A few newbie questions
andy25
Posts: 4
Dear all,
I recently got my first road bike (this summer) and have only accumulated around 900km in the saddle, so please bear with my (naive?) questions!
1) Improving performance
I consider myself a reasonably strong runner (36 min 10k / 1:23 HM), but am having some difficulty in getting stronger on the bike. In comparison, my bike times appear to be very slow. According to Strava, I typically output an average of just over 100 Watts of energy for a bike ride, with average speeds of ~23/4 km/hr. Are there any specific training plans that can be recommended to improve my strength on the bike?
2) Flats vs cleats
I know this subject has been explored quite a bit, so am not asking the benefits/negatives of each. At the moment I prefer flat pedals as I don't feel confident to be 'locked-in' to my bike. It appears that some falls will be inevitable if I change over to cleats, and I'm not too keen on that. My main questions are... are flat pedals really considered to be a huge negative for road bikes and are there any flats that can work well with road bikes? Also, can you recommend some road bike cycling shoes that work well with flats?
3) Dress code
What are some good quality cycling clothes? I have heard that Castelli make some decent apparel. And are team jerseys, etc. frowned upon? I really liked the GCN team jersey, but don't want to look silly.
Thanks in advance, Andy
I recently got my first road bike (this summer) and have only accumulated around 900km in the saddle, so please bear with my (naive?) questions!
1) Improving performance
I consider myself a reasonably strong runner (36 min 10k / 1:23 HM), but am having some difficulty in getting stronger on the bike. In comparison, my bike times appear to be very slow. According to Strava, I typically output an average of just over 100 Watts of energy for a bike ride, with average speeds of ~23/4 km/hr. Are there any specific training plans that can be recommended to improve my strength on the bike?
2) Flats vs cleats
I know this subject has been explored quite a bit, so am not asking the benefits/negatives of each. At the moment I prefer flat pedals as I don't feel confident to be 'locked-in' to my bike. It appears that some falls will be inevitable if I change over to cleats, and I'm not too keen on that. My main questions are... are flat pedals really considered to be a huge negative for road bikes and are there any flats that can work well with road bikes? Also, can you recommend some road bike cycling shoes that work well with flats?
3) Dress code
What are some good quality cycling clothes? I have heard that Castelli make some decent apparel. And are team jerseys, etc. frowned upon? I really liked the GCN team jersey, but don't want to look silly.
Thanks in advance, Andy
0
Posts
Don't take too much notice of Strava. There are times on there where if most of us here were to quit our jobs and become full time cyclists, we still couldn't reach them. 14mph is perfectly respectable average speed (I would say that as most of my rides come back to that number
Intervals are the usual method of improving your performance. Other than that as a mate said to me, every time your censored hits the saddle you should be putting in 100% effort - I don't entirely buy that but he's quite quick so there's probably something in it!
It's a contraversial area, but most say that clipless pedals are going to help your efficiency on the bike meaning your foot is always in the correct place and you have better power transfer.
Wear whatever the hell you like, I wouldn't wear team jerseys or GCN but that's just me. Wiggle do a good range of kit, look for dhb.
1. Ignore the wattage from strava as it's usually complete garbage. (unless you are using a powermeter). I'm sure with your running fitness the improved performance will come as you spend more time on the bike. Learning things like cadence, pacing etc will have a dramatic effect there, I'd just enjoy riding your bike before thinking about training plans.
2.Ditch the flats, if your worried about falling off, don't be. The chances are if you do fall off it won't be because what you are trying to do is difficult. Pretty much everyone has fallen off at a junction having not unclipped, it's usually just pride that's hurt. Being clipped in will probably give you a performance increase as well because you won't be losing power like I'd think you would if using trainers.
3. Castelli are great, I'm not a fan of team jerseys but wear what you like (apart from baggy shorts and t-shirts :roll: :roll: ) if people want to turn their nose up, let them, it's your money. Brands like Polaris, DHb are good quality for not much money.
Keep pedaling.
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2. Go clipless - you won't regret it, and yes, like everyone else I've fallen off when forgetting to unclip, but only damaged my pride.
3. Get some cycling specific kit at whatever price points fits your budget. I'd avoid team kit myself, and similarly yellow / polka dot / rainbow jerseys, but ultimately it's your choice what you wear and I wouldn't give a toss what anyone else thinks, it's their problem.
Good luck, and keep riding, it's very addictive.
It seems that everyone is recommending to go clipless. I guess this would help with the power output, too, by the sounds of things.
Any suggestions/recommendations for shoe and pedal combinations would be much appreciated. I think they have to be compatible with each other, right? I would prefer shoes that I can walk in normally as well, where possible...
PS: Is unclipping pretty easy?
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You won't generate more power with clipless pedals and shoes, but you lose a significant amount of energy bending flexy shoes. SPD pedals and shoes can be bought for very reasonable money if you shop around - Shimano RT32 shoes have recessed cleats for SPD 2-hole cleats.
Yes, there are a ton of training programs for cyclists. I started off using the workouts in Chris Carmichael's books (especially the "Time Crunched" book, since I am in fact crunched for time...). They will help you get a good base, as will Hunter Allen's training program - but that one is pretty serious for a beginner. Technique will help, but a structured program will get you to the same level as your running more quickly.
Definitely go clipless, and yes you will get more power with good technique. Clipless help eliminate the flat spots in your pedaling cadence, and while you can approximate it with flats, clipless are still more efficient. I personally recommend road pedals (Look, in my case), but others are correct that if you're walking around MTB pedals and shoes are helpful. Am a fan of Time Attack pedals for MTB, and regarding shoes I REALLY like the new Shimano heat-moldable shoes for both road and MTB. Not cheap, however...
And finally, I really like Louis Garneau gear - not super-expensive, but works really well. For jerseys, Primal Wear has some great and slightly crazy jerseys, which are fun. We use Craft for our team kit, that also works really well.
Good luck - and welcome!
Go clipless you wont regret it. You may have to go into a store & try some shoes or check the reviews 8)
I personally wouldnt wear a team colour but i do like like the GCN jersey. Castelli are very slender fitting so you need to go for a larger size than normal. :oops:
ENJOY
https://www.strava.com/athletes/8055230
Been looking at the Shimano 105 SPD pedals and some Dhb shoes; a combined investment of £75...
I went for a ride today and 'imagined' I was clipless, and practised some clipping and unclipping motions (dry land swimming anyone?). I felt I would be okay to be wearing lipless, to be honest.
Is it okay to cycle with one foot slipped in and the other not for any period of time, when initially becoming confident with clipless? It may not be necessary, but would give me a confident boost when starting out.
OK, one more thing about clipless. Practice in grass (where it doesn't hurt to fall over), and clip in and out endlessly until it becomes automatic. You'll know it has become automatic when you pedal to a stop, wait for the bike to start tipping over one way or another, then react by successfully unclipping THAT foot
Cheers
https://www.strava.com/athletes/8055230
No, the idea is that you PRACTICE reacting, then the times that you don't have an opportunity to unclip / stop on your right side, you still don't fall over
Cheers,