May 21, 2010 —It's Never Too Late To Start
Even if you didn’t get it together for Bike to Work Day, every day is an opportunity to give it a shot. It’s not a coincidence that Denmark’s capital, Copenhagen, where 55% of the populace commute by bicycle daily, has been documented as the happiest, most content city in the world.
Challenge a co-worker to do it on the same day. Having support helps. And once the two of you get used to riding in a couple times a week, maybe you’ll be fortunate enough to pull off a lunchtime ride as well. The amount of improvement in fitness that happens early on is really dramatic. In other words, in your first four weeks of riding, you’ll see vast improvements in your leg strength, your breathing, and your heart rate. Hills, or a section of your ride that made for tough going earlier, will become easier. This isn’t an opportunity to take it easy, but to keep pushing. Up your speed a bit. By pushing your threshold, that improvement will continue.
The bicycle has remained relatively the same for over 100 years except for one huge invention: the derailleur. This is the part that allows you to have multiple gears and shift between them. A smaller gear will make a climb easier, a bigger gear will allow you to build speed on a downhill. But the real idea behind multiple gears is to try and attempt a somewhat steady cadence, whether you’re on the flat, a climb, or a downhill.
The goal is about 90 revolutions a minute. This seems fast at first, and it takes getting used to, but it’s a goal. If you’ve ever taken a spinning class, you know that 90 rpms is possible, as is 140 with a lot of work. Get familiar with your gears, shifting up and down. Don’t let your chain get angled; in other words, don’t use the big ring in the front and the big ring in the back, or the small ring in the front and the small ring in the back. It places you chain at an angle which could cause it to grind. There are other combinations that will give you the same size gear.
What will keep you from doing 90 rpms? Your heart rate for one. The heart is a muscle and it need to develop like any muscle. Pro cyclists have low resting heart rates, sometimes as low as 35 or 40 beats per minute, and high maximum rates, topping out at 200+ bpms. They produce huge amounts of watts at high heart rates. By working your heart (with your doctor’s permission!) your resting rate will go down and your max will slowly rise, allowing your energy output to improve.
Another thing that holds you back is lactic acid. That’s the burning in your legs when you overdo it. The body releases lactic acid when your reach your threshold. It makes you slow down so you don’t hurt yourself. Gradually pushing yourself to just below that level will help your threshold rise and eventually, speeds that put you in pain, will not.
The great thing about commuting by bike is potential variety. You can lengthen your commute by adding a few miles here and there, by taking a different route home, by leaving a little earlier, meeting a co-worker and riding together. But none of this will happen if you don’t at least give it a try. This is no magic weight loss pill. This is consistent, healthy exercise that will gradually take off weight and keep it off, while improving your state of mind and the state of our world. If you’re not hooked after three weeks of two rides a week, I want to hear from you! Good luck and ride safe.
May 19, 2010 — Clothes, Sweat and Gears: the Logistics of Commuting by Bike
Commuting by bike is different than your usual commute. None of the usuals apply and it takes a little planning, but only because you’re not used to it. After you do it a few times, a lot of this becomes second nature.
I’ve packed all my clothes in a small backpack at times the day of the commute, but I don’t recommend it for a first time. The backpack will be heavy and you want to concentrate on your riding, not that ungainly thing wobbling around on your back. Instead, take a complete set of clothes in the day before, along with a towel and washcloth.
If you take a laptop or a briefcase home with you every day, try and take home only what you really need that night because you’re going to have to ride with that. Dump your work to a USB or email account you can access from home if necessary. By the way, researchers have found this breaking of routine to be very beneficial to keeping the brain active and boosting memory and intelligence.
You will need the small backpack I mentioned, not for clothing but for the little things you have to carry: phone, wallet, make-up, deodorant etc. Think about this the night before so you’re not rushing and forget something important. Remember the flat tire fix videos from the previous blog? Don’t forget to pack your extra inner tube, tire removal levers and small pump or CO2 cartridge to re-inflate the tire.
The morning of: I’ve found that if I shower and shave at home, even after a commute, a wipe down with a wet washcloth, a towel dry, and a fresh application of deodorant, a brush of the hair and I’m good for the day. Where? Office, bathroom stall, locker room, for the fortunate few, a gym shower room.
I’ve seen people commuting in their work clothes. There are no rules-whatever you’re comfortable with-it’s just not for me. My usual attire to commute might be bike shorts under regular short (chamois padded crotch helps) and a t-shirt. Sometimes I wear all lycra depending on the mood, and my loud lycra team gear makes me very noticeable in traffic.
Here’s a great site that can help you map out your commute and much, much more: http://www.mapmyride.com/
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May 11, 2010 — Getting Reacquainted with Your Bike - General Tips
Hopefully by this point your bike is either at your local shop getting tuned up, or it’s back home and you’ve had it out for some rides and re-acquainted. Here are some general tips to help you commute as comfortable as possible on your bike:
No matter the bike or seat, if you’ve not ridden in a while, your rear end will hurt after your first few rides. The more you ride, the quicker your legs will develop and bear more weight, and the butt ache will disappear.
Bike racer’s seats are skinny and hard for a reason. Fat, wide, tractor-like seats might seem appealing, but those wide edges will chafe your inner thighs, the padding will keep you from developing an effective pedal stroke, and they add unnecessary weight to the bike.
Mountain bikes are designed to be ridden off-road. They are much less efficient on pavement because of fat, knobby tires and shock absorbers which absorb energy from your pedal stroke and cause bouncing at higher speeds. Mountain bikes also tend to be heavier, and have smaller gears than a road bike. The smaller gears might compensate for the extra weight you’re carrying up hill, but you’ll “spin out” quickly going downhill.
Many people pick mountain bikes simply for the more upright riding position, thinking it will be more comfortable. Actually, the upright position will make you work harder as it’s less aerodynamic. The most efficient use of the body’s muscle groups for cycling is leaning forward. In this position, your handlebar should be blocking your view of your front wheel’s hub, or axle, when you look down.
It might sound scary to have your foot and shoe attached to the pedal, somewhat like a ski binding, but a cycling shoe that clicks in to the pedal will make your pedaling 100% more efficient because you can pedal in a full circle, not just the down stroke. You’ll be used to them after your 2nd ride.
Downturned handlebars were not designed to hurt backs, but to allow a more aero position. They also allow many more hand positions than mountain bike bars. You don’t always ride in the “drops” or lowest position-switch to the brake hoods or on the tops. Switching positions is good for circulation in hands and all muscles.
Speaking of switching positions, get out of the saddle and pedal standing up every few minutes. It uses a different muscle group, allows you to stretch, and takes pressure off your butt. The less weight on your saddle-which should be the highest point of your bike-the lower your center of gravity because you’re putting more weight on the pedals, inches above the ground. This is safer and gives you much more control.
Next time at your local bike shop, buy a spare tube, tire remover levers and a small pump. You’ll carry them with you in a pocket in case you get a flat while riding. It sounds daunting, but after one or two times, you’ll be back on the road in about 5 minutes. Here are videos on how to remove and install wheels http://bicycletutor.com/remove-install-wheels/ and how to change a flat: http://www.youtube.com/watch?v=i5K-DXt9djA
The next entries will come quickly since we’re closing in on the 21st of May-Bike to Work Day. Next entry: Clothes Sweat and Gears: the Logistics of Commuting by Bike.
May 4, 2010 — Three Weeks Until Bike to Work Day
Hi, I’m John Shanley, creative director for NetPlus Marketing, a digital ad agency in Conshohocken. I’ve been racing, riding and commuting by bike for much of my life, but I didn’t start out doing 60 mile races. In fact, my first ride on my brother’s racing bike was a block-long sprint that left me gasping and wheezing. I quit smoking the next day and bought a bike. That was about 28 years ago. I’m 52 now, 6’1” and I’ve not been over 170lbs since I got into shape back then. Cycling will keep you fit, give you energy and keep you feeling young.
If you’ve gotten this far, you’ve taken the first step toward commuting to work on your bike on Friday, May 21st—annual Bike to Work Day! Over the next 4 weeks of Bike Month, I’ll convince you that it is in fact possible for you to commute to work on two human-powered wheels instead of four, a couple times a week, and I’ll help you prepare in a safe and timely manner. We’ll cover all the bases, from bikes to sweat to routes to technique—and we’ll provide links to get more detailed information if you’re interested.
Getting Started
Think about it for a minute: commuting by bike reduces stress: instead of sitting in rush-hour traffic feeling your blood pressure rise, you’re pedaling away any work-related stress. If you have a 4 mile or less urban commute, odds are that you’ll get to your destination faster than by car or public transportation. Commuting by bike helps you stay or get fit and will help you lose or regulate your weight; getting your metabolism up twice a day, especially before dinner can do wonders, even once or twice a week. Finally, giving the car a break is good for the environment, the roads, and your wallet.
Your Bike’s Hibernation is Over
And so is yours. If you’re like most people, your bike is sitting neglected in the basement, garage or storage space. Dig it out, call one of the local bike shops in our links, and take it in for a tune-up. Chances are pretty good you’ll at least need new tires. Rubber dry rots over the winter and fresh rubber reduces your chances of flatting (which we’ll address later). Tell the mechanic that you’ll be commuting—there are tires made for that, even if you have a mt. bike. Unless your commute will be on dirt, rocks and gravel, you want smooth tires: less resistance, smoother ride. We’ll have multiple blog entries devoted to the bike. Feel free to email questions.
Your Local Bike Shop
Your local bike shop is a great resource. All our listed shops will give you a discount on a tune-up and parts if you mention Senator Leach’s Bike To Work Blog. If your bike is really old, or too beat up to repair and ride safely, the shop will let you know that it’s probably cheaper to buy a new bike than fix up the old one. And you can get a fairly nice bike these days for a couple hundred dollars. Don’t choke. Think of all you’ve spent on gym memberships, exercise equipment and diets over the years. Not only is the bicycle the most energy-efficient machine invented by man, but also the only one that makes getting in shape so fun. You’ve cursed the stairmaster. You’ll never curse your bicycle. Tip: take your helmet to the shop too. They’ll make sure it fits correctly and is solid. Bike helmets are designed to take just one hit—they absorb the blow so your cranium doesn’t. If your helmet was mistreated or dropped, or is just plain old, investing in a new one is an investment in security.
You’re Doubtful, but we’ll address all this and more in the weeks ahead
My commute is too far! Answer: Ride partway to a bus or train stop, lock the bike safely and take public transportation the rest of the way.
I have to look professional at work—I can come into work sweaty and unkempt! Answer: We’re starting with one day here. You’ll take your clothes in the day before with a towel, washcloth, brush, etc, and you’ll clean up once there.
I can’t take my bike inside my office or workspace! Answer: You’ll find a safe place to secure it nearby with a U-Lock.
I’m afraid of riding around cars and in traffic! Answer: We’ll find you the safest, least traffic-ridden road to ride on, and we’ll also talk of ways to become more experienced riding with traffic.
We’ll post about two or three entries a week. Each one will have tips and baby steps to get you out and comfortable on the road. If you follow along, you’ll be ready to commute to work on May 21. I guarantee. Now call your local bike shop and get your bike situation in order.
Next entry: Knowing your bike.
