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31

I agree with the comments that 9 miles is a not a short ride for somebody not in shape, but you’ll get in shape for it really fast, so you should go for it. Just get ready to be sore in funny places for a couple weeks. You can make your situation better by doing a few things: Buy a road bike instead, assuming you’ll be on pavement. At the very least, ...


11

I've cycled 15km (or 9.3 miles) to work for over 2 years. You'll get used to it very fast. I can reiterate what @tim.farkas is saying about that wearing a backpack will get old fast. I've bolted a big plastik box onto my bike rack to put my backpack in. It was very relieving to cycle without anything on your back. Take your time in the beginning and cycle ...


9

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 ...


7

Biking is an easy activity to throttle. Start slow and take breaks along the way if necessary. Also take days off when you feel fatigued or sore. Make sure you hydrate.


7

Riding at 30kph average for 3 hours, in a hilly area is a solid effort. Assuming your pack riding skills are sufficient, you will also likely do fine in in a club ride that averages 30-40kph (but see the pack riding primer below). Club rides will have a faster pace than what you are riding now, but you will also be working a lot less (about 30% less) at any ...


7

Everything is relative. For 99% of the population 30kph for 3 hours would be amazing. For a male A grade club rider it would be an off day. For a female A grade club rider it's not bad for a solo training ride. About bunches Sometimes an ad hoc bunch forms in a popular road. These can be dangerous - you don't know the experience level of these people, ...


5

Consider an electric bike. My situation was similar, 15km is just about 9 miles and while I'm not a "big fat slob" I'm not super-fit either. I could do it on a moderate quality touring bike in 45 minutes but I got to work soaked in sweat. Taking a (dare I mention it) cigarette-pause around kilometer 10, and cycling gently, I took 55 minutes but didn't offend ...


4

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 ...


3

For AM and FR style riding, a strong upper torso is a huge improvement. Like your lower body, you want a lot of it to be endurance as well as strength. Keeping the front end straight and using your arms like shock absorbers as much as your legs will eventually take it's toll. I have been on many a mountain bike ride in the spring after hours of snow ...


3

I been making 5 miles from home to work for a year and this are a few advices by myself. Try to make a first ride of recognition when you don't have to worry about time, maybe the weekend. In this ride you have to pay attention to bumps, holes, car's crosses and transit signals in the road and if there is places for fix your bike in case of something ...


3

From years of experience, I have found that riding with your upper body (arms/ chest / back) flexed, you will get a significantly better upper body work out than with your upper body relaxed, where you don't get any work out. If your riding on rough terrain try to jump and wheelie your front tire over objects here and there; if your riding on the street, try ...


2

I come to this question as (in chronological order) a speed skater, cyclist, and runner. I have been a full-time Data Whore since early 2007. I have used various Garmin devices and smartphones. What I have found works best is the device that is on your person, with a sufficiently charged battery, and actually recording data. I spent five years using a ...


2

Four factors I can think of bike tires riding style conditioning If the bicycle has full suspension then less vibration. Carbon frame will absorb vibration. The fit of the bike is a huge factor. Larger tires at lower pressure will absorb vibration. Can run tubeless tires at lower pressure. If you are running smaller tires then go to a bigger ...


2

Whether your numbers are descent depend on who will answer. I've never riden road so I find those numbers descent, but some people who ride road may tell you that those numbers are mediocre. If you want to find out how you compare against others (and your self) in parts of that ride I suggest that you start using strava. Used wiselly it's a great tool for ...


1

Yes, it will affect you, but I doubt you'll notice the difference. Some people do feel fait afterwards, but I believe this is related to blood pressure rather than red blood cell count and your body can replace the fluid relatively quickly, so have a cup of tea and a chat before you leave and you should be ok. When I was giving regularly, they asked if you ...


1

First of all I'd like to congratulate you, you've already done perhaps the hardest part, deciding to cycle to work. Its going to be tough, but I'm sure you can manage, and its well worth it. I'm going to go through some concerns that others haven't brought up. You will want to get the fastest bike you can get. You want a road bike or a cyclocross bike. ...


1

The short answer is "No". Intermittent fasting is not all about weight loss, although it can help with that, apparently without compromising performance. There's research showing that this approach can increase the effect of training, in particular VO2 Max, which is often of interest to cyclists. For example Adaptations to skeletal muscle with endurance ...


1

I'd go smartphone based. Most of the apps have a free version to try out. The accuracy of most trackers whether phone based or not isn't great at a realistic price. Even then some effort may be needed in the tracking (changing load carried). If you're not talking about a training tracker but just to record calories burnt for a range of manually selected ...


1

I can't really give you an overview of the market, but I can list a couple of devices that I've got, or my wife has, to give you an idea of what is around. But I'll say straight off that this might be limited value to you. First there is the Garmin Edge. This is ideal for measuring cycling data - you have external sensors such as heart rate monitor, speed, ...



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