Hi I haven't been on a bike outside the gym since I was about 15 (now a distant memory) and have just signed up to do a charity bike ride from coast to coast in England. I have just over 3 months to train and was wondering if anyone had any tips on training technique, where to source a decently priced bike, and what kind of equipment I should be looking for. Thanks!
2011-05-08T14:40:30Z
Thanks for all your answers so far, it is approximately 200miles over 4 days averaging 50 miles a day, which I know isn't a lot for experienced riders but seems like it would be a good pace for me as long as I take my time.
Starting at 15 miles then working my way up.
?2011-05-09T21:02:44Z
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This is my bike and I highly recommend it, along with the site. If you prefer another bike try to get Shimano 105 for the rear derailleur or a bike somehow with specifications like that.
Aluminum will be lighter, steel more flexible. Aluminum with carbon fork is the norm this days. Mine weights 20 pounds for a 52 cm frame. This bike includes SPD pedals that you will use with two hole cleats shoes. The cleats are included. Learn how to get in and out safe, regulate the release pressure.
After you buy a new bike and ride it for 300-400 miles you will have to readjust most cables and bolts. The sticky thing that comes on the chain is for protection, you will need to clean it and put a good chain oil.
Padded shorts: There are 3 things to look for: 1) Fabric, I don't know one from the other. 2) Pannels, the more, the less wrinkles and the easier the ride, I use 4-6 pannels. 3) Padding, some labels say "for riding 3x a weeks, or 4x a week. Since you will ride daily get the most padding.
Last week I rode T22+Th33+Su45 miles. I don't think you need to ride everyday at the moment, as the body needs some time to recover, but try to get in the 15 mph average or close and try to get 3-4 hours on the weekends. You still have time to join a cycling club and learn how to ride in a group.
Use a bike computer that tells your cadence, the rpm of your pedals. Try to keep it at 70-90. Find your best, for me is 88.
Drink a bit every 15 minutes of the ride, you need to learn how to do this without stopping. Eat nuts or trail bars every 30 minutes during the ride. A couple of bananas before the ride.
Take the tires off just for practice in case you have a flat, carry spare inner tubes and a high pressure pump. A friend of mine had 3 flats in 100 miles.
In my last 70 mile ride it was raining, get a raincoat that you can store in the pocket of your jersey.
Mirror, shades, padded gloves, helmet, layers of clothing.
If you have to carry your change of clothes, you will need pannier bags but you may have them carried from place to place.
Get a professional fitting on the bike to prevent injury. You will need a bottle of water per hour, but don't carry more than you need, refill at the stations, the same with snacks.
The ideal bike for that event would be what is known as an Audax bike, essentially a light touring bike. Make the rounds of as many bike shops as you can fine in your area to see whet they have on offer. Do this as soon as possible, because you have a lot of outdoor training to do. Training for this event will be about endurance, not speed. All you really have to do is to get out and ride ever increasing distances at a moderate pace. If your ride is scheduled for more than one day, you should be able to do your daily distance with energy to spare. If it is to be a single ride, then you should work towards being able to do about 80% of that distance still feeling as if you could continue if you had to. You will have to accustom yourself to riding on the same sorts of roads that you will use during the event. You will need cycling shorts, jersey, helmet,and shoes to start. During your training you will discover any other items of apparel that might be needed, for example some kind of jacket to wear if it rains.
You have a LOT of work to do in a short period of time.
#1) A good (and I do mean GOOD) road bike - preferably a "touring road bike". #2) The proper clothing... Several good pairs of padded cycling shorts & some good jerseys that will help "wick" away moisture - perspiration. #3) A good pair of cycling gloves. #4) You going to be using toe clips & straps or "clipless pedals"? You'll need some good pedals & shoes. #5) Train, train & train some more. Train til you feel like puking. #6) Read up on the subject through articles on Bicycling.com. Link below.
I'm sure I'm forgetting several things. But that may get you started. Oh yeah...an American Express Card with no limit.
Get a good bike from a bike shop with 21 speeds or more. 3 months may not be long enough to get into shape for a ride like that. You can train and do part of it. It would take a lot of training to be able to ride the whole way. Do the training needed for a century and go from there.
Ride as much as you can every day for the next three months. 15 miles per day is probably good for the first week or two. Try to be doing something in the neighborhood of 40 per day every day by the time you have to do the charity ride.