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26

The gearing of your bike seems reasonable, the 26 front/34 rear combination will (eventually) make climbing hills easy. But till then… Before you do anything else, take @cherouvim's advice and make sure you seat is at a reasonable height. It should be high enough that if you place a heel on the low pedal your leg is almost fully extended (just short of ...


16

You cannot outride (or outrun or out-any-other-exercise) a bad diet. On top of that, decades of research shows it's impossible to "spot-reduce". Your options are: Eat some combination of food that results in fewer calories in. Shoot for somewhere between 200-500 fewer calories for moderate weight loss. Ride some combination of harder and longer while ...


12

If you are riding near your aerobic limit you'll definitely discover that you've lost aerobic capacity during the next 12-24 hours. It can take that long to replace the red blood cells you've lost. Since a blood donation is about 10% of your blood capacity, your aerobic capacity will be down by 10% I wrote the rest of this before I saw your comment that ...


11

Just keep on doing the same route and you'll see progress very fast. Also this will soon not be true: It's not so fun on the way back though Some tips to make it: make sure that the tyres are inflated correctly make sure your drivetrain runs smooth and the chain is lubed make sure your seat height is correct (ask your LBS if unsure) conserve energy ...


10

Wait a little before you buy a new saddle. It takes some time for both your butt and the saddle to adjust to each other. Wider and softer saddles are only more comfortable for shorter rides or very upright riding positions. 17 km and 50 minutes are a very good point to start. Depending on your time constraints and where you live you can either do longer ...


9

No - Struggling away in the small rear cog/large front chainring combo is bad. Fitness is an overall term that has many components, so: If you want power you need to work on intervals, which is as fast as possible at full power for short burst times, then recovery time at a middling state. If you want to train for endurance, being at the steady state for ...


9

If you really want to measure how much effort you're putting in, you should look into getting a power meter. It measures the actual wattage you output, and can therefore be used to calculate total energy output. However, they are quite expensive. The other option is to get a heart rate monitor along with cadence and speed meters which together can give you ...


8

There are no shortcuts, it's about building the legs, and lungs, and body. There may be some factors that could make it a little easier, but the main factor is getting strong enough, which takes some time and some dedication. Starting in the easiest gear may not be the best choice as it can make a climb seem endless. Try to get into the hill at good speed, ...


7

Depends on exercise intensity. In a day or two you can return to your normal/moderate exercise. A complete recovery of oxygen delivery can take as much as 3/4 weeks. This means a professional athlete should be careful because he will loose performance, but us normal human beings can carry our normal daily lives. You can read more complete answerers given ...


7

The physics model of cycling power and speed has been validated in the real world. Two examples are this and this. The model embedded in Analyticcyling.com's online calculator is based on these two papers. Whether the amount of difference calculated by the validated models is worth it to Joe and Billy is a question that can't be answered by the physics.


6

A few simple tips: Whether it's cycling, running or any other physical activity the more gradually you build up your mileage, the better off you'll be in the long run. A good rule of thumb is don't increase your time or mileage by more than 10% a week. Carrying on a conversation with someone should be difficult but not impossible. If you can't carry on a ...


6

The bike can do it, and so can you, though maybe not yet. My old commute had a 20-25% hill on it, and my bottom gear was 28x32 on 700x35 tyres. It took a few goes before I could ride up it without stopping. It wasn't as long as yours but the total climb was probably similar. Take it easy, you don't want to be breathing hard on approach (a slightly ...


6

You already have some good, helpful answers. Well done for sticking at that hill! Make sure you're riding on slick tires, and have them pumped up pretty hard. Soft, wide tires would rob much of your effort. Regarding the hill. There are several things involved in sustained climbing Technique. Do you rush at it the bottom? Or do you try to just settle to ...


5

(1) Go Slow and Go Easy On Yourself. Climbing hills is supposed to be hard! You are carrying 250 lbs (you, bike, your stuff) 264 feet straight up over that mile. I was riding once with a guy who has a PowerTap hub (a $500 toy for bike nerds and pro athletes that reports energy expenditure on your bike computer), and he said the main thing he had learned ...


5

I had this problem some years ago. I commuted to work Monday to Friday. It was very simple, I rode as far as I felt comfortable and then got off and pushed the bike. As the days and weeks went by, I noticed that I was getting further and further up the hill before needing to get off. I even started to notice small landmarks to measure my progress. ...


4

The good news is that climbing is a great way to get fit! As Eddy Merckx said: "Don't buy upgrades; ride up grades." Listen to your body and get a feel for how hard you can push continuously, and what it feels like when you go above that (for example, I start feeling slightly nauseous). You can look up aerobic vs anaerobic to learn more about what happens. ...


4

No, the ideal is to keep up a constant high cadence rather than to apply maximum pressure. Gears were invented for just that reason. Explanation: Muscles work better and develop better under lower strain. The evacuation of waste (lactic acid) is blocked when the muscle is under higher load.


4

Wheelies aren't a strength thing, they are a function of weight distribution on the bike. If you move your weight far enough back the front wheel will lift - this can initially be assisted by applying a few hard pedal strokes in a light gear. As you correctly observed, rear suspension is a disadvantage here, as it absorbs some of your initial weight ...


4

Most everyone else has concentrated on the physical and/or your bike, and rightly so. But the one thing I'd like to add is the mental side of riding hills. Here is the one thing I'd like you to keep in mind: You can do more than you think you can Try it next time you're going up that hill. Just as you're about to get off to walk, look about 20 feet ahead ...


4

Is the question about non-stop cycling or just riding over several days or weeks? For non-stop cycling it’s less about starvation and more about the maximum power you can get from burning body fat. For the Race Across America the record (without any food restrictions) is 27km/h average over 4860km in 7d 16h. Since stopping and sleeping is allowed (though ...


3

The short answer is no, there is no standard equivalent for effort between distance and elevation. Of course, as others have mentioned, they are connected by the amount of effort you put in. But as you ride faster on the flat, the power required to drive you along rises as the square (some say the cube) of your speed. So riding 10% faster takes 20% to 30% ...


3

17km/10miles under 1 hour is not so bad for beginner. The best way to improve your stamina is to have constant speed in a long run. You don't have to push yourself too hard and going flatland is good but picking a distance with some kind of small uphill and downhill is better for you. It will build your muscle dynamically. Try to go a little faster and ...


3

I had the exact same issue. I was on a swim team and biking to work every day, but staying the same weight. It changed when I started replacing carbs and sugars in my diet with fiber, protein and fat. This meant eggs instead of cereal or toast at breakfast, a big salad instead of a sandwich at lunch, and avoiding pasta, pizza and tortillas at dinner. It ...


3

One thing I haven't seen mentioned is that climbing is not just about legs. Your upper body plays a large part in the process. Personally, I feel like it is 50% legs, and 50% arms and core. I can't back that up with any studies, but I believe it to be true. Your upper body does a lot of work stabilizing the bike and providing the leverage your legs need to ...


3

Something that can help is called your "stroke". A novice is inclined to push straight down on the pedal ... and then, straight down on the other pedal ... so that you're pushing down, and then pushing down. A more experienced rider has a more continuous "cycle": Push the pedal forward when it's at the top (i.e. at "12 o'clock") Push the pedal down when ...


3

My problem was always going off too quickly to begin with. Don't watch the pros to begin with. My tip is to go real slow. Get the lowest gear and just plod along. You can do almost any climb if you do it slow enough. Once you've done it slow to prove to yourself the hill can be beaten, repeat, but pick up the tempo as the top is in sight. As you improve, ...


3

There are many good replies here. Read them a few times and consider carefully what everyone is saying. Based on my experience-- I totally lacked any fitness when I began to ride again as a middle-aged adult-- the hill you're trying to ride is a little ambitious, if you're carrying a few extra pounds and your fitness has not been developed sufficiently. ...


3

I want a bike that will allow to me ride on the road and on the rough trails I guess we can't be sure what you mean by "rough trails", but if you're talking about what I call "rough trails", a CX bike just isn't going to do it. i don't want the relaxed geometry. I want to go fast. Relaxed geometry and high speed often go together off-road (think ...


3

This largely depends on rider goals and finances. Your example clearly highlights the advantage of a light bike (although aero is probably equally important). If Joe and Billy are racing, and they are exactly the same, we can assume Billy is going to win. If Joe can afford it, and wants to stay competitive with Billy, it will likely be worth it for him. ...


2

Your bikes gearing might not be ideal for you. Your bike will be like most and have a large overlap. The size of the cogs is what is most important here. If after a few rides you are not seeing improvement, think about getting the bike setup with lower gearing. Its often an easy job (But can get expensive depending on all sorts of things) and does not cost ...



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