Conference noted::bicycle

    Pradeep,
    
    I increase my mileage in gradual steps.  My first ride of the season
    I will ride about 20 miles.  After the ride I see how I feel and
    set a goal for the following week.  If I feel great after the ride,
    I'll set a goal of 30 miles for the following week, but if I feel
    lousy, I'll set a goal of 25 miles for the following week.  If I'm
    practically dead, I'll just ride 20 miles the following week.
    
    On my longer rides, especially early in the season, I'll try to
    circle around my house, never getting more than 10-15 miles away.
    That way, if I'm having a bad day I can always turn home and not
    have that far to go.  I don't want to be 40 miles away from home
    and all of a sudden realize I'm not in good enough shape to do an
    80 mile ride.
    
    One other thing that helps me is that early in the season, I don't
    pay attention to speed.  I'll set out for a 40 mile ride, and I
    won't care how long it will take me.  Once I know I can comfortably
    handle a longer ride, then I try to go a little faster.  When your
    body is not ready to handle the long rides, you can wear yourself
    out quickly by trying to go fast those first 10 miles.
    
    Good luck.
    
    	-Nancy

    Nancy is right - pacing is critical... and don't worry about the
    speed at first.  Alternate sprints/interval type rides with rides
    whose sole purpose is length.
    
    The other thing is: you will find whole other dimensions to biking
    that don't show up on shorter rides -
    
     - nourishment/energy level
     - tender spots
     - pacing (as mentioned before).
    
    That means you have to watch that you keep your energy pipeline
    filled by eating/drinking *before* you get hungry/thirsty.  Carry
    something along, energy bars or whatever, and water.  And try to
    toughen up points of contact (for example with the saddle) gradually,
    so you won't be miserable, for the wrong reasons at least.
    
    Have fun!
    -john

    Concerning riding from the Nashua area:
    
    I have many routes from the Tara, though they can be modified to
    fit your location.  The 30-40 milers go in various directions,
    including south to Shirley, MA, west to Townsend, North to Hollis,
    east to Pelham.
    
    The Granite State Wheelmen have a Tuesday evening ride from
    Nashua High at 6 PM and various other events from places around the
    state on other days.  The group will usually look after someone
    new, though most will go off at breakneck speed.
    
    If you are interested in these routes, send me mail and I'll send you
    what I have.  They are in cue sheet format so you'll need an odometer
    or have to pay attention to road signs.
    
    ed

    
     In agreement with all. The launch point should be cardio-vascular
    improvement, not strength. Real easy to do. Concentrate on cadence
    in lite gears. To get to a good aerobic level, this will probably
    take about 4-5 weeks. Once you begin to fell good 3-4 weeks you
    can start mixing workouts. Spinning is extremely important because
    it is what will condition muscles, tendons, ligements and joints
    and will help avoid the potential for injury (as well).
    
     Don't be afraid to take a day off either. Muscles need time to
    recover. And don't place too much serious attention on the AMOUNT
    of miles versus the quality of miles. Your body will talk to you.
    
     Funny thing about training, you might not feel like you're getting
    a good workout at times (if you're training correctly). The surprise
    will come when you think you're not going to have the endurance
    or strength and BOOM... It's magically there and it's a great feeling
    to unload it.
    
    HAVE FUN! You're getting into one of the healthiest and fun sports.
    
    Chip

    
    Re: .1 - .4
    
    Thank you for the input. Wow, is this notes file active *or what.
    
    Regarding .1, Yes I am not very much interested in my speed right now
    but I want to concentrate more on the distance and the quality of
    distance I can travel. Some times I do around 20-30 miles and do the
    same amount the next day also. I rather increase my distance and bike
    on alternate days.
    
    Re: .2
    With the distances I am doing, I don't feel hungry BUT I do feel thirsty
    and most of the time I stop for a bottle of Gatorade. Is it OK to stop
    for 5-10 minutes and then start again. Also do people eat candy/etc while
    they are biking. What sort of food do people eat? Is this all the nutrition
    stuff (I mean speciality food stores types).
    
    Re: .3
    I am for sure interested in getting the maps. I'll send you mail. From
    your node name it looks like U work across the street, I am in ZK3.
    
    Re: .4
    I think you are correct. I am in for exercise/fun/cardio-vascular
    improvement. I am 27 years old. Is it too late to strart biking to increase 
    my endurance? 
    
    Also I have a few other questions. I still haven't bought helmet/gloves/
    bike jersey etc. I am looking for the above and was planning to go to the
    NASHBAR store in Needham. Are there any good stores arounf Boston/S. NH I
    should look for *and* more importantly what do I look for in these things.
    I think helnmets/gloves are necessary. What about bike jerseys.
    
    Any input will be appreciated.
    
    Thanks,
    
    /Pradeep
    

    You're gonna have to get more specific than that. In fact, your
    best bet would be to go through this file. There are very few
    topics "uncovered". I realize (given the size of the NOTE) that
    it will be a lot work/time. Believe me, it will be worth it.
    
    Chip

    In answer to your "Gatorade, stoping to drink" question, I'd say
    that you should drink while you ride.  It's fine to stop and drink,
    but if you had a water bottle and drank every 10 minutes or so,
    You won't need to stop so much.  
    
    To me, drinking a lot of liquid is important.  I drink about 12
    oz. of water before I start riding, and then drink a bottle (16
    oz.) of water every hour on the bike.  Once in a while I'll use
    Gatorade, or any other "fluid replacement" drink, but water usually
    is good enough.  
    
    When it starts to get really warm drinking enough water is very
    important.  When you ride, the wind dries the sweat off your skin
    quickly, so often you don't realize how much fluid your body is
    losing.

    1. Please get and use a helmet ASAP!
    
    2. When I started out (on a $98 Sears Free Spirit!) it took me about
    6 months to get from 20 miles to 100 miles.  Some, more athletic
    types, can do this in a month or two, but I don't like pain.  The
    advise on pacing, incremental inprovements, listening to your body,
    and food/water are right on.  My personal this-works-for-me is to
    carbo load the night before for anything over 50 miles, and rest
    days between days when I push.  Rest days are good for social rides
    with new/slow/whatever riders who you normally don't get to ride
    with.  - Chris

     Regarding endurance; I'm 36 and have only been serious about the
    sport for 2 1/2 years. Endurance, believe it or not, is the easiest
    to develop. You'll do fine if you train correctly and training
    correctly will amaze you with major gains in the beginning/quickly.
    
     Regarding helmet; ABSOLUTELY! I doubt you'll have anyone tell you
    not to.
    
     Regarding drinking; Water will do for the miles you're talking
    about if you're an average person, it isn't 100 degrees with
    99% humidity and you're not running at an anaerobic state for
    the whole ride. Beyond 50 you'd better think beyond water. The
    main thing already noted is to drink. Even if you don't feel
    thirsty. Persperation wicks away while riding and makes you
    "feel" cooler. It's one the biggest dangers next to inconsiderate
    motorists.
    
     Regarding assessories; You've just entered "THE CONSUMER ZONE".
    This stuff will make your head spin. Basic will be helmet, good
    shoes (will make a big difference), padded riding shorts/tights
    and some eye protection, water bottles. Wanna get fancy, get a
    computer. The rest of the things (a million of 'em) are far to
    mention. Get a catelog from NASHBAR & PERFORMANCE. You'll see
    what I mean.
    
    Chip

    Re:  Food
    Anything under 50 miles and I don't really worry about food.  I
    make sure I have a good sized, high carbo meal an hour or so before
    the ride.
    
    I also always bring a 10 spot with me - Southern NH and Central
    Mass are loaded with farm stands - about every 20 miles I like to
    stop at one and pick up a bite of fruit to eat.  It also makes me
    feel good to know that I'm supporting "local business".
    
    Longer than 50 miles, I'll pack food for the ride so that I can
    better monitor and control my food intake.  And I won't have to
    worry about finding a farm stand at the right time.
    
    Re:  Water
    I only carry 2 water bottles with me, which ususally won't last
    that long on a hot sumemr day.  So, it becomes a problem of finding
    water on the ride.  I've found that churches tend to have outside
    water spigots - and as long as it's not 10:00 AM on a Sunday, there
    won't be anybody around to tell you to get lost.
    
    	-Nancy

Pradeep,

There are many good points here so far. May I also suggest you look
into some of the bicycling magazines. They are full of information
about training, eating, health, etc... Plus you can keep up to date
on the latest equipment. Be warned though, this can cause your wallet
to disappear fast! :-).  I remember seeing an article in either
BICYCLING or BICYCLE GUIDE last year which helped one prepare for
their first century (100 mile or 62 km ride). I'll see if I still
have it this weekend. 


Also, Head down to Nashbar or wherever and get a helmet!! While your
there check out all the crazy stuff you can buy for this sport and pick
up a catalogue. Maybe you can take some time at night or on the 
weekend and go through this notesfile. Its helped me tremendously!

Mano

    I read this entire notes file. This was the MOST educational source
    of information I have read to date.  I also read as many bike mags
    as I could find, to include ATB mags.  The ATB mags. also talk about
    distance rides, training, etc..
    
    Stay late and read all of the file! you will not regret it! 
    And it's fun!
    
    There are many questions that I have had, that shops in the area
    could not answer, but this file could.
    
    Much thanks to the people in this file, for with out you, this
    collective conscious would not be here for my benefit.

    
    John
    

    Hey pradeep can I throw a couple questions in here?
    
    1. I've been getting serious about this training buisness and the
    carbo packing sounds like fun. My son and I are big on TJ cinimon
    buns will that do?                                           
                                                                 
    2. What do you about people who want to ride with you? I love having
    my kids go with me but they are slower than h* and I've gone on
    rides with the Baltimore Bicycle Club and their 10mph ride must
    be 10 hex because I couldn't keep up with any of them.
    
    3. Do the rest of you need a speedometer to ride? Mine broke the
    wire recently and I went and bought another rather than ride without
    one.
    
    4. About using up alot of water. I found that I get tired, grumpy
    and defeated when I need water but not thirsty, its almost like
    I have to drink even though I don't feel thirsty.
    
    5. Is it my imagination or is everything that is necessary to serious
    biking way overpriced?
    
    6. What's the deal with biking shorts, I like the boxer type riding
    shorts they have the padding and they have pockets as opposed to
    the skin tight type shorts which don't have the pockets. 
    
    7. I've noticed there are two things different about biking from
    most sports.
    	a. Its as important to read about biking as it is to actually
    	bike to be the most efficent and to enjoy it the most. 
    	b. There seems to be alot of things that are necessary believe
    	like using toe clips, using presta type bike pumps (rather than
    	using a shrader adapter), learning how to repair you own flat
    	tires (they go flat in the darnedest places and always a long
   	way from home), joining a local cycling club is necessary to
    	find out how real bikers do things. Also find a good bike place
    	a bike shop that is honest with you are a real asset.(this is
   	quite an admission because I'm a guy who has it all figured
    	out and usually don't believe anything I didn't think up.
    
    Fred Mudgett

    	re. .12    John,  thanks for your comment!  I think all of the
    frequent noters here will feel better ('maybe it was worth while')
    for the time spent in replying to questions (and showing off their
    knowlege :-)  ).   I wonder if there's a way to distill and spread
    this treasure...  Or, maybe it's best just as is, not distilled...
      - Chris

    
    Information continues to be repeated and repeated (much like here)
    in various magazines. If you subscribe to one, sometime over the
    the course of the year you'll see all these topics discussed.
    
    Chip

    
    Re: .*
    
    Thanks to all those who replied and also who sent me personal mail with
    some maps for the southern NH area.
    
    This NOTES file is full of knowledge/information.
    
    Thanks,
    
    /Pradeep