating a good breakfast will definitely help you out a lot there.

I cycle most mornings, and before I get on the bike I have a shake consisting of: 1 cup porridge oats, 1 scoop whey, half a banana, maybe a spoon of linseeds/wheatgerm and sometimes a spoon of honey, with some water. I'm well aware it's not for everyone, if you're not into that then maybe some scrambled eggs + toast, or some porridge with banana + honey?

Glowing

Hi there,

Yeah I do cycle every day, well maybe 9 out of 10 mornings, less if it rains I really have issues with eating too early in the morning - I find my system needs to wake up a bit before I have breakfast so I look forward to that at my desk after my cycle/shower. I don't think I'd fancy cycling straight after eating either .....
Would that make a huge difference - is it bad to excercise on an empty stomach?

rubadub

I have recently started cycling on an empty stomach, and find it fine. I am now taking longer routes so it takes about 40mins instead of 20mins. I was reading the book "burn the fat, feed the muscle" which lists many reasons/benefits to doing cardio on an empty stomach in the morning.

If you cycle in low gears your legs are moving a lot faster so you get a good cardio workout, it is also very low impact. Many long distance cyclists will advise low gears since higher ones can stress the knees, but they are going vast distances.

If going up hills you can change to high gears and it is sort of equivalent to working out with weights. If you are going to really high gears you would want to do it only every other day, or have to day breaks to allow the muscle to recover.

When going up the hill you can get out of the saddle and use your arms to pull on the handlebars and make the downstroke of the leg easier, this works your upper body well. Most people will think cycling only works the legs, but I can come home with my upper body aching if I try to work it well.

There was a thread in the cycling forum about hills a month or so ago. The problem with cycling tips is that many focus on long distance cycling, and how to be the most efficient you can be. But many people cycle for exercise and therefore are trying to be INefficient, i.e. burn the most calories they can in a session, and do it safely. Go to the cycling forum and ask what bike you should get and they will say hybrids or road bikes, they will say avoid mountain bikes for commuting. This is because the thicker knobbly tyres cause more friction on the road so you use more energy to go the same distance. Also a mountain bike is heavier so again takes more energy to go a certain distance. Suspension systems also suck energy away.

BUT for exercise I would recommend a mountain bike above a hybrid or road bike. It has many advantages.

Stronger- in the same price range a mountain bike is nearly always going to be stronger, so last longer.
Comfortable- thick tyres and suspension systems make the ride far more comfortable so you will be more likely to go out and exercise. Road bikes are quite uncomfortable.
Slower- for the same energy usage you are going slower, so it is inherently safer to travel at slower speeds.
Crap roads- the roads are appalling in Ireland, cycletracks even worse. A road bike will not last pissing time on cycletracks, thats why people do not use them. The gardai are issued mountain bikes, and indirect admission of the unsuitablilty of the roads by the government.
Enjoyable- you can take in scenery since you do not have to keep an eye out for all the potholes, glass, kerbs etc.
Versatile- you can obviously go off road or on bumpy trails on a mountain bike.

I have a hybrid and mountain bike. For the same 30min route on the hybrid it will take 35mins on a mountain bike. Adavantages of the hybrid is speed to get to the destination and exhilaration from the extra speed.

joker77

rubadub wrote:

I have recently started cycling on an empty stomach, and find it fine. I am now taking longer routes so it takes about 40mins instead of 20mins. I was reading the book "burn the fat, feed the muscle" which lists many reasons/benefits to doing cardio on an empty stomach in the morning.

Really? I'm intrigued by this - all the other information I've gotten is to eat breakfast before exercising first thing in the morning!

Personally I think I'd need the fuel...

joker77

rubadub wrote:

BUT for exercise I would recommend a mountain bike above a hybrid or road bike.

Sorry rubadub - but I'd have to disagree there! I used to use a mountain bike for my 6 mile commute to work, and hated it. It took so much effort to get in and out of work it was just not pleasurable, so I was less likely to go out cycling than more likely.
I invested in a half-decent hybrid - around 500 Euro's worth - nearly 2 years ago - and I still love it. It's got skinny tyres, which yea means more punctures, but this bike is made for roads, and I don't accept the argument of it not lasting as long - the previous 2 mountain bikes I had crapped out after a year or so each because of the abuse they were taking. Ok they were only about 150 Euro each, but you get what you pay for - a decent hybrid in my opinion is the way to go for city cycling.
Just watch out for those Luas tracks!

rubadub

joker77 wrote:

Sorry rubadub - but I'd have to disagree there! I used to use a mountain bike for my 6 mile commute to work, and hated it. It took so much effort to get in and out of work it was just not pleasurable,

Took too much effort- means you were burning lots of calories! I still commute on my hybrid but and thinking of switching to the MTB. I am at a stage where I am pretty quick, maybe too quick for my own safety.

Most people commuting are like a pro cyclist, looking for the most efficient way, I was recommending them more for exercise. A daily commute has the same scenery, same potholes, so you know where they are. In that case a hybrid is best, but for lesiure cycling, on unknown routes a MTB is more pleasureable and safer, unless you are a total adrenalin junkie and demand the speed. But even then I find I cannot go at full speed on unknown roads, since I fear there will be a obstacle around the next corner, and so find my self slowing down for safety.

joker77 wrote:

the previous 2 mountain bikes I had crapped out after a year or so each because of the abuse they were taking. Ok they were only about 150 Euro each,

a 150 mountain bike wont last pissing time on an Irish road, and is totally unsuitable for "mountains"!
That is why I made the point.

in the same price range a mountain bike is nearly always going to be stronger

Also I have put slick tyres on my mountain bike to lower the rolling resistance, I can get up great speeds, nothing better than whizzing by a guy in all the lycra gear on his €2000 bike, seeing a lad on a mountain bike flying by- they are disgusted

Glowing

Well the bike is non-negotiable at the moment I'm using a hand-me-down, about 14 years old - medium tyres and very heavy! I borrowed my boyfriends hybrid a few months back, and it was so light and efficient, I hardly broke a sweat I'll consider upgrading when I come back from my travelling next year, but for the moment, beggers can't be choosers! I don't know if I'd subject a new bike to the bloody roads over here anyway, the state of them!

Regarding breakfast, I feel fine on the cycle in, pretty starving by the time I arrive - but I never feel faint or anything .... I'd have a banana the odd time if I was particularly hungry.

t-ha

Glowing wrote:

Regarding breakfast, I feel fine on the cycle in,

Well that's the main thing - if it ain't broke then it's not worth stressing over.

Regarding the cycle, why not just try and do it as quick as possible, using the most efficient gear ratio at each speed/incline? Just make sure to push yourself.

Newaglish

joker77 wrote:

Just watch out for those Luas tracks!

Deathtraps they are! I remember the first time I didn't cross over the tracks at enough of an angle and swoosh, sucked into the damn track!

rubadub

Glowing wrote:

It's only about 3 miles, but is sufficiently hilly to ensure I arrive at work hot and sweaty. How should I adjust my gears to make the most of this situation?

I think you should explain "making the most", you say "only 3 miles", so do you want to burn more calories as it is only short, or are you trying to do it in the most efficient way, or the fastest way- 3 different things really.

using the most efficient gear ratio at each speed/incline? Just make sure to push yourself.

If the most inefficient gears are used then you are automatically making sure you are pushing yourself.

I'll consider upgrading when I come back from my travelling next year,

I used to take 60mins+ on a route that I can now do in 15mins! After a while it will become too easy.

Some people will be already fit and choose a roadbike to go to work using the least amount of energy they can. I see it as killing 2 birds with the one stone, I get to work in 20mins, that would take 40mins by car. But I also have more spare time as my exercise is already done.

I want to extend my cycle time to 40-60mins now. Another small advantage to a mountain bike is my 40min cycle will be shorter in miles due to the inefficiency of the bike. Travelling less mile and using the same energy means I am less likely to pick up a puncture (eg expect 1 puncture per 500miles) and there is less mileage on the components, so less wear.

People weightlifting will use slow controlled movements to maximise stress on the muscles, you want inefficient movements, a guy hauling bricks all day is the opposite, using momentum and swinging to move the weight in the most efficient manner that stresses the muscles least.

joker77

Newaglish wrote:

Deathtraps they are! I remember the first time I didn't cross over the tracks at enough of an angle and swoosh, sucked into the damn track!

Once you're in there's no getting out without stopping the bike, and if you can do that without coming off it you're doing well!

BossArky

Glowing, good job. Cycling to work and home in the evening will work wonders for you, even if it is just 3 miles. You'll be more awake, kick start your metabolism, feel great, burn calories and get in shape in no time.

A few years ago when I lived in France I used to get off the train and cycle from the train station to work and back each day (about 3 miles each way)for the first few months as I got settled in. This was on a crappy rental bike that was like a tank.

In the end I got so into it, bought a good light mountain bike with slick tires, and just replaced the train with a 70km cycle each day. Can you increase your cycle and make it a tad longer? Maybe go for 10 miles a day for the sake or burning a bit more?

I would recommend a higher cadence i.e. cycle in an easier gear so that your legs are moving faster. Pushing 24th gear flat out for an hour or so gave me a few knee aches. These dissappeared when cycling in 22nd or 21st.

I didn't bother with breakfast, just had an odd cup of black coffee. My bodyfat was single digits and I looked ripped without even too much gym work.

Man I miss those days.

Eds

Hi
I used to run alot, everything up to half marathon and I was also a gym junky. The running was killing my knees and hips and on recent time away travelling, I rediscovered the joy of cycling. Now I cycle commute to work...9 mile round trip, I have been doing it for about 4 months but find that my tummy muscles are flabbier than they have ever been before. A friend suggests that this may be because of bad posture on the bike. Is there a way to keep tummy muscles toned while cycling? I am female and don't want a six pack...just a flatish tummy!
Thanks

BossArky

Eds wrote:

Hi
my tummy muscles are flabbier than they have ever been before. A friend suggests that this may be because of bad posture on the bike.

Unfortunately your friend is talking rubbish. Cannot say that I've had sore abs from cycling long distances, or much of an ab workout at all.

Your flabby tummy is more a product of your lifecycle. Watch what you eat, lower your fat intake, eat more protein than carbs... and soon the cycling will burn off the spare tire.

Your body is signalling to you that your diet is incorrect. What age are you?

rubadub

joker77 wrote:

Really? I'm intrigued by this - all the other information I've gotten is to eat breakfast before exercising first thing in the morning!

Personally I think I'd need the fuel...

from "burn the fat feed the muscle"

1. After an overnight 8-12 hour fast, your body's stores of glycogen are depleted and you
burn more fat when glycogen is low.
2. Eating causes a release of insulin. Insulin interferes with the mobilization of body fat.
Less insulin is present in the morning; so more body fat is burned when cardio is done in
the morning.
3. There is less carbohydrate (glucose) in the bloodstream when you wake up after an
overnight fast. With less glucose available, you burn more fat.
4. If you eat immediately before a workout, you have to burn off what you just ate first
before tapping into stored body fat (and insulin is elevated after a meal.)
5. When you do cardio in the morning, your metabolism stays elevated for a period of
time after the workout is over. If you do cardio in the evening, you burn calories during
the session, but you fail to take advantage of the "afterburn" effect because your
metabolic rate drops dramatically as soon as you go to sleep.
6. Morning cardio gives you a feeling of accomplishment and makes you feel great all day
by releasing mood-enhancing endorphins.
7. Morning cardio "energizes" you and "wakes you up."
8. Morning cardio may help regulate your appetite for the rest of the day.
9. Your body’s circadian rhythm adjusts to your morning routine, making it easier to
wake up at the same time every day.
10. You’ll be less likely to "blow off" your workout when it’s out of the way early (like
when you’re exhausted after work or when friends ask you to join them at the pub for
happy hour).
11. You can always "make time" for exercise by setting your alarm earlier in the morning.

Glowing

That's just what I wanted to read Rubadub, thanks.

Nearly froze on the bike this morning - reading that might just encourage me to do it again tomorrow - BRRR!

Thanks for the words of encouragement BossArky - although I'm far from 70km's a day! Nice work! :eek:

rubadub

Glowing wrote:

Nearly froze on the bike this morning - reading that might just encourage me to do it again tomorrow - BRRR!

I actually love the cold! I never wear a warm jacket, only a wafer thin rain jacket if raining. To keep warm I just cycle harder. I come into work and people are outside smoking shivering away in big coats, and I spin in wearing a t-shirt, they are always giving out to me as though it is unhealthy- and them out smoking! I never get sick.

Thick gloves and a good hat or thin balaclava can be useful, your hands & head are static so can get quite cold, the rest should stay warm enough.

You can get all sorts of gear from here
www.chainreactioncycles.com
anybody doing outdoor exercise should check them out, free post from the north, and great prices for quality gear.

If your bike is slow it might benefit from a serice, at least a good oiling, and make sure the tyres are rock hard, the max pressure should be written on the tye, get them up to that.

Glowing

Yeah, with that hill to start the morning, I don't stay cold for very long. Its the icy cold wind in my face and ears that kills me!!!

I've got an IceBreaker top - it's marino wool and is perfect for mornings like this. It keeps you warm but is very breathable and you'll never get overly sweaty in it. Worth every penny! The Great Outdoors do some nice HH wicking long sleeve shirts, but they're around 40 quid

rubadub

Glowing wrote:

Yeah, with that hill to start the morning, I don't stay cold for very long. Its the icy cold wind in my face and ears that kills me!!!

I've got an IceBreaker top - it's marino wool and is perfect for mornings like this. It keeps you warm but is very breathable and you'll never get overly sweaty in it. Worth every penny! The Great Outdoors do some nice HH wicking long sleeve shirts, but they're around 40 quid

I had a similar mask to this.
http://www.chainreactioncycles.com/Models.aspx?ModelID=11918
got it in an army shop in town, around €6 I think. The linked one is special coolmax material.

Cheap army shop blaclavas are way too hot for me, these thin ones allow you to breathe, and since it is not joined at the eyes, and no mouth hole it doesnt look like you just planted a bomb or robbed a bank! They are usually stretchy, so you can just pull it down over your mouth and have your whole face sticking out. Also you can just roll it up and wear it like a normal hat

They have warmer ones too
http://www.chainreactioncycles.com/SearchResults.aspx?Search=balaclava