Road Cycling Essentials

George Hincapie · 12 Jan 2013 at 20:35

saddler said:
First attempt on the roads with clipless pedals today. Only fell over twice so not too bad. Not convinced they offer any benefit yet as my times were no different to riding with flats.

I seriously need to improve my leg strength. I do a a lot of running and can keep a constant pace and heartrate going all day. I usually stick around 155-160bpm when running but can only average 130bpm when cycling. If I try and push harder my legs start to go. I assume the best way to improve leg stength is just to do more cycling?

No.

You can do weight training to help improve explosive leg power and also improve strength in cycling specific muscles.

I also use the gym at work at lunch times and either ride tempo on the exercise bike for 30 mins then do core work for another 30 mins, or I use the strength program on the bike (set to the highest level), so it's 45 secs of easy spinning followed by 15 secs of max resistance.

Then Turbo Trainer for an hour in the evenings (not every day because the commute and work just drain me sometimes).

chanjy · 12 Jan 2013 at 20:36

saddler said:
First attempt on the roads with clipless pedals today. Only fell over twice so not too bad. Not convinced they offer any benefit yet as my times were no different to riding with flats.

I seriously need to improve my leg strength. I do a a lot of running and can keep a constant pace and heartrate going all day. I usually stick around 155-160bpm when running but can only average 130bpm when cycling. If I try and push harder my legs start to go. I assume the best way to improve leg stength is just to do more cycling?

Probably need an easier gear and pedal faster? Do you know your cadence?

George Hincapie · 12 Jan 2013 at 20:36

chanjy said:
Not sure that Colnago will be a huge upgrade tbh. IMO you pay a big premium for the brand name that isn't justified until you get to the C59. Otherwise it's just a frame made by Giant and painted by Colnago!

IMO if you want a frame made by Giant, get a Giant - they make some really nice bikes and aren't quite as pricey

The M10 is very nice as well. Not lugged, but lovely.

VeNT · 12 Jan 2013 at 20:38

Rusty_Noob said:
Thats a pretty good deal! But by the time I factor for shipping and a casette I'm looking at £100 - all I really need is a rear wheel complete with a 10 speed shimano casette - if I could find one of those for about £40 I'd be happy.

I might just buy myself a new wheelset and use my current Mavic Aksiums as my turbo wheels, decisions decisions...

tbh you're looking at ebay, and I'd guess it'll be a worn out casette tho.
maybe build some? or try freecycle for the wheels and pickup a casette?

touch · 12 Jan 2013 at 20:43

saddler said:
First attempt on the roads with clipless pedals today. Only fell over twice so not too bad. Not convinced they offer any benefit yet as my times were no different to riding with flats.

Clipless pedals alone wont make you any faster. But they let you change your pedalling technique to be more efficient. You are securely attached to the pedal, so you can now apply pressure in a full circle rather than just pushing down. It takes time to get the hang of it though.

Calpol · 12 Jan 2013 at 20:50

George Hincapie said:
Wilier are nice. Your Wilier is lovely. My view is the CLX isn't going to be enough of an upgrade to justify the cost. There's a couple of beautiful Wiliers owned by guys in my Club I see at weekends - perhaps have a look higher up the Wilier range?

Perhaps something like this?

You are right. I think I would have to see a GT in the flesh. What I would really like would be a Zero 7 !! Anyway new wheels will be the only purchase this year I reckon

grudas · 12 Jan 2013 at 21:00

[DOD]Asprilla;23546463 said:
I know, I ride through it every day.

and you need proper fat cycling gloves for winter? :eek:

saddler · 12 Jan 2013 at 21:09

touch said:
Clipless pedals alone wont make you any faster. But they let you change your pedalling technique to be more efficient. You are securely attached to the pedal, so you can now apply pressure in a full circle rather than just pushing down. It takes time to get the hang of it though.

Practice is what I need. I think a trainer might be a good investment so I can start doing more controlled enviroment training. I find it hard to get in a rhythm on the road with constant traffic lights, roundabouts, potholes etc in the way.

[DOD]Asprilla · 12 Jan 2013 at 21:14

grudas said:
and you need proper fat cycling gloves for winter?

Well it does get well below freezing on the outskirts. It will get below -5c when I leave the house in the morning.

I wouldn't call them fat, just full finger. I generally wear full finger gloves when it gets below 5c as it's more comfortable.

One More Solo · 12 Jan 2013 at 21:30

grudas said:
and you need proper fat cycling gloves for winter?

Everyone is different, my winter riding gloves in London were often a merino liner glove AND a thick outer glove. Same goes for people riding in shorts/thin tights through winter, no idea how they do it but it obviously works for them.

Vonhelmet · 12 Jan 2013 at 21:30

Thanks to touch and Jonny ///M for giving me some pointers on getting my brakes off. I managed to get the recessed nuts out using an Allen key. The front one gave up the ghost as I was tightening it back on, but at least the brake is in place. I guess I'll just have to replace the nut next time the need arises to remove the brakes.

So, I've got my mudguards on, subject to giving the rear stays a bit of a trim.

Unfortunately, the front brake remains broken... I've got it all adjusted correctly, and it closes alright, but it just doesn't want to open. I've tried loosening the nut that joins the two calipers together, but I'm worried about the whole brake just coming apart, and it seems more to me like maybe the spring isn't doing its job. I might drop it into halfords tomorrow to get it looked at.

rogan · 12 Jan 2013 at 22:38

After taking apart my road bike for a good clean and to install the new forks (that ive not got round to doing yet..)

I accidently left my chain after cleaning on the garage floor and now its all rusty

F U

[DOD]Asprilla · 12 Jan 2013 at 22:56

Looked at the weather for the coming week. Looks like I should pull my finger out and get cracking on building thr CX9; it's only been four months since I bought all the parts.....

VeNT · 12 Jan 2013 at 23:10

rogan said:
After taking apart my road bike for a good clean and to install the new forks (that ive not got round to doing yet..)

I accidently left my chain after cleaning on the garage floor and now its all rusty

F U

how rusty?
odd that it would go rusty that fast?

Saytan · 12 Jan 2013 at 23:14

Clean it again. Wire wool it if you need to. It'll be fine.

rogan · 12 Jan 2013 at 23:31

Its been there for about 10 days, and just some orange spots around the pins, will try cleaning

grudas · 13 Jan 2013 at 01:05

That is nothing then :-)

on the gloves bit yes i agree everyone is different.

Saytan · 13 Jan 2013 at 13:22

Wiggle are offering 6 road tubes for £9 at the mo

http://www.wiggle.co.uk/lifeline-es...ium=wiggle-social-media&utm_campaign=llinners

PermaChanged · 13 Jan 2013 at 13:23

weta · 13 Jan 2013 at 14:29

Rusty_Noob said:
My poor legs!

At least it's warm and dry in there.