mdweezer

Well I'm finally getting ready to take the dive into bicycle commuting.... I'm going to commute on a 2008 Downtube 8H (Folding bike, 20" wheels, Sturmey Archer hub 8 speed hub). It's going to be 9-10 miles each way depending on the route.

I'm around 6'2", 215lbs. I'm 24 and not in the best of shape, but not terribly out of shape either. I try to jog every once in a while and I'm partially doing this for the exercise (as well as gas savings, less mileage on my car, relaxing rides, etc etc) so I don't expect it to be easy right off the bat which leads me to these questions.

I have a completely flat ride so I won't be hitting any hills and immediately start sucking wind but if I do get winded or I can start to feel the lactic acid building up in my legs, what are some good ways to help deal with it? I keep reading about how new bikers tend to spend too much time in higher gears and that they should instead be spinning. I assume I should be dropping into an easier gear and be peddling more opposed to putting strain on my legs?

Any particular quick snacks that work well before a ride? I'm typically up, showered and out the door. I grab a quick snack at work but I'm thinking it would be best to have something before leaving. Perhaps some toast and an egg or two (I should be doing this anyway....) and something to drink? This all sounds like logical duh type stuff, but, one can't be too sure I guess.

I'll be reading just about every resource I can get my hands on before the bike shows up so I hopefully won't be showing up to work with jelly legs and sweating a ton but instead being able to show up energized and relaxed (not expecting this immediately, but eventually).

This forum has been a fantastic resource and I'm really looking forward to some nice rides in the coming months! (though the Florida summer isn't too far away, yuck!)

Thanks again everyone!

chephy

That's right. Pick a gear that doesn't require you to push very hard. Aim for 75-90 full pedal revolutions per minute. Also, take it easy in the beginning, take rest stops as necessary, and you'll be fine. Cycling is far easier than jogging.

As far as eating goes it's a personal preference. Some people can't ride on an empty stomach, some people can't ride on a full stomach! Experiment and see what works for you. In general, you want carbs to keep you going (rice, pasta, multigrain bread, bananas, dried fruits...) Complex carbs (like multigrain bread) for longer-term energy stores, simple carbs (like sugar) for a quick energy boost. And make sure to drink plenty of water - and take a water bottle with you. Take a sip every now and then (with a bottle cage on your bike, you can do it when you're waiting for a light, or just as you're pedalling, as long as you're good at one-handed riding).

Aquajag

For something to eat before commuting you might try oatmeal. Not for everybody, but I eat a bowl of oatmeal about 1-2 hrs prior to riding home at night. You might try granola bars or something similar like trail mix or a cliff bar. I know on my commute to work, not eating anything doesn't really affect my ride much. Most of the time though, I do eat once I get to work or sometimes I grab something 1-2 miles from work. My commute is a bit shorter than yours as well at 6 miles and going to work is mostly downhill, while the trip home is all uphill with the steep climb in the last 2 miles.

JeffS

There's no need to change your eating habits for a 10mi. ride.

politicalgeek

I do 5 miles in and eat either before or after the ride, depending on my mood. My favorite (before or after) is 2 packets of instant oatmeal a handful of dried cranberries or other berries and a couple spoon fulls of almond butter.

I also got a good deal on Nature Valley Granola bars, so a few of those go in. Plenty of water and some coffee at work.

trombone

Good luck mdweezer! You're going to love it, I'm sure.

In terms of getting tired, simply put less effort into it. It's tempting to go flat out at the start, and then run out of steam. Just pedal along in a relatively easy gear, especially to start with. Enjoy the wind in your face, and the views. If your ride is flat, then you should be able to do it without too much exertion. Try singing as you ride - if you've not got enough breath for singing, then you're going too hard!

Once you've got the measure of it, and are bulding up some confidence and fitness, you can push it a bit harder for a more intense workout. But remember - cycling is primarily a fun form of transport. The workout bit is a bonus, but isn't obligatory!

climbhoser

I'm one of those people with a fast metabolism who can't go long without food. I guess I can, but I suffer

So, I like a quickie in the morning like a glass of milk even, just something with a little bit of sugar and fat. Carnation Instant Breakfast is great, too, if you want to throw one down. Granola bars=good.

I don't need much, just something. Waking up having not eaten since dinner the night before is a recipe for disaster for me.

Even more important to me is before heading home. I'm usually terribly hungry by the afternoon, and you have less time to recover for your home trip than for your to-work trip. So, I try and graze at the office, make sure I'm getting plenty in me. I have peanut butter stashed for a good boost...I'll even just do a spoonful or two!

I also do whey protein right after my morning right for recovery and muscle building.

As you can probably tell, I've got a routine, and you will too. Everybody's different, everybody rides different, so you just have to feel it out based on what you know about yourself.

If you want a good mid-ride something to keep you going I would just get some granola bars for the quick sugar. Heck, even Snickers will satisfy.

mdweezer

I'm really enjoying all of this advice. I'm thinking an instance breakfast drink mix would work well for me in the morning. I can mix it the night before and keep it in the fridge and sip away as I get packed and ready to head out and then suck down water along the way and I'll have my coffee and morning snack at work.

Because my ride is completely flat I think it will only be a matter of pacing myself and knowing when I can push it a little harder. That's what I'm looking at a cheap bike computer to get an idea of speed, time/distance for my trip so I'll be able to see day to day how I'm progressing.

lil brown bat

Be careful with that stuff. Those so-called "instant breakfast" mixes are a very concentrated source of calories, and like JeffS says, 10 miles on the flat just doesn't burn that many calories.

DataJunkie

+2

Plus, before my accident I was not eating until at work. This is with a 28 mile ride in.

However, if you have a horrible diet one should change it simply for health reasons.

nashcommguy

You've really got a nice commute. 10 miles flat will allow you to make your ride as easy or difficult as you want it to be. It's enough distance that you WILL work up a sweat, even at moderate pace. So, arrange yourself a place to change from riding to working clothes and vice-versa. Turn your cycling clothes inside out as they will dry more completely that way. Take some hangers to your workplace. Also, deo, handtowel, Tinactin spray for your shoes...it's cheap and effective.

My commute's 20 mi each way and I'm blessed to have locker and shower facilities(no hot water, though ). I'm able to take my week's work clothes in on Monday and bring my daily work clothes home each evening. It takes about 10 mins to change and organize everything. You'll develope a system for your eating habits the same way. Moderate carbs...like oatmeal, granola and a banana before you leave in the am and a granola bar before leaving work should be plenty at the beginning. As you step up the intensity of your ride you'll notice an increase in your appetite. Brown rice, lentils, garbanzo beans, chicken(w/o the skin), steamed veggies will all appease while being lean. And get the best rain gear you can afford. You wont reget it.

TRUMPHENT

Heh, you are about to learn all about prevailing winds in your neck of the woods. The first law of commuting physics is The direction of travel to work is exactly the opposite direction the wind is always blowing during the work bound commute.

The second law is same as the first except that now your are headed home.

Since Sir Isaac Newton predates the invention of the bicycle, his rules have been found to not apply in all cases to cycling.

ratell

As a new commuter (two weeks now) I think the best advice is coasting and stopping. I found the first week getting off the bike and taking a drink of water for about 2 minutes really refreshed me. By the second week I was able to go the whole ride without stopping. (though my commute is only 6 miles with some hills).

politicalgeek

Great advice there. Luckily the first half or so of my ride is on the MUP, so plenty of opportunity for coasting on some little downhills. I also have to use the cross walk on 2 main intersections, so a nice break at each and one last break to go from the trail head park onto surface roads. There is a day care right across from the park, so I usually stop and let the cars clear out, check the time and grab some water.

Another thing to consider is packing up ahead of time, as much as possible. I get clothes, shoes, belt all packed; make sure the lock and cables are there as well as the repair kit. Double check everything in the morning and toss all the cold stuff in the lunch box.

scoatw

I eat oatmeal w/ cinnamon and sugar-free syrup for breakfast. Its important to fuel yourself before you ride. It helps to burn calories. Contrary, its not good to exercise before eating.

mtnwalker

Eating before or after a ride depends on individuals. It also depends on what your personal goals are besides saving gas. Do you want to lose weight? Do you just want to up your cardio and maintain weight?

When I took up commuting I mainly did it to lose weight. I read somewhere that not eating breakfast before riding is a better way of losing weight. So I started to change my eating habits and gradually lost 26 pounds in just over a year.

I kinda disagree that you don't need to change your eating habits for a 10 mile ride. Maybe if you're just putzing around you don't. But once you start increasing your tempo, intensity and start throwing in an occasional interval in that 10 miles you will need to. Otherwise you won't be fueling the engine enough for it to function efficiently.

harleyfrog

mdweezer: I'm in very much the same situation, although my planned commute is about 14 miles one-way. Right now, I'm just starting to condition my body back into cycling shape. I agree with others is saying you should keep a high RPMs on your pedal stroke. If you don't have a cyclocomputer with cadence, than you can simply count "one-and-two-and-one-and-two", with your left foot hitting the bottom of the pedal stroke on each number. That is close to 90-100 RPMs. Also, stretch your legs muscles before and after each ride. Not only will it help prevent injuries that could set you back, it helps make your muscles more relaxed and allow for more growth. I typically stretch before and after my rides, take a hot bath to let the muscles relax, followed by more stretching. Yoga also helps since it's a combination of stretching and strength building. Do a few Sun Salutations on your off days/weekends.

Good luck and keep up the good work.

[edit] Here's a better Sun Salutation visual.

mconlonx

Everyone is usually rushing to get out the door in the morning but even if you weren't on a bike, I'd suggest breakfast for health anyway. Eating in the AM supposedly gets your metabolism fired up for the rest of the day. Quick, nutritious, and yummy: whey protein shake. Make it with frozen fruit--bananas and cherries are best (IMO). If throwing things in the blender is too much of a hassle, toast with peanut butter and bananas is another quick meal. Try to finish eating about 30 min before you leave the house.

I'll second the suggestion of sun salutations--great way to stretch and warm up a bit before your ride, which is always suggested by them what purport to know. For me yoga is a two-fer timesaver, stretching and calisthenics at the same time.

JusticeZero

If you don't feel like you can bother with the fancy preparations, just grab an apple.

rhm

I agree with the remark that you don't need to eat for a 10-mile ride; that is, you don't need to change your diet / eating schedule around that ride.

I also agree with the suggestion you chose a fast pedalling cadence. I think Cephy suggested 75-90 rpm; I'd suggest an even faster cadence for a while. Looking at the gearing on your 8H, and assuming it has a 25t cog on the rear, you'll probably want to stay in your lowest three gears most of the time, getting into 4th or 5th once or twice in your ten miles. I ride a Downtube Mini, which has lower gearing than your 8H, and I rarely get above 6th gear.

Have fun!

savethekudzu

mdweezer:

High cadence / low gears is good advice, particularly on hills, but even without them. Go for distance, not for speed. I would carry some granola bars (or similar easy-access food) as well as some water; you can stop and eat if you need to, and you may not need to, but I think you're more likely to need to in your first few weeks (while your body gets used to expending energy this way).

Please post a report on what it's like and a review of how well you like the Downtube as a commuting bike!

BTW: how will you be carrying your stuff?

alpinist

10 miles flat isn't bad unless you are really out of shape and you have a headwind. That said...

Don't be afraid to take a day off once in a while in the beginning. Riding 10 miles twice a day 5 days a week is really a lot of work when starting out. I am a distance runner and marathoner, and I would not imagine starting my training by running twice a day 5 days in a row. Your muscles develop while reparing after the exercise, not during the workout, so it would help to have some rest days here and there to start to speed up your develpment.

Or, just go for it. Whatever works.

Voxxy Brown

Just keep at it, and don't give up if the first week sucks. The first year I started commuting, I got on the bike, and didn't realize my seat was low, and it was that first week period where all the muscles are weak and I was getting winded easily. Nothing was working out.. I was grumpy at work and dreading the ride home. After 3-4 days of this, I actually said "screw this" and drove the rest of the summer. I totally regret it now and learned my lesson and now am a die hard commuter. I'll never do that again.

So, just let yourself go through those early strains and it will pay-off!. Good luck.

harleyfrog

I will echo what Voxxy Brown said. If you're new to cycling and/or out of shape, it's going to take awhile to get your body conditioned to riding that distance. I'm starting slowly by doing 5 mile loops every other day to build a base and then gradually work my up to longer distances and more riding days.

Oh, another thing you might want to consider is keeping a cycling diary to record your distances, speed, heart rate, how you felt, etc., as a way of charting your progress and keeping you motivated.

DataJunkie

or if you love stats use something like bikejournal.com, bikewire.com, or mapmyride.com to chart everything.