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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 07-05-11, 09:05 AM   #1
sstang13
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anyone know?

hey everyone i am new to cycling, im getting my bike on thursday
im getting a revenio 3.0 with shimano accesories, and a marinano frame and fork

i would like to know if there is anything i should know about road biking before i go or if there are any tips when riding for anything ie. staying fit/healthy, best performance, and what km range to start out with and/or gradually move up to as i get better and better with each ride.

thankyou.
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Old 07-05-11, 11:01 AM   #2
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try to start out with short rides at a moderate pace, it's pretty common for new riders to go too far, too fast, to quickly and end up with knee and/or hip problems (i'm guilty of this as well). i'd recommend starting out with short distance rides, maybe 15-20 km, and focus on keeping your cadence between 80-100. you don't want to feel like you're mashing down on the pedals as that can lead to knee problems pretty quick.

slowly increase your mileage, give yourself the occasional day or two of rest, and you'll be riding longer and faster before you know it.

you'll see the biggest gains in speed and distance early on (first few months). i started out doing rides of about 15-25 km, holding a pace of about 23-24 km/h. now i'm easily doing rides twice that long and can hold a steady pace of anywhere from 30-35 km/h (depending on wind speed and direction) and doing intervals with a pace of about 40 km/h with rest periods in between.

something else you should focus on is stretching. if you're not very flexible, try to stretch at least once a day. start out with your handlebars up high and as you become more flexible, you can start to lower them (by flipping the stem or removing spacers from beneath the stem).

and most importantly, just have fun with it. good luck
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Old 07-05-11, 11:17 AM   #3
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Other things: be sure to drink early and often. Be sure to always take at least 1 water bottle on your bike with you. In hot weather, you can get heat exhaustion quickly. Do a search and be able to recognize the symptoms.

Other things, it is not a bad thing to get off the bike and rest for a few minutes especially if you are getting pain in the contact points: rear, feet or hands.

It is also not a bad thing if you have to walk a hill. It is better to walk a hill and be able to finish the ride feeling reasonably good than climbing the hill and beating yourself up so badly that you wish you hadn't.

Another thing, do not go by no pain/ no gain on every ride. I have seen people do that and they don't stay riding long. Why do something that always hurts? If you do a hard day, take it easy the next day.

There are a bunch of different ways to ride a bike and enjoy it. Some people love to go fast and hammer. Other people just poke along, chat with their friends and enjoy the scenery. Other people just ride trails. There is no single "right way" to ride a bike. Some people will tell you different but don't believe them.

Here is another point. Any exercise you do, does you a bunch more good than the perfect way of doing it that you won't do. The important thing is getting out and riding however you ride (assuming that you proceed in a safe manner).
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Old 07-05-11, 03:56 PM   #4
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so pretty much start out about 15-25 km at about 23-24 km/h and then slowly increase the mileage and speed each day/week with day breaks in between.
and stretch everyday? what stretches can i do? id say i am a pretty flexible guy.

thanks a ton! appreciate it
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Old 07-05-11, 03:57 PM   #5
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Go to your local library. Discover what books they might have available on bicycles and cycling. Read lots.

When I started, the library where I lived had about 5 books on cycling ... most relatively old ... but I read them all anyway. Just the other day I was browsing through my current library's online catalogue, and I noticed that I have access to a lot of books on cycling, and several of them are quite new. So the selection of what is available in libraries seems to have improved ... probably through inter-library loan systems.
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Old 07-05-11, 04:03 PM   #6
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ill be sure to keep that in mind and read up on symptoms, also, i do not think i have a water bottle holder on my bike, am i able to install one on my own?

last, i have no scenery here just outside of toronto, and how can i train hill wise? i dont think that theres not too many hills that would be a good workout to ride up on.

thanks alot -PatW- i appreciate it.
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Old 07-05-11, 04:27 PM   #7
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Originally Posted by RevenioMarinano View Post
so pretty much start out about 15-25 km at about 23-24 km/h and then slowly increase the mileage and speed each day/week with day breaks in between.
and stretch everyday? what stretches can i do? id say i am a pretty flexible guy.

thanks a ton! appreciate it
your current fitness level (as well as the terrain and weather) will dictate how fast or slow you ride more than anything, so just ride at a pace that's comfortable and won't wear you out too quickly. i used to wear a watch with a built-in heart rate monitor but stopped wearing it because i found myself focusing on maintaining a certain heart rate rather than just enjoying the ride.

as far as taking breaks between rides, some people will take a day off entirely, and some will do a "recovery ride" on their rest days. i mix it up and do a little of both, sometimes taking a slow-paced recovery ride the day after a long ride can be just as beneficial as taking the day off. my recovery rides are usually the days i ride with my wife, she's more into leisure riding so we'll just roll along at about 16-18 km/h, take in the scenery, and just enjoy being outside.

stretches........ you should be able to find some good resources online for stretching, but i've found it beneficial to increase flexibility in my hamstrings, IT band, and hip flexors. core exercises like planks are good also. i have to stretch often because i'm not very flexible by nature, so if you're already a flexible person then you can probably get away with just stretching during and after your rides. and i've heard conflicting stories on this, but i've been told that rather than stretching a lot before you ride, get on and ride at a moderate pace for a few minutes, then get off and stretch a bit, and then continue riding.
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Old 07-05-11, 04:35 PM   #8
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ill be sure to keep that in mind and read up on symptoms, also, i do not think i have a water bottle holder on my bike, am i able to install one on my own?

last, i have no scenery here just outside of toronto, and how can i train hill wise? i dont think that theres not too many hills that would be a good workout to ride up on.

thanks alot -PatW- i appreciate it.
yes, you should be able to mount a water bottle holder to your bike. in the picture below, you'll see 2 spots where you can mount water bottles.. look above the crank/pedals and on each tube that comes up from that bottom bracket you'll see 2 bolts, that's where you mount your bottle cages. you can probably get away with 1 bottle for shorter rides, but you might as well go ahead and mount 2 while you're at it. it's better to have more water than you need on a ride than not enough. i've fallen victim to heat exhaustion twice and it is NOT pleasant. there's a fine line between heat exhaustion and heat stroke... a 23-year-old motocross rider recently died after passing out during a race due to a heat stroke.

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Old 07-05-11, 04:48 PM   #9
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ok and alright im only 15 years old right now, and im really into this right now so i think ill take slow, short, relaxing recovery rides on my off days

and ya, id say that i have strong legs for my body, but when i play soccer (couple times a week), i always seem to pull my hamstring (inner and outer quad muscles), calf muscles, and im always hurting my heel, ankle etc.. no matter how much i stretch, im going to the docs tomorrow, do you recommend asking anything or do you know anything i can do about this? thanks.
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Old 07-05-11, 04:51 PM   #10
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yes, you should be able to mount a water bottle holder to your bike. in the picture below, you'll see 2 spots where you can mount water bottles.. look above the crank/pedals and on each tube that comes up from that bottom bracket you'll see 2 bolts, that's where you mount your bottle cages. you can probably get away with 1 bottle for shorter rides, but you might as well go ahead and mount 2 while you're at it. it's better to have more water than you need on a ride than not enough. i've fallen victim to heat exhaustion twice and it is NOT pleasant. there's a fine line between heat exhaustion and heat stroke... a 23-year-old motocross rider recently died after passing out during a race due to a heat stroke.

ok thanks ill be sure to, and im getting a marinano (i believe the name is) fork and frame put in instead of the original revenio because it does not come in my size, im sure thatll have it to.. thanks
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Old 07-06-11, 02:57 AM   #11
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Try ... Marinoni.
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Old 07-06-11, 06:24 AM   #12
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ok and alright im only 15 years old right now, and im really into this right now so i think ill take slow, short, relaxing recovery rides on my off days

and ya, id say that i have strong legs for my body, but when i play soccer (couple times a week), i always seem to pull my hamstring (inner and outer quad muscles), calf muscles, and im always hurting my heel, ankle etc.. no matter how much i stretch, im going to the docs tomorrow, do you recommend asking anything or do you know anything i can do about this? thanks.
well you can get away with quite a bit more at the age of 15 than if you were older, but if you're injury prone then i'd still take it easy at first. i'm 27 and used to get pains like you describe from doing what i feel is even light exercise, but over time it got better. i never had that problem when i was younger, probably due to the fact that i spent the better part of 3 or 4 hours a day doing physical activity (school sports, etc) and when you're younger you tend to heal a bit quicker. back in the day, if i twisted my ankle, i'd be back up running within a day or 2. now if i do something like that, it's closer to a week (maybe longer) before i can resume physical activity. getting older sucks
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Old 07-06-11, 08:51 AM   #13
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Try ... Marinoni.
oh ok, haha thanks
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Old 07-06-11, 08:56 AM   #14
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well you can get away with quite a bit more at the age of 15 than if you were older, but if you're injury prone then i'd still take it easy at first. i'm 27 and used to get pains like you describe from doing what i feel is even light exercise, but over time it got better. i never had that problem when i was younger, probably due to the fact that i spent the better part of 3 or 4 hours a day doing physical activity (school sports, etc) and when you're younger you tend to heal a bit quicker. back in the day, if i twisted my ankle, i'd be back up running within a day or 2. now if i do something like that, it's closer to a week (maybe longer) before i can resume physical activity. getting older sucks
alright, i guess ill just see how it goes for now, i get my bike on thursday, im going to take it for a test ride just to check it out, but i should be biking after that, ill get back to you on the weekend about how it feels and how my muscles are, and km/speed etc..
and ya it really does! even at 15 i know what your talking about, but you just got to take everyday and look for the positives and even if your life flies by, you atleast want to have a smile on your face. deep, i know.

thankyou.
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