I'm not familiar with all the tech talk. I'm a 61 year old male who started riding the 1st of jan. 2006.I ride all the back streets of the neighborhood and at present I'm doing 12 miles a day five days a week at a speed between 8 and 11 mph.When and how should I increase my distance. I had Bypass surgery in 99 and have spinal stenosis but, the rides feel great. I get some cramping in the feet and calves. Any recomendations.also getting raw in the groin area. I'm riding a raleigh technium sd13t6 thats what the tag says.It's a 10 speed. I got the bike from my son who got it from my father when he was 10- 24 years ago. Man it was trashed but it's back- I think. Is anyone out there in My area looking for a riding pal please let me know. Q1.- Should I take breaks and at what distance. 2.What beverage should i consume during the ride. etc, etc. etc. Any help will be appreciated.