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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, ...


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

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 ...


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

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 ...


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, ...


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 ...


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 ...


5

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 ...


3

An 80kg person who rides vigorously for an hour burns about 2600kj of energy. There is 37000kj in 1kg of fat, which is equivalent to the energy spent over 14 hours of vigorous riding. However, depending on the intensity, much of this energy will come from glucose in the muscles, so to burn 1kg of fat it might take 2 - 3 times longer. Say 28 to 42 hours of ...


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

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

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 ...


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% ...


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

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 ...


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 ...


2

Heart rate is a better indicator to see if you're working too hard. There is a very good book call Fitness Cycling I used that gives you recommended training schemes from beginner to amateur racing. When I read it and followed it what surprised me most was that most of the cycling should be done for long distances but not doing much work. It does rely on ...


2

You mentioned wanting to loose weight, that's one of my projects too. There is some interesting research out there suggesting that the problem of loosing weight is more than just "making output exceed input." You might take a look at Grant Peterson's book Just Ride, it is a collection of short essays on practical biking and includes a good section on health ...


2

It really depends on speed. If you go slow (and there is no headwind) then riding on the flat is almost effortless (rolling friction is a very small factor with properly-inflated road tires). What slows you on the flat is wind resistance, and the faster you go the more wind resistance you face. On the other hand, climbing a hill of a given height consumes ...


1

It depends on other factors as well. A big one is speed. When you climb a hill, there is a minimum energy expenditure to get up the hill. On the flat, there is almost no minimum, but riding 10 mph is much easier than 15 mph (or whatever range of speeds is suitable for you). If you climb hills fast, you will get tired quickly. Elevation gain can be ...


1

I'd say you could go with HIIT (high intensity intervals) on a treadmill. For example a particular training I like and find helpful is: 6-8 sets of: 1 minute very fast (18km/h for me) 1 minute middle speed (12km/h in my case) 1 minute slow (8-9 km/h) and no stops in between. That's a very good yet pretty hard training. Do not more than twice a week.


1

I used to cycle 8 miles each way on my way into central London, before I moved. I also used to give blood before moving to a country where they prefer not to accept mad cow blood. So there you go. I found that on a good day I used to be able to cycle into work in about 40-45min. I also found that the days immediately after a donation I would take ...


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. ...



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