I bought my CrossCheck about a year ago on CL and this is what it came with:

DA Cranks (older): 52/39
Rear: Shimano Ultegra RD 7700
Front: Shimano DA FC 7701
DA Barcon Shifters
and I think 12-25 cassette.

I am not too bike tech savvy. I can change tires, replace brake pads, and clean and lube the chain. I am slowly trying to learn more, but don't know much.

Anyhow, I need to get lower gearing. I don't do group rides, I am not a racer, I don't even wear the typical outfit. I just like going out and riding. Working my way up to century riding and hopefully a tour down the West coast at some point.

I rode three 40 mile rides this past week and noticed that I spend most of my time in the 52-23 (for me ~15-17 mph). I have been riding mostly flat, just up and down under the overpasses, because I don't have the gears (and legs/lungs) to do the climbs. To do the longer rides that I want I am eventually going to have to do the hills. I also ride a MTB (1x9) that is 32 and 12-34. Short steep climbs I can mash up, longer sustained climbs I do a lot of pushing.

Looking at the Sheldon Brown calculator it says the 52-23 is 61. That is all fine and dandy, but I have no idea what that means. Also, as I have been researching and people talk about 1 step or 1 1/2 step and cross chaining. I don't know what any of that is.

Basically, I need lower gearing. I was looking at either of these:

46/30: http://www.velo-orange.com/grcru50cr.html
or
48/36/26: http://www.velo-orange.com/suoldlotr.html

Then I need a wider cassette, maybe something like on my MTB. From what I have read, that means I need a different RD (long cage?). I don't know about FD?