One tip to improve my cycling?

[flossietoo]

I know there are lots of cyclists on here, so I thought I would pick your brains. I have a road bike and have been using it a lot since the summer. I've definitely improved - I'm up to about 20+ miles a time now and don't have to lie down when I get back. I have lost a stone in weight, too (total people who have noticed: 1.) and I'm entering the London - Brighton ride to give myself a bit of a target.

My problem is that I just can't seem to get my pace up. My circuit includes the Gnosall Mountain (which is, surely, the highest point in Britain?) between Gnosall and Seighford and huffing my way up there will definitely bring my pace down but however hard I try, I can't get my average pace for a trip above 12mph. Proper cyclists whizz past me and I can't work out how I would ever keep up with them.

Is it likely to be the gears? Is it better, generally, to keep in the hardest possible gear and push until your ears pop or use a lower one? Is it maybe something that won't change until I get a lot fitter? Can you just suggest one thing that I can work on to try to improve? Not joining a club, please. It would be agony for me and for them.

Incidentally, if you live in Haughton or Gnosall, are in your eighties and still driving, well done you. For future reference, the thing on two wheels, wearing hi-viz clothing and covered in flashing lights, is me. I would also like to live to my eighties. So don't just reverse into me because I might not always find a soft landing when I throw myself off the bike sideways. And when I am on a mini roundabout, I still count, even though I am on a bike. If you keep pulling out in front of me, I will be on a very flat bike.

 

[Gramaisc]

How many miles a week do you do?

12mph average isn't too bad.

Generally, it's better to spin the pedals slightly faster, rather than slower.

Going slightly slower than you think you can manage will get you there quicker on a long run.

Some serious cyclists are beyond the reach of normal people.

Serious cyclists are just cycling - they aren't looking around at the trees and things or thinking about recipes.

 

[Withnail]

Is it better, generally, to keep in the hardest possible gear and push until your ears pop or use a lower one?

It is more important to work on cadence *looks for info on cadence* ie the amount of pedal strokes you do. You should try and maintain a steady cadence by working through the gears - you can get cycle-computers that will tell you what your cadence is so that you can try and keep it at a consistent level.

* finds info on cadence *

Also, if you haven't already got them, toe clips or spd's will help your pedal stroke become stronger.

 

[Withnail]

Oh, and as G. says, 12mph average sounds very respectable to me as well.

 

[flossietoo]

At the moment I can only go out twice a week. There aren't any street lights in my neck of the woods and I haven't got the confidence to cycle in the dark. Once the evenings get a bit lighter I'll add a mid-week run in, too. I have been trying to stay in top (bottom? The hard one) gear all the time, except when scaling Gnosall Mountain. I'll have a go at bringing it down a notch or two and see if that makes a difference.

You are right, I do a LOT of thinking on the bike. Sometimes shopping lists, sometimes stuff I know I've got to do when I get home and other times pure daydreams. On one occasion I was being Bradley Wiggins, crossing the finish line in the Tour de France. Just as I was about to acknowledge the cheering crowds my fantasy was rudely interrupted by an old man on what looked like a pre-war bicyle. He had a big coat, flapping round his knees and he overtook me. Worse, he said "Keep going, love", as he went past.

 

[Gramaisc]

There's no substitute for 'getting the miles in'...

 

[flossietoo]

It is more important to work on cadence *looks for info on cadence* ie the amount of pedal strokes you do. You should try and maintain a steady cadence by working through the gears - you can get cycle-computers that will tell you what your cadence is so that you can try and keep it at a consistent level.

* finds info on cadence *

Also, if you haven't already got them, toe clips or spd's will help your pedal stroke become stronger.

That is a fascinating article, thank-you. I have never heard of a cadence monitor but it sounds very useful - I will have a scout round online. Interesting that the emphasis is on the downwards push. Whenever I have tried to talk to cyclists they have said that the all-important part is the upward pull on the pedal. I have tried concentrating on that but my brain doesn't seem to work quickly enough, it is like patting your head and rubbing your tummy at the same time. To focus on the downward push seems more intuitive and something I might be able to do.

I do have clips. The bike would have come with spd pedals but I asked Henry Burton to put clips on, instead.

 

[flossietoo]

Ooooh....have just found the 'accessories/gadgets' section on the Bike Radar website......lots of tempting shiny things...

 

[Gramaisc]

Another thing to consider is the calibration of your cycling computer. Try to find a known distance via a map and compare the reading. There used to be handy 100 metre marks on Beaconside that were useful for this.

Oh, and pump your tyres up as hard as you can.

 

[flossietoo]

Another thing to consider is the calibration of your cycling computer. Try to find a known distance via a map and compare the reading. There used to be handy 100 metre marks on Beaconside that were useful for this.

Oh, and pump your tyres up as hard as you can.

I had a tyre-pumping demo from Henry Burton. I kept getting punctures which he said were from 'pinching' the tyre as I went over potholes. Evidently this is caused by not having enough air in your tyres. I bought a foot pump from Lidl's cycling-special and eventually, took the pump and the bike into Henry Burton so he could show me how to use it properly. It transpired that even with such a simple exercise, it was possible for me to make three mistakes. I was attempting to wrestle the wrong fitting on the pump onto the tyre, I hadn't pushed the little valve thing down on the wheel and I had also failed to appreciate that you have to keep pumping waaay past the point where it seems that the tyre must surely explode - he was hanging off the foot-pump at one point, with all his weight going into it.

Must say - the people at Henry Burton have been patient, helpful and encouraging throughout.

 

[Gramaisc]

In my experience, women, in particular, seem to prefer to have their tyre pressures too low. It seems to be a 'comfort' thing, but low tyre pressures really do add to the drag - as do knobbly, off-road-type tyres, but you say you have a road bike and so your tyres are presumably fairly slick.

 

[Withnail]

In my experience, women, in particular, seem to prefer to have their tyre pressures too low.

Most people also have their saddles far too low as well - when sitting on the saddle there should be just the slightest of bends at the knee when your foot is flat on the pedal.

Think of it this way, when the pedaling gets a bit tough, what do you do? You stand up to put more weight on the downstroke. When your saddle is properly adjusted it is like you are standing on the pedals while sitting in your saddle. Sometimes you see people pedaling with a saddle so low their knees are virtually coming up to their ears - put your saddles up people.

 

[Gramaisc]

Most people also have their saddles far too low as well - when sitting on the saddle there should be just the slightest of bends at the knee when your foot is flat on the pedal.

That's with the pedal at it's lowest point, of course - don't do it at the top or you'll just look silly..

 

[flossietoo]

My legs are quite bent. I should clarify, that is not because I stand as my dad would have said "Like you couldn't stop a pig in a passage", that they are only like that on the bike. I think I might have had the saddle lower than necessary, so that I can easily touch the ground. I'll try lifting it a bit.
Thank-you both for your advice.

 

[Gramaisc]

Have the saddle as high as you feel comfortable with, as long as you can still press on the pedal at its lowest position. You should be able to just get your toe to the floor when stationary, then.

There is a little Pakistani (I imagine) chap who is to be seen riding a giant bike around Stafford in full ethnic garb and in what I can only describe as 'an ethnic manner' - if you've ever seen him then you'll know what I mean - always cheers me up to see him.

 

[Goldilox]

12mph doesn't sound bad to me. I'm doing 10-15 miles 3 times a week at the moment and average 12.8 on a good day. That's with the unfair advantage of being a boy too.

 

[hetty]

In my experience, women, in particular, seem to prefer to have their tyre pressures too low.

It never ceases to amaze me how fast I can go when the tyres are pumped up. Fast for me anyway.

 

[flossietoo]

This morning, I could have gone a lot faster if I hadn't been under water. The lane through Ranton and Haughton had several exciting patches. The first few stretches were ok to ride through. Then came one which started put just the same and then, just when I reaches the point of no return got so deep that my pedals (and more importantly feet) were submerged. I navigated one part by pedalling like hell, then free-wheeling with both legs stuck out sideways.

 

[Gramaisc]

This morning, I could have gone a lot faster if I hadn't been under water. The lane through Ranton and Haughton had several exciting patches. The first few stretches were ok to ride through. Then came one which started put just the same and then, just when I reaches the point of no return got so deep that my pedals (and more importantly feet) were submerged. I navigated one part by pedalling like hell, then free-wheeling with both legs stuck out sideways.

Can people not see the width and length of the flood and then guess they may have inlet issues?

Please ensure that you do not enter a flood deep enough to give you 'inlet issues' - we don't want GG getting upset again...

 

[Glam]

This morning, I could have gone a lot faster if I hadn't been under water. I navigated one part by pedalling like hell, then free-wheeling with both legs stuck out sideways.

If only someone had been there with a video recorder