Advice for my road cycling commute (Inner city)

[Roady]

Hi guys

I started cycling last November for my work commute (7km along inner 'city', with no hills) and have tried to do 4 days a week since then... I've lost close to 3" off my waist-line and just under 2 stone - but now I've found I'm putting on more weight! Nothing diet wise has changed and my legs are defo more toned than a few months ago, I guess I am just building muscle rather than losing fat? Anything I can do (I'm not too bothered but another half stone loss would be nice!)

I've been using Strava to monitor my progress and without it I'm pretty sure I wouldn't still be cycling!

Anyway onto my bikes and the real gaps in my knowledge... Prior to last November I hadn't ridden a bike since the age of around 17/18 (I'm nearly 34 now). I caught a deal at Halfords (my budget was quite low - £180) and figured the '6-week service' they do as part of a purchase would be a good choice and picked up the Carrera Subway hybrid. It was a good introduction or starter for me but as I've got better/fitter and more conditioned I reached the end of the use of the bike, I'm still intending on keeping it for the winter.

A month ago (or slightly less) I took advantage of another Halfords deal and picked up a road bike, I immediately noticed the difference.

But before we go any further, I do realise that Halfords is not the best place to go for bikes and I really wouldn't trust them with more advanced things - but the bike I picked up was again within my limited budget (£299) and the reviews I read online reassured me for my budget I wouldn't find much more (without risking buying a S/H stinker!)

I picked up the Carrera Virtuoso and changed the pedals to some 'normal' flats... I'm fully expecting to change the tyres before long and will go for some SPD's in due time (A520's). But onto why I've posted this here...

Firstly now I've got used to the road bike I'm noticing more about my use of it, coming from flat handlebars to the racer style I found hard. I'm getting there but still find quite a strain on my inner arms, is there something I can do with my body/seat positioning to help solve this? I've only dropped down onto the lower bars a couple of times and do not find it very easy! Again I think in time that'll come.

Next, I'm still finding the skinny tyres quite 'twitchy', especially now there has been a little rain!
I know these tyres (Kendras)the Virtuoso comes with are not good, what should I be looking at next for my road commute, I've heard gators mentioned? I have yet to experience a puncture, I have a track pump and have been keeping my tyre pressure topped up (around 80psi), tyre maximum is 110psi but no recommended pressure listed.

Although I've pretty much decided on the SPD's I should get (dual use), the A520's how do I go about choosing my shoes? I'm fairly picky when it comes to footwear and have been riding in my Nike Airmax TN's and 95's. Again budget will be quite tight.

And finally, when I bought the bike from Halfords the guy explained to me about 'cross-chaining' and how I should 'half' change on the crank to avoid this (never had to do it on my hybrid)... I'm still figuring it out but now the bikes been worn in I think my front derailer is slightly catching anyway, any tips on how to adjust this or how to avoid the cross chaining?

I realise that longer-term I need to get more budget together for my next road bike...

Thanks for any advice and opinions, noob here willing to learn from you pro's!

 

[Roady]

Thanks for the wealth of good info guys, that's EXACTLY why I posted here!

I'll quote and my replies/further questions... Not really for grudas and Tart if anyone wants to offer their advice it'd be gladly welcomed!

what happened is simply your body got used to 25miles/week of cycling and that's it.. either start PUSHING really hard to get more out of your short commute

You're right about getting used to it, my 'recovery-time' (once I'm at work and stop sweating & heartrate back to pretty much normal) is probably near 5 minutes now and since the road bike I'm finding it easier to do 4 (sometimes 5) days a week. I am still pushing myself (it's in my nature to always try and improve, Strava has helped with that!)

Or do more miles during the weekends

I'd love to but finding the time is hard!

I really want to find a local route with a hill or two to test me - as I have none on my commute! I'm pretty sure they'll finish me

make sure you seat etc is set properly too, a lot of people drop the saddle really low on road bikes - which is incorrect and generally it should be a little higher than what you would have on a MTB - many videos on youtube etc explaining you how to set up your bike.

bike-fit is a good idea but it's extra money of course.

I imagine this would be better done myself (rather than Halfrauds) due to my non-existent budget?

Any guides you guys would recommend? Something like this and this?

I've only adjusted my seat and that was only to go a little higher, I did it on my hybrid a number of times as my legs got stronger - longer pedal-stroke I found (as I've got quite short legs).

but I'd recommend getting some gloves.

Fingerless? I imagine these are for grip not for protection?

as far as tyres go those kendas are probably rubbish

They are, many of the reviews of the bike I read prior to purchase (not just on the halfords website) mention they'll need replacing.

I'd not heard of vittoria and had the gators recommended by a few guys at work... If it were down to me I'd probably go for tyre brands I knew - Michelin (the Pro4 Endurance read well!), Pirelli, Goodyear etc. I'd happily spend £20-£30 on each tyre, any others I should be looking at?

pedal wise get mtb pedals and shoes for commuting, I've got -;
http://www.wiggle.co.uk/shimano-pd-m520-pedals/
with
http://www.wiggle.co.uk/shimano-m064-spd-mountain-bike-shoes/
and they're great.

Those are the exact ones I've looked at, the A520's are listed cheaper other places, any recommendations on sites? I see wiggle, crc and evans mentioned everywhere but not many others!

next time you buy a bike do ask for advice though either a new thread or in the massive road cycling thread we've got going.

I'd continue in my own thread, I'm only on page 5 of the massive road thread lol!

Edit: Avoiding cross-chaining is mostly about not using the two extremes of gears on your front and back together. For instance, don't use your smallest front cog at the same time as your smallest back cog. Try to get in the habit of staying on the inner cogs at the back and switching your front as needed for hills/etc. If you have to go up a really steep hill then you want smallest front, largest back. Going down hill and spinning out largest front, smallest back.

I've tried this the last couple of rides, I get it and for prolonged uphill & I've change down to my lower crank, but for stop-start at traffic/crossings I don't find it very easy - even lost my chain last night and had to put it back on the crank (& lost a chunk out of my thumb doing so!)

I guess a bike with 3 cranks wouldn't have this problem (like my hybrid), bit late now!

 

[Roady]

The increase in weight on my arms is probably it, I'm cycling with more bent arms this week and things don't ache as much. The ache was from the different hand position and I think I am reaching slightly!? It was from the back of my index inger over the top of my wrist and lower arm where the tendon is.

I'm going to raise my seat a little this weekend, will make sure I move it forwards too to help counter the reach!

 

[Roady]

you could possibly just be gripping the bars to tight, you shouldn't really be pulling on them at all just gently balancing of course on a steep hill you won't have much choice if you start to struggle and have to pull on the bars with quite a lot of force to keep the wheel straight

It's probably my grip combined with a little bit of a stretch - my arms are not used to the position, yet! Thankfully no hills on my commute but I'm determined to do more cycling (ie rather than just my commute) so I I'm looking at some local routes I can cycle evenings/weekends - the increase in exercise will make my commute even faster/easier along with more weight loss!

Fingerless gloves (and any decent cycling gloves) will have padding in all the right places to stop your hands from cramping/getting nerve damage whilst you ride. Definitely recommended

Is Wiggle the best place for most cycling gear? Gloves/shorts/tops and even helmets/pedals?

I use the A530 pedals and find them to be great clipped in. The few times I've had to ride using the flat side I've not enjoyed it but that is partially down to now being used to clipping really.

I only just spotted the A520's seem to be single sided, I had originally selected them as they looked to have a larger pedal (if I'm not riding in SPD's) and had wrongly assumed they were double sided! The 530's look better suited (double sided), or are there other SPD's I should be looking at with a larger pedal surface for non-SPD riding?

I ride on a compact rather than triple too and unless you're really doing a ridiculous amount of climbing it's fine - I wouldn't worry too much about missing the triple set up on your hybrid

So 2 crank cogs (I used to call them 'drive' cogs lol ) is classed as 'compact'? or is it the big size difference?

As wiggle have a (seemingly) good sale on multiple things I'm figuring to buy my SPD's (& shoes) from there while it's on, even if I don't get around to fitting and using them right away! How frequently do wiggle have sales on like this? (ie how quick do I need to be)

Thanks guys

 

[Roady]

Any padded shorts recommendations? I'm using some Asics bog standard 'sports' ones (knee length) that are skin tight but I have a pain in a 'sensitive area' after being caught out by a motorist on my commute this morning (and me hitting a pot hole I'd normally miss)!

Having to sit down most of the day at work doesn't help lol!

 

[Roady]

very thin pad I've got a pair of those and prefer my cheapo(8.99) aldi ones..

I'll check my local aldi sometime soon then... How have you found the fitting? Other clothes I've bought from there have been a little odd sized...

Assos S7's. My bits are worth more than 8.99

So are mine, but not that much!

Am I browsing Wiggle or a gay porn website?

No comment.

Undershorts the way forwards? I'm sure in this weather I wouldn't want multiple layers! I've even taken to wearing short sleeves!

I'm guessing 'active shorts' like these : http://www.wiggle.co.uk/dhb-active-cycle-short/ would be just as suitable (and well within my price range)

Good shout about the longer route, not sure why but I hadn't considered it?! I'll probably still keep my morning route (sub 20mins commute to work makes it equal to the car) and find a longer commute home... Part of the problem where I live & work (Hereford) is the river going through the middle of the city with only a few crossing points with hardly any cyclist 'friendly' routes - many of them marked on the county council's website are not what I would consider 'friendly' - there is no additional space for cyclists (you have to fight for room with the motorists) and the only 'cyclist optimisation' is space at traffic lights.

 

[Roady]

Yup. I rode 16 miles home today. I only live 2 miles from work!

Haha that's what I need to start doing a couple of times a week! Not this week though... Yearly stocktake = 6 miles+ of walking per day on top of my cycling commute!

I've ordered some dhb padded shorts and I fancied a dhb shirt to go with them along with a pedal spanner for the future...

Next on my 'hit list' has to be a rucksack that's better suited to the Nike cheapy one I have (the back panel is solid, not breathable = insane back sweat in this heat!).

But I also need one I can use when snowboarding and it has to fit into airplane hand luggage... Recommendations probably best from those of you who have taken bags abroad as Ideally I need 20L minimum as my current is that size and I can't go smaller! So some protection, definitely waterproof and a very breathable back on it, go!

 

[Roady]

Have been so impressed with the dhb gear I ordered (price and quality wise), I've ordered more! (while the current wiggle sale is on).

The current wiggle sale is also damn good on SPD's and I'm considering ordering some (even if I don't fit them right away).

I'm looking at the M530's due to the increased pedal area and double sided... I hope they are a good starting SPD and I can have the cleats quite loose?

Shoe wise I'm looking at the dhb M1.0, anyone have any experience with them? It's either that or some XC30's .

Do I need anything else? Picked up a pedal spanner last time round...

 

[Roady]

Ordered the M530's and some of the XC30's while the wiggle sale is still on...

If I don't like how the XC30's fit I'll return them and try the dhb M1.0's - thanks to Wiggle's great returns policy!

I'm back to looking at rucksacks next... Haven't sourced any gloves yet and really need to pick up a bike stand from somewhere.

Really need some guidance on how to align my gears as after my Halfords '6-week' service my front de-railer is catching at either end of my cassette (even with half-shifting to avoid cross-chaining)... I think those are the correct terms? lol

And good websites I should be using for doing my own servicing?

 

[Roady]

Got the M530's and very impressed by them! Also got the XC30's in a EU 43 and they could be a little narrower, but no shorter... In 2 minds to change them (while I can) for EU 42's but if they're much shorter I'd have to swap back to the 43's! Gah! Thoughts? I'm a UK 7.5/8 (usually 8, but occasionally 7 in some shoes).

Paul from Wiggle says Shimano are known for their sizing to be a little on the small side, I've asked if DHB are the same, as if not I'm tempted to try a pair of EU 42 DHB M1.0's... But would wait until they're on sale (only the Shimano are currently).

Also picked up a set of Crud Roadracer mk2 as I've got a wet bum a couple of days this week

Got a bike stand and some more handlebar stops as I've lost one... My bank account has suffered since I found Wiggle lol! Not bought any computer bits for a while... (sorry OcUK, forgive me!)

 

[Roady]

Fitted my M530's and XC30's yesterday along with the roadracer mk2 and went out for a trial ride... I can see where the performance with cleats comes from! Really enjoyed them any can't wait for my work commute to get used to wearing them... Also got my first puncture (in 948 miles) so a bit of a learning curve on the road tyres as only ever done MTB - about 17 years ago!

Also on my ride I found a hill... Only a slight one but one my work commute I literally have NONE! It utterly killed me... Any suggestions for training my stamina so I'm not a total let down to the cycling side?!

 

[Roady]

http://www.parktool.com/blog/repair-help

Specifically for your derailleur problem http://www.parktool.com/blog/repair-help/front-derailleur-adjustments

Great links and info, thanks yourmomma!

Ride more hills lol seems to be the only way

Ride more. Ride further.

ride over hilly terrain as much as possible to improve

Sums it up really!

I had considered a 'turbo trainer' as I'm fairly sure it would make me ride the bike more, I could do 20/30 mins here n there rather than having to allot specific time to go out riding, without a specific target/objective in mind. I could also then ride in front of the TV or in the conservatory in the rubbish weather!?

Would an adjustable turbo trainer assist with my hill 'problem'? Or am I just throwing more money at cycling when I really just need to spend more time on my bike?!

 

[Roady]

Never-mind the turbo trainer for now, this colder weather and wind in the mornings has suddenly jumped up my priority list! Brrrrrr!

I've been looking at 3/4 length bib shorts for warmth and some protection from the weather (which is sure to come!), the dhb ones seem really expensive?! Sorry dhb but I think I'll be trying some other brands out! I'm not adverse to going fully covered (rather than 3/4) and I am also looking at getting some overshoes for when the rain comes... Any recommendations guys? These review well on Wiggle (many others don't!).

Gloves... I'm after fingerless (so I can wear them in summer too) and I also have some winter gloves already... Most of the medium sized gloves on Wiggle are out of stock

 

[Roady]

Move to the Alps. Worked wonders for me .

More seriously though, Turbos are great for fitness, but for climbing hills, the only real practice is...climbing hills.

Not all of us are as committed as you mate, I assume that's not the *only* reason you moved? lol

I've got a local route with a 1.6km long 6% slope so using that as my 'training ground' a couple of times a week... That's the plan anyway - every time I get the inclination/time/courage to go try it, the weather decides otherwise!

 

[Roady]

the one where on a good day you can see Mont Blanc out of the office window"

Sweeeeeeeeeeeeet! Any near good slopes for snowboarding?

A mile at 6% sounds ideal.

I don't know if it's 6% but certainly a steady climb for that distance!

 

[Roady]

Yeah, 45 minutes to some decent slopes.

Are you taking bookings for 2015 yet? Breakfast included?


On a more serious note... The fantastic weather is back! 15 degrees on my commute in this morning @7:15am (certainly better than the 3 degrees last Wednesday!), but the nights are closing in so it won't be long until the miserable weather returns and the lights come out.

So what should be next on my cycling 'hit' list?

I'd like to think I'm semi prepared for autumn - bib tights, baselayers, overshoes, neck/face gaiter, lightweight waterproof UA coat & basic lights. Bear in mind I did this last year on my hybrid (with no clue!) with superdry windcheater, trackies and cycling clips! Is there anything I'm missing?

I should probably look to change my tyres (700c x 23c Kenda road tyres) for something with a little more grip? I've earmarked the Michelin Pro 4 Endurance as wiggle have them in stock and everyone seems to rave about them! Great price too! Is it just a case of matching the size? (so I pick the 700x23's?) I'll pick up some inner tubes too, I imagine that's the same, just match the size? Or are there particular tubes I should be using with the Pro4's?

Last autumn/winter I wore standard waterproofs over my trackies (using cycling clips), is this the best again? Just wear them over my DHB active padded bib tight with clips again? Or should I look for some closer fitting waterproofs or waterproof tights? I will be commuting through the winter again

Is a cycling computer or something to measure my cadence the next step? Heartrate monitor? I'm constantly using strava (and love it!) so natural progression makes me want to constantly improve my health and cycling. Is a garmin (or such) the logical decision? Would a bike fit be better? I've been kinda saving that until I get a better bike, but that won't be until next year now (unless I find a Caad8/9 or Defy in the '14 sales).

 

[Roady]

I've got an old iPhone4 I just set Strava going on and chuck it in the rear of my backpack at the moment but I have been meaning to switch to Android for a year or two... Probably to an S5, I imagine most cadence sensors would be compatible with it (+strava)? Or are there specific cadence apps I would be using (when riding) with Strava open in the background? Recommendations?

I'm quite tempted to see if there's an easy/cheap heartrate monitor I could use too, more for my interest than anything else... Could be useful to see if I could/should be pushing more!

 

[Roady]

If your bike can fit 25mm tyres on it I'd go for those rather than 23s. They tend to be better for rolling resistance, comfort and grip.

My tyres are a tight fit between my pads at the moment (even with the little swivel 'quick release') so I don't think I'd get 25mm's through the gap, unless I'm not understanding the sizes correctly? (23/25mm is tyre width?)

What devices do you guys use paired with your smartphones and are compatible with Strava/android?

In all seriousness anyone is welcome, within reason, the only condition is bringing or hiring a bike.

Not my snowboard?

Seriously though that's a very nice offer and very kind of you!

 

[Roady]

Ok tyres, am I being stupid (probably) but the price on Wiggle for the Pro 4 Endurance is PER TYRE and not for a set of them?

I'll have to get 700x23's as my mudguards are so flush to my frame/brakes/tyre's they'd defo rub the 700x25's (and no other larger mudguards fit my bike - without looking terrible).

What inner tubes should I get? To carry as spares... I don't have any currently! Nothing serious required - cheap and cheerful (they'll be better than my current cheapo ones). Do I need to buy valves or will they come attached?! Buy Presta (my current are)? Or is it ok to swap? (my track pump can do both)

Cadence sensors... I now have a Galaxy S5 (awesome!) so which sensors would be best for a beginner like to me use with Strava? The Garmin GSC 10 would obviously work, but is a little pricey... Would a cheap one from china be a better 'starter'? I'm not looking to get a garmin in the short term (smartphone is more than enough) but I may get a HRM soon too... I've not pencilled in any of those yet (or done much research) so any recommendations for a starter/starting point would be welcome

 

[Roady]

Took a leap of faith and ordered the GSC10, Pro4Endurance (x2) and a dual pack of inner tubes.

Will report back how easy the GSC10 is to setup with Strava on my S5