Bicyclists, what's your routine?

[KoreanGuitarMan]

Some of you may remember my thread on the topic of those goofy looking padded Lycra bike shorts. This thread is not about Lycra bike shorts.

For those of you who are riding to get into shape, or to keep the shape you've already got, what is your routine? Where and how do you ride, how long, how far? What does your rig consist of. Any particular accessories you couldn't live without?

I've had my beautiful blue Trek 7.3FX for almost two weeks now.

The only accessories I've added to the bike so far are a front and rear flasher/lamp, as well as bicycle computer. I'm planning on picking up some bar ends maybe tomorrow so I can change up my grip, putting less stress on my arms during hard climbing.

Most of my riding is on the paved bike paths and slow side streets. The hybrid bike with its skinny (though not road bike skinny) knobless tires and lightweight aluminum frame make it feel like a rocket ship in comparison to the heavy steel mountain bike I had when I was a teen.

My can't live without accessory? While I feel the computer is a necessity for fitness training, my one absolute must is music. Riding is a more pleasurable experience with music, and helps me keep a steady pace. Wind and traffic noise are a drag and add stress to the workout on long rides. With music playing it's just white noise. I'm very glad I got my finicky portable CD player working so I could use it while riding. There is nothing like riding along the lake with the moon shining down and having some really great tunes to go along with the scenery.

The routine that I've got somewhat tacked down is that I'd ideally like to ride 7-10 miles per day, and 5 miles at the minimum. I went on a hard 13.5mi ride two days ago and I paid for it, so I'm trying to keep the max at 10mi now since that seems to be a comfortable compromise.

Any other bikers want to chime in?

[Frantic_Rock]

I ride my bike every day to work and back home. Takes me 20-25 minutes each way. Its only 4.1 KM, so sometimes I speed and get there in 16-18 min.

I have a car, but i let my girlfriend take it to work every day, because she works much further. I moved specifically next to my job for this reason alone - to ride my bike. Because if i didn't have to do it, i would never exercise.

[Gearjoneser]

No accessories, other than water, and a triangular bag that's attached to the frame for my keys, cellphone, emergency contact numbers, and spare change.

The main thing is the willingness to get up first thing in the morning, put on the shorts, and do it.

I try to stick to 4-5 days per week, doing 6 miles. 3 miles down the main road, and 3 miles back, all on a nice wide bike path. I don't get crazy with it, so I don't burn myself out. Just a consistent 6 mile route that rarely changes. It's easier to stick to it when it's not overly complicated......such as taking your bike somewhere in your vehicle.

[ratherdashing]

Getting into a routine is the most important thing. The worst thing you can do is set yourself a goal that is going to wear you down and make you sick of cycling. This is what I did. I decided that I was going to bike 18 km each way to/from work three days a week. I was able to do it for a while, but over the long term it was not achievable. I wore myself out, I was spending a ton of free time on the bike, and I wore the bike out too. I eventually became so frustrated that I stopped cycling altogether. That was over six months ago, and I still haven't been on the bike more than ten minutes since then.

My plan now is to replace my beaten-to-pulp bike and just focus on doing fun rides around the city. Vancouver is a great place to ride, and there are so many paths and bike-priority roads I can go exploring for months and not get bored. I just need to make cycling fun and simple again, then maybe think about going further.

[Gearjoneser]

RD's right about choosing an easy routine you can stick to. That's the main mistake people make with a new bike....they go on a serious ride, realize it's strenuous, and lose interest.

To get your muscles up to par, go a few times per week on a short ride, like 3 or 4 miles.
After a week or two, you'll feel your legs getting into shape and the ride will feel too easy. Adjust the length and difficulty of the ride to what your muscles can handle.

[Juanhanglo]

how about a pump and emergency tools? most can fit in a small bag under your seat. From experience, flats in the middle of nowhere suck. Big time.

[ratherdashing]

I would also caution you against riding with headphones on, especially if you ride in traffic. Your ears are critical in helping you avoid accidents, because they catch things your eyes will miss.

On that note, a rear-view mirror mounted on the end of the left handlebar is a godsend for urban cyclists. They're cheap and might save your life.

[Kac]

I recently bought a new Trek 4300 and I've been loving it!

I've been riding for years, but have been taking it a lot more seriously lately.

I try to ride actual Mtn. bike trails once a week, but I ride all around town on 5-10mile rides a few times a week.

Definitely a great way to help keep in shape.

[ratherdashing]

Just for reference, here is what I had on my bike during my cycling prime:

HANDLEBARS:
- rear-view mirror
- computer
- bell
- pouch containing wallet, phone, keys, mini bike map, mini transit map
- headlight
- asymetrical soft rubber grips

FRAME:
- water bottle w. flip-top lid to keep road gunk off the nozzle
- mini taillight mounted facing the right (so I don't get T-boned at night)

REAR RACK / PANNIERS:
- large taillight
- pump
- puncture repair kit
- all-in-one bike tool

CLOTHING:
- helmet
- gloves
- bike pants or shorts
- weather-appropriate shirt
- waterproof foot covers and windbreaker for rainy days

It's a lot of stuff, but I used it all regularly. I think the most important things though are the lights, the mirror, the water bottle, and the helmet. You can get by without everything else.

[RW James]

I have a Trek that's about 8 years old now - I love it. I ride 3 times a week (M W F) for about 45 minutes. The route is fairly level with just enough grade to keep me working.

I tried a "computer" but I had trouble resetting it after each ride. Someone tell me a good model to get.

With regards to music - it sounds like a good idea, listening to music while you ride. But I find that I really want to hear the traffic around me, so I think it would be unsafe. Instead, I often compose music while I'm riding. I get funny looks from people as I go by them singing - but oh well.

[shawnr]

I worked up a sweet route when I lived across town--about an 8 mile loop with about a 1/2 mile grade in the middle, I would loop that 2-3x a day when I got off work. After a year I was doing about 125 miles a week. Too bad there's no side streets like that over here.

[KoreanGuitarMan]

Yeah, I've got tire levers, inner tubes, and a frame mounted bike pump. Took the pump off of the frame and threw it in my pack instead. Backpack has a hydration pouch too so I always have way more water than I really need.

I always ride with a helmet. The headphones are not the in-ear type and the volume is always at a level where I can hear traffic noise easily. The small amount of riding I do on the street is usually at night when the traffic is very sparse.

Did a 10mi ride this evening. I've ended up riding every other day, which to start is fine. I had this idea that I was going to wake up early every morning and go for a ride. Then I discovered how nasty the winds coming off the lakes are in the morning and decided, essentially, screw that. Night rides are more fun anyway. Hardly anybody else on the trails and the sights are amazing. Seeing the moon shining down over Lake Monona on the way out, and the capitol building/downtown lights on the way back.

[ratherdashing]

Sweet. That's the best way to ride - when there is no traffic and you're just out enjoying yourself.

Another suggestion: do some quick stretches before and after cycling. It will only take a minute, and will ensure you don't hurt yourself. Stretch your quads and hamstrings at minimum if you're going for anything longer than about 2 miles.

Regarding pumps: lately I've seen these little single-use compressed air canisters that work in the place of a pump. They're pretty cool - they can inflate your tire a lot faster and to a much higher pressure than a hand pump, plus they take up less space. Believe me - if you've ever had a flat in the middle of a long ride, you would appreciate being able to get your tire fixed and filled as quickly as possible.

[Surgeon]

I ride 10 km to work 3-4 times a week... i don't take anything with me.

Plus, I have a 45 km ride that I chose for the number of steep climbs I can get... I do that ride 3 times a week after work. I come home, eat half a bagel, change and get going. Usually takes me 1h25 to do. Then it's time for a good meal with lots and lots of fruits and vegetables, carbs (usually rice) and proteins (cheeze but you guys could go with lean meat too).
I bring the following: water and gatorade; and a pouch containing the following: spare tube, tire levers, money, CO2 cartridge with inflator and multi-tool.

Once every week-end, I go with a 3-4 other cyclist friends and we usually go for a ride that between 100 and 130 km. There's different circuits that we use to get variety but there's always a lot of climbs too. Good breakfast with lots of carbs, some proteins and a little fat. I bring the same things as described above, except that I also bring energy bars (my favorite is Clif Bar oatmeal and raisins) that I eat by small bites all along the road. The post-ride meal needs to be complete in order to replenish your system and make sure that you recuperate adequately.

Some folks feel that they need to bring a ton of stuff (i.e. tools, spare part, etc) with them... IMhO, these folks confuse being prepared and a properly maintained bike. Bad lucks happen but that's why I also bring money with me (20-40$ in that little pouch) in order to be able to ride a cab home if needed. Happened to me once in 4 years.

That's basically it for me.

[Markk]

HANDLEBARS:
- computer
- headlight LED
- asymetrical soft rubber grips
- side horns (I forget what they're called)

FRAME:
- water bottle w. flip-top lid to keep road gunk off the nozzle
- pump
- sack with keys, chain wrench, tire puller-offers, tube patches, mini tool set (screwdrivers), wallet,

REAR RACK / PANNIERS:
- large taillight LED

CLOTHING:
- helmet
- gloves
- lycra shorts
- lycra shirt (and on top goes warmer stuff if needed)
- PSD shoes
- sunglasses

OTHER:
- Shimano PD-M540 pedals
- Avid BB7 and SD7 breaks.
- some kind of off road tires.

My bike is a mountain bike, 26inch wheels.


My ride is every second day. About 40km at give or take 22-24km/h average. I would say it's a mix of 70% asphalt and 30% off road. THe asphalt consists of 60% straight and 40% semi steep hills. Off road is 50/50.

I have a heart monitor but that's usually more for checking how I did than trying to keep pace (different story when jogging). I've developed a nice cadence speed that I judge by feeling and more or less know when I should be pedalling faster or gearing up/down.

I can't listen to music because when I push hard and give it all I've got music makes it harder to focus. It's also a safety thing. You should be listening to your surroundings when you're riding as you have less time to react and possibilities.

If I want to be increasing distances I'll do 20km, then 40, then 20, then 50, then 20, then 60, etc with rides every 2nd day (or 3rd once I start getting around 50-60km).

And yes, I wear underwear with my lycra shorts