Wednesday, July 11, 2012

Bike Riding


Uncle Chuckie, I have a question for ya.... I've taken up biking and I need to know how to build up my legs. I did 12 miles Wed and could barely do 5 today.... should I take a day off between long rides?
Are there any suggestions for a newbie? I really want to stick w/ this but man, I just couldn't hack it. What about hills. I had to walk some of them, and these were not that steep. Do I have tired legs? I have a fifteen speed. 

Try to ride everyday if you can. Start off with routes that are not too long, maybe about two miles up and two miles back. When you start riding, start in the lower gears. With a fifteen speed, I would start off in 4 or 5.  When you are pedaling, start off slow and try not to coast until it is necessary. I try to keep my legs moving all the time. When I am approaching a red light, I ride the brakes a little and continue to pedal slowly until the light changes. Once your legs get use to that gear, don’t be shy and put some muscle into it, ride it like you are being chase by a dog, then every week or so I will go up one gear. When you approach a hill, down shift, stand on the pedals and jog the bike up, and don’t be ashamed to get off and walk the real steep ones, I do. 
Always stretch before and after your rides. Stretch your legs mainly and also your upper body, because it takes a beating too. Make sure you are hydrated. Drink eight to sixteen ounces of water, preferably distilled or spring, first thing in the morning on an empty stomach. Keep some water with you during your ride and drink some after your ride.
Squats, lunges and calf raises will help strengthen your legs. When you are ready, let me know then we’ll ride to Chicago or something. Let me know how it goes.