1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,000 --> 00:00:18,079 Speaker 1: I am Tom Holland and this is Fitness Disrupted. I 3 00:00:18,120 --> 00:00:21,080 Speaker 1: received an email a little while back from someone who 4 00:00:21,120 --> 00:00:23,680 Speaker 1: said they liked the show, they liked all the advice 5 00:00:23,720 --> 00:00:26,599 Speaker 1: I gave, especially on running, but that they were a 6 00:00:26,600 --> 00:00:31,040 Speaker 1: cyclist and they wanted more information on cycling. So here 7 00:00:31,040 --> 00:00:35,160 Speaker 1: we go. Cycling one oh one is what I am 8 00:00:35,200 --> 00:00:39,960 Speaker 1: calling this podcast. So it is how to get started. 9 00:00:40,120 --> 00:00:42,480 Speaker 1: It is a basic overview. It is not for your 10 00:00:42,560 --> 00:00:45,880 Speaker 1: hardcore cyclists per se, although there might be a couple 11 00:00:45,880 --> 00:00:48,360 Speaker 1: of pieces of information you can get from this. This 12 00:00:48,440 --> 00:00:53,479 Speaker 1: is for your beginner to intermediate cyclists spikers. We have 13 00:00:53,640 --> 00:00:57,760 Speaker 1: never had a bigger explosion in the indoor cycling market 14 00:00:58,280 --> 00:01:01,520 Speaker 1: as well as people buying bikes, so COVID has done 15 00:01:01,600 --> 00:01:05,240 Speaker 1: both things. But COVID has driven people inside working out 16 00:01:05,280 --> 00:01:07,160 Speaker 1: because they couldn't go to the gyms, You couldn't go 17 00:01:07,200 --> 00:01:12,640 Speaker 1: to your boutique cycling studios and then places where the 18 00:01:12,680 --> 00:01:17,400 Speaker 1: weather is and was better. Huge run on bikes, just 19 00:01:17,440 --> 00:01:21,360 Speaker 1: like dumbbells and so many other pieces of exercise equipment. 20 00:01:21,840 --> 00:01:24,880 Speaker 1: Couldn't get a bike, couldn't get a bike. It is 21 00:01:25,040 --> 00:01:29,119 Speaker 1: just starting to get a little easier, but it's still challenging. 22 00:01:29,640 --> 00:01:32,640 Speaker 1: I have friends who have been in this industry for 23 00:01:33,040 --> 00:01:37,320 Speaker 1: many years, many friends bike shop owners, and I love 24 00:01:37,360 --> 00:01:38,920 Speaker 1: going in and talking to them, and I love it 25 00:01:38,920 --> 00:01:42,240 Speaker 1: they're busy, because that is a brutal business. And I 26 00:01:42,280 --> 00:01:45,399 Speaker 1: will talk about supporting your local bike shop for that 27 00:01:45,520 --> 00:01:48,120 Speaker 1: very reason. But this show is for those of you 28 00:01:48,200 --> 00:01:52,040 Speaker 1: who have just started cycling, who are thinking about cycling, 29 00:01:52,040 --> 00:01:55,160 Speaker 1: who are thinking about doing it more, who are saying, 30 00:01:55,200 --> 00:01:58,320 Speaker 1: you know, I want to bike more inside outside both 31 00:01:58,360 --> 00:02:01,760 Speaker 1: I'm gonna cover, but again this is an overview. There 32 00:02:01,760 --> 00:02:04,200 Speaker 1: will be cycling two O two, three oh three. I 33 00:02:04,200 --> 00:02:09,920 Speaker 1: will do more podcasts with greater detail, but again this 34 00:02:10,000 --> 00:02:13,760 Speaker 1: is going to benefit the beginner to intermediate cyclists. All right, 35 00:02:14,000 --> 00:02:18,760 Speaker 1: quick kind of background, uh, In my cycling experience, I 36 00:02:18,840 --> 00:02:23,640 Speaker 1: am certified as a USA Cycling coach. Most of my 37 00:02:23,760 --> 00:02:27,120 Speaker 1: studies obviously apply when it comes to exercise physiology and 38 00:02:27,160 --> 00:02:32,440 Speaker 1: things like that too, the energy required and biomechanics and 39 00:02:32,480 --> 00:02:35,440 Speaker 1: things like that. And then there's you know, all the 40 00:02:35,520 --> 00:02:39,200 Speaker 1: races I have participated in over the decades and all 41 00:02:39,240 --> 00:02:41,400 Speaker 1: the training I have done for them, So you know, 42 00:02:41,639 --> 00:02:44,040 Speaker 1: obviously if you've listened to a prior podcast. You know, 43 00:02:44,360 --> 00:02:47,760 Speaker 1: I'm a triathlete. I am a runner. I've done twenty 44 00:02:47,840 --> 00:02:50,560 Speaker 1: six iron Man's, I believe to date so many half 45 00:02:50,600 --> 00:02:54,520 Speaker 1: iron Man's, many shorter triathlons, and then in training for that, 46 00:02:54,960 --> 00:02:56,800 Speaker 1: I have done a heck of a lot of biking 47 00:02:56,919 --> 00:03:01,560 Speaker 1: indoors and outdoors. I have done countless century rides. That's 48 00:03:01,639 --> 00:03:04,280 Speaker 1: hundred mile bike rides. I've done those indoors as well. 49 00:03:04,440 --> 00:03:07,280 Speaker 1: I just read someone asking does anyone do hundred mile 50 00:03:07,400 --> 00:03:11,680 Speaker 1: rides indoors? Yes? The answers yes. And I've also done 51 00:03:11,760 --> 00:03:14,440 Speaker 1: rides like I think this is the longest I did 52 00:03:14,440 --> 00:03:18,000 Speaker 1: in one day. It is the Manhattan Toumon Talk Ride. 53 00:03:18,200 --> 00:03:20,280 Speaker 1: So that's around a hundred and fifty miles. We did 54 00:03:20,280 --> 00:03:24,360 Speaker 1: it in one day, Pancake Flat, beautiful ride in the summer. 55 00:03:24,680 --> 00:03:26,760 Speaker 1: Actually did it twice. I did it on a bike 56 00:03:26,800 --> 00:03:28,880 Speaker 1: and then I did it on an ellipt Togo, I 57 00:03:28,880 --> 00:03:31,360 Speaker 1: think about I talked about that with um Dean car 58 00:03:31,440 --> 00:03:33,320 Speaker 1: Nazis when I had him on the show, because he 59 00:03:33,440 --> 00:03:37,080 Speaker 1: uses one as well. So I've spent a heck of 60 00:03:37,120 --> 00:03:40,880 Speaker 1: a lot of time in the saddle, and that again 61 00:03:41,040 --> 00:03:45,720 Speaker 1: goes both for inside and outside as well. Many of 62 00:03:45,760 --> 00:03:48,440 Speaker 1: my iron Man races were in the winter, like in 63 00:03:48,480 --> 00:03:52,280 Speaker 1: New Zealand, Australia, places on the other side of the world, 64 00:03:52,320 --> 00:03:55,840 Speaker 1: so I would go there. It was there summer, but 65 00:03:55,880 --> 00:03:58,040 Speaker 1: I had to train through the winter. So I have 66 00:03:58,160 --> 00:04:01,000 Speaker 1: done a lot of cycling, and so I'm gonna give 67 00:04:01,040 --> 00:04:03,920 Speaker 1: you that kind of broad overview so that you don't 68 00:04:03,960 --> 00:04:06,960 Speaker 1: make the mistakes I made, so that you maximize your 69 00:04:07,000 --> 00:04:10,800 Speaker 1: workouts and your time and your enjoyment and for cycling. 70 00:04:10,920 --> 00:04:14,240 Speaker 1: I am going to spend some time talking about safety 71 00:04:14,280 --> 00:04:17,400 Speaker 1: because that is one of the top issues for me, 72 00:04:18,279 --> 00:04:20,640 Speaker 1: and I am one of those rarities that has never 73 00:04:20,680 --> 00:04:22,719 Speaker 1: been in a bad accident. Whenever I say that to 74 00:04:22,720 --> 00:04:24,960 Speaker 1: a cyclisting, oh don't say that, listen. I don't believe 75 00:04:24,960 --> 00:04:28,920 Speaker 1: in luck or bad luck. Things can happen, of course, 76 00:04:30,279 --> 00:04:32,280 Speaker 1: but when it comes to cycling, there's so much we 77 00:04:32,400 --> 00:04:36,160 Speaker 1: can control and you have to so yes, a little 78 00:04:36,200 --> 00:04:38,880 Speaker 1: bit of luck involved, of course, and a heck of 79 00:04:38,920 --> 00:04:41,880 Speaker 1: a lot of precautions when it comes to cycling for me, 80 00:04:41,920 --> 00:04:43,840 Speaker 1: So I'm gonna talk about that as well. So how 81 00:04:43,880 --> 00:04:45,760 Speaker 1: to get the most out of your cycling. I actually 82 00:04:45,800 --> 00:04:49,000 Speaker 1: did one podcast called how to Maximize Your indoor cycling. 83 00:04:49,279 --> 00:04:51,520 Speaker 1: I'm gonna talk about indoor a little bit, but this 84 00:04:51,720 --> 00:04:55,080 Speaker 1: is that broad overview for you cyclists out there thinking 85 00:04:55,080 --> 00:04:57,039 Speaker 1: of starting, or you've been doing it for a little while, 86 00:04:57,120 --> 00:04:59,440 Speaker 1: you want to get more out of it. The show's 87 00:04:59,440 --> 00:05:12,479 Speaker 1: for you. Quick break, we'll be right back talking about 88 00:05:12,520 --> 00:05:15,479 Speaker 1: cycling cycling one oh one. Always a question like do 89 00:05:15,480 --> 00:05:17,839 Speaker 1: you say cycling or biking? I like call it, you know, 90 00:05:18,240 --> 00:05:22,160 Speaker 1: like riding my bike. I'm a biker kind of. I 91 00:05:22,200 --> 00:05:25,400 Speaker 1: don't consider myself a cyclist, per se. I don't even 92 00:05:25,400 --> 00:05:28,040 Speaker 1: consider myself a triathlete. I've said that I'm someone who 93 00:05:28,240 --> 00:05:30,800 Speaker 1: needs goals from someone who needs something to shoot for. 94 00:05:31,360 --> 00:05:33,800 Speaker 1: But I have done all of the above. But I 95 00:05:33,800 --> 00:05:35,640 Speaker 1: want to go back and preparing for this show, I 96 00:05:35,680 --> 00:05:37,840 Speaker 1: was thinking back to the bikes I owned as a kid. 97 00:05:38,200 --> 00:05:41,839 Speaker 1: I'm fifty two, grew up with the no helmet, you know, biking, 98 00:05:41,880 --> 00:05:44,679 Speaker 1: no kneepads, elbow pads. We just rode, and we rode 99 00:05:44,720 --> 00:05:47,719 Speaker 1: all day long. And what kind of bike was I riding? 100 00:05:47,720 --> 00:05:50,440 Speaker 1: And many of you who are around my age that 101 00:05:50,520 --> 00:05:55,200 Speaker 1: banana seat bike. How cool was that? The banana seat bike? 102 00:05:55,240 --> 00:05:56,920 Speaker 1: I was thinking, like I should do an iron man 103 00:05:57,360 --> 00:06:00,960 Speaker 1: riding a banana seat bike, old school, and what else 104 00:06:01,000 --> 00:06:04,440 Speaker 1: would we do. We would take a baseball card and 105 00:06:04,560 --> 00:06:08,120 Speaker 1: tape it to the back wheel, to the spokes so 106 00:06:08,200 --> 00:06:11,800 Speaker 1: that you would get that motorcycle sound. You know, who 107 00:06:11,800 --> 00:06:14,000 Speaker 1: knows what I'm talking about, right you? You gotta be 108 00:06:14,120 --> 00:06:17,800 Speaker 1: in your fifties or around there if you do. I 109 00:06:17,800 --> 00:06:21,359 Speaker 1: don't see anyone doing that anymore. Uh so, yes, but 110 00:06:21,400 --> 00:06:25,240 Speaker 1: then there was a huge gap. So road bikes as 111 00:06:25,279 --> 00:06:28,440 Speaker 1: a kid for fun, and then took time off, started 112 00:06:28,440 --> 00:06:32,800 Speaker 1: focusing more on the weight, training on the running, and 113 00:06:33,880 --> 00:06:36,599 Speaker 1: didn't own a bike. I didn't own a bike since 114 00:06:36,600 --> 00:06:38,719 Speaker 1: I was a kid. Definitely didn't own one, you know, 115 00:06:38,800 --> 00:06:42,240 Speaker 1: in my twenties and thirties for the most part. And 116 00:06:42,279 --> 00:06:44,560 Speaker 1: then I decided to do my first triathlon. Told that 117 00:06:44,600 --> 00:06:47,720 Speaker 1: story many times, but real quickly, you know, living in 118 00:06:47,800 --> 00:06:50,240 Speaker 1: New York City. I was a trainer, just starting out, 119 00:06:50,360 --> 00:06:54,159 Speaker 1: needed goals, needed things to shoot for. Heard about this 120 00:06:54,200 --> 00:06:57,560 Speaker 1: crazy iron Man race triathlon, so I started getting into it. 121 00:06:57,920 --> 00:07:00,440 Speaker 1: I didn't own a bike, so for my first couple 122 00:07:00,480 --> 00:07:04,960 Speaker 1: of triathlons, I rented a bike, no arrow bars. It 123 00:07:05,080 --> 00:07:09,920 Speaker 1: wasn't expensive. I really didn't fit. I'm gonna talk about that, 124 00:07:09,960 --> 00:07:12,640 Speaker 1: because that is super important. But I rented one. I 125 00:07:12,720 --> 00:07:14,600 Speaker 1: wasn't gonna spend a lot of money. Wanted to see 126 00:07:14,880 --> 00:07:18,240 Speaker 1: if I liked it, what it was all about. And 127 00:07:18,280 --> 00:07:20,480 Speaker 1: I liked it. So I said, I'm gonna do this. 128 00:07:21,200 --> 00:07:24,280 Speaker 1: And I was poor, making next to nothing as a 129 00:07:24,320 --> 00:07:28,000 Speaker 1: personal trainer, and I said, I need a bike. I'm 130 00:07:28,000 --> 00:07:30,120 Speaker 1: got to invest in my health. I'm gonna invest in 131 00:07:30,120 --> 00:07:32,200 Speaker 1: this crazy race. I'm gonna do this race in New Zealand, 132 00:07:32,480 --> 00:07:37,560 Speaker 1: halfway around the world. And I had a credit card 133 00:07:37,640 --> 00:07:40,840 Speaker 1: and I bought my first bike. It wasn't super expensive 134 00:07:40,880 --> 00:07:43,880 Speaker 1: by any stretch in the you know, world of bikes, 135 00:07:45,040 --> 00:07:47,360 Speaker 1: but it was super expensive for me, and it took 136 00:07:47,400 --> 00:07:49,600 Speaker 1: me a long time to pay off. But it was 137 00:07:49,600 --> 00:07:52,440 Speaker 1: one of the greatest investments I ever made. Lad to 138 00:07:52,680 --> 00:07:56,160 Speaker 1: so many other things. And I often talk about choosing 139 00:07:56,160 --> 00:07:58,680 Speaker 1: goals that scare you. Well, you know, when I gave 140 00:07:58,680 --> 00:08:01,920 Speaker 1: that guy my credit card for that, like freaking out, 141 00:08:03,120 --> 00:08:05,080 Speaker 1: how am I gonna pay for this? And the race 142 00:08:05,160 --> 00:08:08,320 Speaker 1: itself for that matter, But it was awesome. It was awesome. 143 00:08:08,960 --> 00:08:10,840 Speaker 1: And let me say this, you know, I am the 144 00:08:10,880 --> 00:08:14,240 Speaker 1: exception when it comes to biking in that I've never 145 00:08:14,280 --> 00:08:18,200 Speaker 1: owned super expensive bikes, and I haven't owned many, and 146 00:08:18,280 --> 00:08:24,280 Speaker 1: that's not normally what cyclists do. They buy many bikes, 147 00:08:24,400 --> 00:08:25,960 Speaker 1: you know, they put a lot of money into it. 148 00:08:26,000 --> 00:08:27,880 Speaker 1: Not all, but there is that world. If you go 149 00:08:27,920 --> 00:08:30,920 Speaker 1: on the cycling blogs, you will see that and listen. 150 00:08:30,960 --> 00:08:34,240 Speaker 1: Whatever you can afford and whatever makes you happy, that's 151 00:08:34,280 --> 00:08:36,520 Speaker 1: what you buy, all right. So let's go right there. 152 00:08:36,679 --> 00:08:39,080 Speaker 1: What kind of bike should you get? What kind of 153 00:08:39,080 --> 00:08:42,319 Speaker 1: bike should you get? There's so many options. This goes 154 00:08:42,360 --> 00:08:45,600 Speaker 1: to like picking a piece of cardio equipment for your home, Jim, 155 00:08:46,280 --> 00:08:48,800 Speaker 1: So let me just list a couple. When it comes 156 00:08:48,840 --> 00:08:52,439 Speaker 1: to bikes, there are road bikes, triathlon bikes or t 157 00:08:52,600 --> 00:08:55,839 Speaker 1: T bikes those have the arrow bars, hybrid bikes, mountain bikes, 158 00:08:55,840 --> 00:08:58,079 Speaker 1: electric bikes, which I think are cheating a little bit, 159 00:08:58,559 --> 00:09:04,000 Speaker 1: gravel bikes, cyclocross spikes, cruiser bikes, so many recumbent even 160 00:09:04,040 --> 00:09:07,760 Speaker 1: for outside things like that, same questions you would ask 161 00:09:07,800 --> 00:09:09,760 Speaker 1: I would ask you to ask yourself if you were 162 00:09:10,240 --> 00:09:12,640 Speaker 1: buying a piece of home exercise equipment, what are you 163 00:09:12,640 --> 00:09:15,080 Speaker 1: going to be using it for? Are you going to 164 00:09:15,160 --> 00:09:17,560 Speaker 1: ride in the woods? Are you going to ride it, 165 00:09:17,880 --> 00:09:20,560 Speaker 1: you know, to the beach? Are you going to do 166 00:09:20,720 --> 00:09:23,840 Speaker 1: races on it. Are you a triathlete? So you have 167 00:09:23,880 --> 00:09:26,959 Speaker 1: to ask yourself those questions, and then what are your 168 00:09:26,960 --> 00:09:30,920 Speaker 1: goals which will be tied into that question. Is it 169 00:09:30,960 --> 00:09:33,760 Speaker 1: weight loss? Is it just enjoyment? Are you gonna ride 170 00:09:33,760 --> 00:09:36,959 Speaker 1: with your family or your spouse, your kids? Who will 171 00:09:37,000 --> 00:09:39,320 Speaker 1: you be riding it with? So you need to ask 172 00:09:39,360 --> 00:09:43,520 Speaker 1: yourself all those questions and it's not easy and for 173 00:09:43,679 --> 00:09:48,280 Speaker 1: many people who are answering those questions with well, I 174 00:09:48,320 --> 00:09:50,960 Speaker 1: want to exercise more, I want to get outside more, 175 00:09:51,480 --> 00:09:56,959 Speaker 1: I want to just ride hybrid bike. Hybrid is in between. 176 00:09:57,280 --> 00:09:59,800 Speaker 1: So hybrid is a bike with the handlebars that are straight. 177 00:10:00,200 --> 00:10:04,400 Speaker 1: It's not a road bike. It is easier for more 178 00:10:04,440 --> 00:10:07,440 Speaker 1: applications in other words, like riding around town, riding with 179 00:10:07,480 --> 00:10:10,760 Speaker 1: your kids. It's not gonna go super fast, although with 180 00:10:10,920 --> 00:10:13,880 Speaker 1: every type of bike you can spend from a little 181 00:10:13,880 --> 00:10:18,320 Speaker 1: bit to a ridiculous amount. But a hybrid bike is 182 00:10:18,320 --> 00:10:21,280 Speaker 1: is one that you know, I bought for my wife 183 00:10:22,600 --> 00:10:25,040 Speaker 1: and then she wants one that you know she's going 184 00:10:25,080 --> 00:10:27,840 Speaker 1: to use in the summer and ride around town. And 185 00:10:27,880 --> 00:10:30,640 Speaker 1: we went from the hybrid to a cruiser. So what 186 00:10:30,679 --> 00:10:33,040 Speaker 1: are you going to use it for? What do you enjoy. 187 00:10:33,200 --> 00:10:35,199 Speaker 1: You know, in my book on triathlons, I said, you 188 00:10:35,240 --> 00:10:38,720 Speaker 1: know what bike pros use the one that they're given 189 00:10:38,960 --> 00:10:42,360 Speaker 1: by a sponsor and the one they think looks cool 190 00:10:44,040 --> 00:10:46,840 Speaker 1: and obviously performance as well. But once you get up 191 00:10:46,840 --> 00:10:49,840 Speaker 1: to a certain price point, it's all the same for 192 00:10:49,840 --> 00:10:54,160 Speaker 1: the most part. So what can you afford? What are 193 00:10:54,200 --> 00:10:57,680 Speaker 1: your goals? What do you like? What are you going 194 00:10:57,720 --> 00:11:00,600 Speaker 1: to be using it for? That is what you're gonna 195 00:11:00,600 --> 00:11:06,240 Speaker 1: ask yourself. All right, how much do you spend? Again, 196 00:11:07,320 --> 00:11:09,760 Speaker 1: this is a crazy world when it comes to bikes, 197 00:11:09,800 --> 00:11:12,000 Speaker 1: and for those people who have gotten into it. Seriously, 198 00:11:12,320 --> 00:11:15,040 Speaker 1: you know, I have a neighbor across the street. Bikes 199 00:11:15,080 --> 00:11:18,240 Speaker 1: go war, so many bikes that he's like, here, take 200 00:11:18,320 --> 00:11:20,080 Speaker 1: this one. I'm like, no, no, no, I don't. I 201 00:11:20,120 --> 00:11:22,280 Speaker 1: don't take things like that that you know, I would 202 00:11:22,320 --> 00:11:24,040 Speaker 1: pay for it, but I didn't even you know, it 203 00:11:24,080 --> 00:11:27,680 Speaker 1: wasn't for me. But a great line I just heard, 204 00:11:27,679 --> 00:11:29,120 Speaker 1: and I thought I had heard it all being in 205 00:11:29,120 --> 00:11:31,400 Speaker 1: this industry for as long as I have. But I 206 00:11:31,480 --> 00:11:36,000 Speaker 1: ran into a triathlete on vacation a couple of weeks ago, 207 00:11:36,440 --> 00:11:39,160 Speaker 1: and he were talking about bikes and triathlon and everything 208 00:11:39,200 --> 00:11:41,720 Speaker 1: like that, and I asked him about his bikes, and 209 00:11:41,800 --> 00:11:45,840 Speaker 1: he said his biggest fear is that he will get 210 00:11:45,920 --> 00:11:49,520 Speaker 1: divorced and his wife will sell his bikes for what 211 00:11:49,600 --> 00:11:52,760 Speaker 1: he told her he paid for them. In other words, 212 00:11:53,040 --> 00:11:54,760 Speaker 1: spouses and I can go the other way as well, 213 00:11:54,840 --> 00:11:58,280 Speaker 1: wife telling her husband, Yeah, I paid five bucks for 214 00:11:58,280 --> 00:12:02,080 Speaker 1: a bike that costs five thousand. Right, So this is 215 00:12:02,160 --> 00:12:06,160 Speaker 1: where you're gonna pay for what you can afford. Like 216 00:12:06,320 --> 00:12:09,400 Speaker 1: anything else, treadmills, ellipticals. You don't want to go to 217 00:12:09,520 --> 00:12:12,960 Speaker 1: and expensive because you get what you pay for. But 218 00:12:13,040 --> 00:12:15,440 Speaker 1: you also don't have to go super expensive at all. 219 00:12:16,000 --> 00:12:21,120 Speaker 1: I have never owned a super expensive bike, nor probably 220 00:12:21,120 --> 00:12:23,480 Speaker 1: will i ever. I am too cheap. I don't want 221 00:12:23,480 --> 00:12:24,920 Speaker 1: to spend that much, and I will spend it on 222 00:12:24,960 --> 00:12:28,880 Speaker 1: other things. And when I used to coach people for 223 00:12:29,240 --> 00:12:32,600 Speaker 1: triathlon and things like that, I'd say spend the money. Well, 224 00:12:32,640 --> 00:12:34,199 Speaker 1: first of all, they're paying for me as a coach, 225 00:12:34,440 --> 00:12:37,720 Speaker 1: but that can be spent in other ways. In other words, 226 00:12:38,000 --> 00:12:41,640 Speaker 1: get different gear, you know, pay for a coach, you know, 227 00:12:41,760 --> 00:12:45,839 Speaker 1: do class whatever the apps now, and I'll talk about 228 00:12:45,880 --> 00:12:51,800 Speaker 1: indoor bikes, but after a certain price point. You know. 229 00:12:51,960 --> 00:12:54,599 Speaker 1: There was a great article not too long ago a 230 00:12:54,679 --> 00:12:57,160 Speaker 1: couple of thousand dollars. Once you go past that, which 231 00:12:57,200 --> 00:13:00,240 Speaker 1: for most people is super expensive. Once you go has 232 00:13:00,280 --> 00:13:05,400 Speaker 1: that price point miniscule benefit for the vast majority of people. Now, 233 00:13:05,400 --> 00:13:08,319 Speaker 1: if you're pro triathlete, you're someone who's you know, hardcore 234 00:13:08,360 --> 00:13:11,520 Speaker 1: cyclists and racing and things like that, it's different. But 235 00:13:11,559 --> 00:13:13,360 Speaker 1: the difference between a five thousand dollar bike and a 236 00:13:13,360 --> 00:13:16,320 Speaker 1: ten thous dollar bike, for most people, there's five thousand 237 00:13:16,320 --> 00:13:19,120 Speaker 1: dollars and that's pretty much it, all right, So you 238 00:13:19,160 --> 00:13:21,800 Speaker 1: can spend whatever you want now, like anything else any 239 00:13:21,800 --> 00:13:25,160 Speaker 1: other products, there's generally good, better, and best. There's not 240 00:13:25,240 --> 00:13:29,400 Speaker 1: so expensive, moderately expensive, and super expensive. Again, what you 241 00:13:29,440 --> 00:13:31,679 Speaker 1: want to spend, what your goals are, that's what you're 242 00:13:31,679 --> 00:13:34,840 Speaker 1: going to decide. Now, let me give you two ways 243 00:13:35,120 --> 00:13:38,160 Speaker 1: you can go about purchasing a bike. We'll give you three. Actually, 244 00:13:38,200 --> 00:13:40,400 Speaker 1: the third one is online. You just start poking around, 245 00:13:40,440 --> 00:13:44,280 Speaker 1: find a website. There are direct to consumer bike brands now, 246 00:13:44,880 --> 00:13:46,640 Speaker 1: but for the person who doesn't really know what they're doing, 247 00:13:46,679 --> 00:13:51,520 Speaker 1: that can be questionable. So eBay is one of the 248 00:13:51,840 --> 00:13:53,760 Speaker 1: great places to pick up a bike. If you are 249 00:13:53,760 --> 00:13:55,720 Speaker 1: in the used market and you kind of know what 250 00:13:55,840 --> 00:13:58,280 Speaker 1: you want, you know, you're sizing and things like that. 251 00:13:59,440 --> 00:14:01,480 Speaker 1: Because of what I just said, there are so many 252 00:14:01,480 --> 00:14:03,439 Speaker 1: people who buy so many bikes, they get bored really 253 00:14:03,520 --> 00:14:06,240 Speaker 1: quickly and they want to get on to the next thing, 254 00:14:07,040 --> 00:14:09,559 Speaker 1: and so you can find great deals on every single 255 00:14:09,600 --> 00:14:12,800 Speaker 1: type of bike I just spoke about in the secondary market. 256 00:14:13,520 --> 00:14:17,120 Speaker 1: That being said, I am a big fan, believer and 257 00:14:17,200 --> 00:14:20,880 Speaker 1: proponent of supporting your local bike shop. As I said, 258 00:14:20,920 --> 00:14:23,680 Speaker 1: I've had many people, many friends in that business over 259 00:14:23,720 --> 00:14:26,360 Speaker 1: the years, and it is a brutal business and that's 260 00:14:26,400 --> 00:14:31,800 Speaker 1: why I love that Covid helped them out. But there 261 00:14:31,840 --> 00:14:36,320 Speaker 1: are several reasons to support your local bike shop. First 262 00:14:36,360 --> 00:14:40,680 Speaker 1: and foremost, small business always a great thing to support. Okay, 263 00:14:40,720 --> 00:14:43,040 Speaker 1: but there are other things that come with that. You're 264 00:14:43,080 --> 00:14:46,800 Speaker 1: going to need servicing, You're going to need different pieces 265 00:14:46,840 --> 00:14:49,640 Speaker 1: of equipment that I'll talk about. We're gonna talk about 266 00:14:49,640 --> 00:14:53,440 Speaker 1: getting fitted, and so it's a relationship. You buy a 267 00:14:53,480 --> 00:14:55,880 Speaker 1: bike and you're gonna need many things along the way. 268 00:14:55,960 --> 00:15:00,160 Speaker 1: So ideally you find a local bike shop that you like, 269 00:15:00,480 --> 00:15:04,840 Speaker 1: you like the owner, you like the mechanics, and that's 270 00:15:04,840 --> 00:15:08,760 Speaker 1: where you buy your bike. But you have those three options. 271 00:15:08,800 --> 00:15:11,480 Speaker 1: You can just go online poke around. You can go 272 00:15:11,600 --> 00:15:17,600 Speaker 1: to secondary market you know, Facebook, Marketplace, eBay, and then 273 00:15:17,640 --> 00:15:20,720 Speaker 1: you can support your local bike shop. But that leads 274 00:15:20,720 --> 00:15:25,800 Speaker 1: into fit. Fit is so important. So there are different 275 00:15:25,840 --> 00:15:30,200 Speaker 1: sizes for different people, different frame sizes depending on how 276 00:15:30,200 --> 00:15:34,680 Speaker 1: tall you are. That's where you start. And different models 277 00:15:35,000 --> 00:15:38,760 Speaker 1: will have different sizes as well. So if you find 278 00:15:38,760 --> 00:15:41,240 Speaker 1: a bike brand that you like, you go online or 279 00:15:41,280 --> 00:15:43,240 Speaker 1: you ask your local bike shop or a friend who 280 00:15:43,320 --> 00:15:46,560 Speaker 1: knows what they're talking about. What size am I? And 281 00:15:46,600 --> 00:15:50,320 Speaker 1: so different sizing charts, four different bikes. There's some you 282 00:15:50,360 --> 00:15:53,040 Speaker 1: know standards but not worth getting into here just because 283 00:15:53,160 --> 00:15:55,120 Speaker 1: I could steer you wrong depending on what you're getting. 284 00:15:56,040 --> 00:15:57,760 Speaker 1: But that's where you start. But then you need to 285 00:15:57,840 --> 00:16:00,920 Speaker 1: get fitted because just because as you have the right 286 00:16:01,720 --> 00:16:04,680 Speaker 1: size bike for your height, there's so many other factors 287 00:16:04,680 --> 00:16:10,000 Speaker 1: that are involved. Your femur length, your flexibility, your reach, 288 00:16:10,160 --> 00:16:12,000 Speaker 1: so many things that you need to be fitted to 289 00:16:13,640 --> 00:16:16,320 Speaker 1: when you get a new bike or a use bike 290 00:16:16,600 --> 00:16:20,240 Speaker 1: that's new to you. Quick story. When I first started 291 00:16:20,240 --> 00:16:23,480 Speaker 1: doing triathlons, I had a friend who was a doctor 292 00:16:23,920 --> 00:16:26,720 Speaker 1: who was starting to do them with me, and he 293 00:16:26,760 --> 00:16:28,760 Speaker 1: had money I had none at the time. He was 294 00:16:28,800 --> 00:16:32,800 Speaker 1: a doctor, was a trainer and he borrowed a bike 295 00:16:32,800 --> 00:16:34,800 Speaker 1: from a friend of his because it was a really 296 00:16:34,840 --> 00:16:37,920 Speaker 1: good bike. It was a super expensive bike. It was 297 00:16:37,960 --> 00:16:41,880 Speaker 1: a beautiful bike. It was way too big for him. 298 00:16:41,960 --> 00:16:45,360 Speaker 1: The guy he borrowed the bike front was probably six inches, 299 00:16:45,680 --> 00:16:49,680 Speaker 1: if not more, taller than he was six inches eight inches. 300 00:16:49,760 --> 00:16:51,440 Speaker 1: The bike was way too big, to the point that 301 00:16:51,800 --> 00:16:53,520 Speaker 1: we'd be out on a ride and people would say, hey, 302 00:16:53,800 --> 00:16:56,840 Speaker 1: your bike's too big, and during races. So that wasn't good, 303 00:16:56,920 --> 00:16:58,920 Speaker 1: especially when you're doing an iron Man. So my point 304 00:16:59,000 --> 00:17:00,720 Speaker 1: is it doesn't matter how expec the bike is. If 305 00:17:00,720 --> 00:17:03,800 Speaker 1: it's not fitted well to you, you will have problems 306 00:17:04,000 --> 00:17:07,240 Speaker 1: performance wise and enjoyment wise. So there's something called a 307 00:17:07,280 --> 00:17:10,199 Speaker 1: bike fit. Now, if you buy a bike online, you 308 00:17:10,200 --> 00:17:12,159 Speaker 1: can still bring it into your local bike shop and 309 00:17:12,200 --> 00:17:15,280 Speaker 1: get fitted there, and you should, but they will take 310 00:17:15,320 --> 00:17:20,720 Speaker 1: you through a series of measurements and tests hopefully to 311 00:17:20,840 --> 00:17:22,840 Speaker 1: get you fitted to the bike. So you want to 312 00:17:22,840 --> 00:17:24,919 Speaker 1: do that. It's gonna cost a couple of dollars depending 313 00:17:24,960 --> 00:17:27,600 Speaker 1: on where you are and who's doing it, but that 314 00:17:27,760 --> 00:17:30,960 Speaker 1: is the best money spent. So you want to buy 315 00:17:30,960 --> 00:17:33,399 Speaker 1: a bike that you like, a bike that you can afford. 316 00:17:33,440 --> 00:17:35,560 Speaker 1: A bike that gets too excited and then you want 317 00:17:35,600 --> 00:17:41,720 Speaker 1: to get fitted properly to it. All right, Now you've 318 00:17:41,720 --> 00:17:45,400 Speaker 1: got your bike, Now what do you do? Final break 319 00:17:45,400 --> 00:17:48,120 Speaker 1: when we come back, talk about gear, talk about pedals, 320 00:17:48,119 --> 00:17:50,720 Speaker 1: talk about safety, how to get better, a couple of 321 00:17:50,720 --> 00:17:53,439 Speaker 1: form tips, some quick terminology, and I'm gonna bring it 322 00:17:53,440 --> 00:17:55,120 Speaker 1: all home. All right, Final break, we'll be right back, 323 00:18:06,160 --> 00:18:09,480 Speaker 1: all right, talking about cycling one oh one broad overview 324 00:18:09,640 --> 00:18:13,200 Speaker 1: for those of you getting started wanting to get into biking. Cycling, 325 00:18:13,280 --> 00:18:16,040 Speaker 1: riding indoors and out one of the greatest forms of 326 00:18:16,200 --> 00:18:19,520 Speaker 1: exercise for me. This is why I started doing triathlon 327 00:18:19,520 --> 00:18:21,560 Speaker 1: because I knew that I needed to cross train. I 328 00:18:21,640 --> 00:18:25,680 Speaker 1: am a runner first, a biker second, now swimmer distant third. 329 00:18:26,480 --> 00:18:29,679 Speaker 1: But it's what keeps me injury free. I am cross 330 00:18:29,680 --> 00:18:34,000 Speaker 1: training in a great way with a goal. Alright, so gear, 331 00:18:34,359 --> 00:18:36,080 Speaker 1: now we could talk for an hour. We're not gonna 332 00:18:36,080 --> 00:18:37,760 Speaker 1: talk for just a couple of minutes. So that is 333 00:18:37,800 --> 00:18:39,760 Speaker 1: one of the fun things too about buying a bike. 334 00:18:39,800 --> 00:18:42,280 Speaker 1: Then you've got all these things you can and should buy. 335 00:18:42,880 --> 00:18:45,919 Speaker 1: Some you need, some you don't, but you want and 336 00:18:46,000 --> 00:18:48,440 Speaker 1: you get them. So the gear that you have to have, 337 00:18:48,520 --> 00:18:51,919 Speaker 1: you need a great helmet, and then you need some 338 00:18:52,000 --> 00:18:56,119 Speaker 1: cycling gear. Now they're spandex their bike shorts. Some of 339 00:18:56,160 --> 00:18:59,520 Speaker 1: you feel comfortable in those, some of you don't, But 340 00:18:59,600 --> 00:19:03,280 Speaker 1: there's a reason obviously for them. Spandex. Tight fitting clothing 341 00:19:03,320 --> 00:19:07,399 Speaker 1: will decrease the likelihood of chaffing. And those bike shorts 342 00:19:07,400 --> 00:19:10,160 Speaker 1: have a padded butt a shammi in there that makes 343 00:19:10,200 --> 00:19:13,520 Speaker 1: it much more comfortable. But if you're not comfortable wearing 344 00:19:13,560 --> 00:19:15,560 Speaker 1: something tight like that, and you're just gonna be, you know, 345 00:19:15,800 --> 00:19:18,560 Speaker 1: buying a hybrid bike and riding it for fitness and health, 346 00:19:19,280 --> 00:19:21,880 Speaker 1: you can get shorts that look like regular shorts as well, 347 00:19:21,920 --> 00:19:25,520 Speaker 1: but have those built in. So you want comfortable gear. 348 00:19:25,560 --> 00:19:27,840 Speaker 1: You got your helmet for safety, Then you get your 349 00:19:27,840 --> 00:19:31,120 Speaker 1: shorts right that you are comfortable in, both physically as 350 00:19:31,119 --> 00:19:36,080 Speaker 1: well as mentally. Then get bright colors. Bright colors people, 351 00:19:36,160 --> 00:19:38,120 Speaker 1: You can still look good and you can have some, 352 00:19:38,840 --> 00:19:41,840 Speaker 1: you know, clothing that's darker, but if you're out on 353 00:19:41,880 --> 00:19:44,359 Speaker 1: the roads and you are going to be in traffic, 354 00:19:45,440 --> 00:19:47,520 Speaker 1: I get made fun of by my friends all the 355 00:19:47,520 --> 00:19:50,640 Speaker 1: time because I have outfits that they say, who remembers 356 00:19:50,680 --> 00:19:55,480 Speaker 1: the band Striper. It was a Christian rock heavy metal band, 357 00:19:56,040 --> 00:20:00,280 Speaker 1: Black and yellow. I have yellow, bright yellow. They used 358 00:20:00,280 --> 00:20:02,960 Speaker 1: to have bright yellow and black bike. It was not 359 00:20:03,119 --> 00:20:07,000 Speaker 1: by design, but I ended up having the same bike 360 00:20:07,119 --> 00:20:11,879 Speaker 1: that had so many bike outfits. Yellow and black, but orange, 361 00:20:12,720 --> 00:20:16,400 Speaker 1: you know, bright greens. You want to be seen by traffic, 362 00:20:16,840 --> 00:20:18,440 Speaker 1: all right. I'm not gonna get into that more when 363 00:20:18,440 --> 00:20:21,600 Speaker 1: I talk about safety. Then gloves. I started off wearing 364 00:20:21,600 --> 00:20:24,240 Speaker 1: gloves when I first, you know, I was getting into 365 00:20:24,240 --> 00:20:27,480 Speaker 1: biking and triathlon. Now I don't wear them that frequently, 366 00:20:27,480 --> 00:20:30,960 Speaker 1: but sometimes, and I'm talking finger lists or with fingers, 367 00:20:31,000 --> 00:20:33,920 Speaker 1: but finger lists can help you. It's got a pad 368 00:20:33,960 --> 00:20:36,479 Speaker 1: in there as well, so that can help with you know, 369 00:20:36,760 --> 00:20:39,760 Speaker 1: hand discomfort and pain that many people feel when they're 370 00:20:39,760 --> 00:20:42,480 Speaker 1: starting out, as well as if and when you fall, 371 00:20:42,560 --> 00:20:45,800 Speaker 1: which frequently happens. It just does. You're not gonna get 372 00:20:45,840 --> 00:20:48,440 Speaker 1: the road rash on your hand, all right. Then you've 373 00:20:48,440 --> 00:20:50,760 Speaker 1: got all the gear that you don't need right away 374 00:20:50,800 --> 00:20:54,679 Speaker 1: but can be fun to measure your metrics. So computers, 375 00:20:54,720 --> 00:20:56,560 Speaker 1: a bike computer that can go from a couple of 376 00:20:56,560 --> 00:20:59,480 Speaker 1: dollars to thousands of dollars. You've got a power meter 377 00:20:59,640 --> 00:21:02,639 Speaker 1: if you're serious cyclists, that measures your wats. I'm going 378 00:21:02,680 --> 00:21:05,400 Speaker 1: to talk about and then two more things that you 379 00:21:05,760 --> 00:21:07,840 Speaker 1: kind of need. You need your bike pump to pump 380 00:21:07,880 --> 00:21:10,879 Speaker 1: up your tires, and that bike shop will get you that, 381 00:21:11,160 --> 00:21:14,320 Speaker 1: or you can get online and then you've got your 382 00:21:14,359 --> 00:21:17,199 Speaker 1: bag or some way to carry what you need when 383 00:21:17,240 --> 00:21:20,160 Speaker 1: you're out to change a tire, a flat tire, your 384 00:21:20,160 --> 00:21:24,320 Speaker 1: spare tubes, a pump, a small handheld pump, or c 385 00:21:24,520 --> 00:21:27,000 Speaker 1: O two's with a valve. So there's a way to 386 00:21:27,160 --> 00:21:33,400 Speaker 1: take small CEO two bottles, tiny bottles metal that fill 387 00:21:33,480 --> 00:21:36,919 Speaker 1: up your tires really quickly. And that leads to the 388 00:21:36,960 --> 00:21:39,080 Speaker 1: next point. You're gonna learn how to change a tire. 389 00:21:39,160 --> 00:21:40,720 Speaker 1: You're not going to be great at it at first. 390 00:21:41,880 --> 00:21:45,000 Speaker 1: I took me many flats, and I have flatted hundreds 391 00:21:45,000 --> 00:21:47,400 Speaker 1: and hundreds of times now, so I've gotten really good 392 00:21:47,440 --> 00:21:51,280 Speaker 1: at it. It takes time, and again I'm old, so 393 00:21:51,320 --> 00:21:54,280 Speaker 1: there wasn't YouTube back when I started. But now you 394 00:21:54,280 --> 00:21:57,679 Speaker 1: can just go online, pull up YouTube and watch someone 395 00:21:57,840 --> 00:22:01,080 Speaker 1: change tires watching a bunch of times. But yet another 396 00:22:01,119 --> 00:22:03,680 Speaker 1: reason to make friends with your local bike shop. You 397 00:22:03,720 --> 00:22:05,320 Speaker 1: can go in there and say can you teach me? 398 00:22:05,880 --> 00:22:09,680 Speaker 1: Oftentimes they will literally have bike changing seminars and you 399 00:22:09,720 --> 00:22:13,800 Speaker 1: can do that. You can also when I was coaching people, 400 00:22:14,359 --> 00:22:15,879 Speaker 1: if you have a coach or you're gonna get a 401 00:22:15,920 --> 00:22:18,960 Speaker 1: coach or a trainer who's into this as well, I 402 00:22:19,000 --> 00:22:21,359 Speaker 1: would do sessions with clients. We'd go out for a 403 00:22:21,359 --> 00:22:24,240 Speaker 1: bike ride and then I would pull their tube out. 404 00:22:24,240 --> 00:22:27,479 Speaker 1: We'd stop and I'd make them change it. Finally, if 405 00:22:27,480 --> 00:22:29,720 Speaker 1: you have a friend who's been a cyclist who knows 406 00:22:29,760 --> 00:22:33,280 Speaker 1: what they're doing, it's a great way to learn, but 407 00:22:33,320 --> 00:22:37,160 Speaker 1: it's gonna take time. So videos friends bike shop, learn 408 00:22:37,240 --> 00:22:39,520 Speaker 1: to change a tire, and you need that stuff with you. 409 00:22:40,600 --> 00:22:43,840 Speaker 1: And one aside, if you are out biking and you 410 00:22:43,880 --> 00:22:45,800 Speaker 1: see someone at the side of the road who is 411 00:22:45,840 --> 00:22:48,520 Speaker 1: fixing something or looks like they're in some kind of distress, 412 00:22:49,160 --> 00:22:51,239 Speaker 1: it's common courtesy as a cyclist to say do you 413 00:22:51,240 --> 00:22:55,359 Speaker 1: need anything, because sometimes they didn't bring some tubes, And 414 00:22:55,359 --> 00:22:58,080 Speaker 1: that's why you always want to leave with a minimum two, 415 00:22:59,400 --> 00:23:01,320 Speaker 1: because you can flap more than once, or you can 416 00:23:01,320 --> 00:23:03,920 Speaker 1: screw up one on your own end. If someone really 417 00:23:03,920 --> 00:23:05,920 Speaker 1: needs one, you can throw on to someone who needs 418 00:23:05,960 --> 00:23:08,639 Speaker 1: them as well. Just kind of common courtesy. Not everyone 419 00:23:08,680 --> 00:23:11,520 Speaker 1: does it. I do, and many people do as well. 420 00:23:11,800 --> 00:23:15,760 Speaker 1: All right, final couple of things here, pedals four basic 421 00:23:15,840 --> 00:23:18,800 Speaker 1: type of pedals. Three will throw in the fourth though, 422 00:23:19,280 --> 00:23:21,639 Speaker 1: So you've got your general platform petals back to when 423 00:23:21,680 --> 00:23:23,960 Speaker 1: I had the banana seat when we were kids. Right, 424 00:23:23,960 --> 00:23:26,200 Speaker 1: you've got the flat petals, but also have on on them, 425 00:23:26,280 --> 00:23:30,320 Speaker 1: oftentimes those teeth. Remember you'd be flying down a hill, 426 00:23:30,400 --> 00:23:33,840 Speaker 1: your petals would be flying, your legs would be out, 427 00:23:33,880 --> 00:23:36,919 Speaker 1: and then you'd like slip and you just scrape the 428 00:23:36,920 --> 00:23:39,080 Speaker 1: heck out of your shins, right, kind of one of 429 00:23:39,080 --> 00:23:43,040 Speaker 1: those rights of passage growing up. So that's where many 430 00:23:43,040 --> 00:23:46,600 Speaker 1: of you will start, just the typical flat pedal and 431 00:23:46,640 --> 00:23:49,080 Speaker 1: you can wear whatever kind of shoes you're comfortable in 432 00:23:50,119 --> 00:23:52,879 Speaker 1: hybrid bikes, you don't need the next couple of pedals, 433 00:23:52,880 --> 00:23:54,440 Speaker 1: but that's where you start, and many of you will 434 00:23:54,440 --> 00:23:57,320 Speaker 1: stay there. That's fine. What's the downside? Sure you'll lose 435 00:23:57,320 --> 00:23:59,639 Speaker 1: some performance, a lot of performance, but many of you 436 00:23:59,680 --> 00:24:03,000 Speaker 1: don't are. So then there's the toe clips, the little 437 00:24:03,040 --> 00:24:06,280 Speaker 1: cages as they call them. If you take indoor cycling classes, 438 00:24:06,320 --> 00:24:09,760 Speaker 1: oftentimes they'll have those. You stick your toe in, so 439 00:24:09,960 --> 00:24:12,520 Speaker 1: a little better as far as power and and just 440 00:24:12,600 --> 00:24:15,879 Speaker 1: efficiency because you can pull up on those cages and 441 00:24:15,880 --> 00:24:18,000 Speaker 1: you can make them tight. But you still gotta pull 442 00:24:18,000 --> 00:24:20,440 Speaker 1: your toe out, your feet out quickly. And for many 443 00:24:20,440 --> 00:24:23,159 Speaker 1: of you who are riding in traffic or you know, 444 00:24:23,440 --> 00:24:26,919 Speaker 1: on dirt roads whatever, you don't always want that. So 445 00:24:26,960 --> 00:24:30,520 Speaker 1: it's what you are comfortable with. And then the third type. 446 00:24:30,560 --> 00:24:32,920 Speaker 1: I left the title of the name because it's total counterintuitive. 447 00:24:32,920 --> 00:24:35,760 Speaker 1: They're called clipless, but they're not cliplests. You clip in. 448 00:24:36,480 --> 00:24:38,200 Speaker 1: So this is where you buy the bike shoes. And 449 00:24:38,480 --> 00:24:40,959 Speaker 1: many of you have taken the indoor cycling class now 450 00:24:41,400 --> 00:24:44,320 Speaker 1: classes where they have these. So you buy the shoes 451 00:24:44,359 --> 00:24:46,639 Speaker 1: with a clip on the bottom, you put your foot in, boom, 452 00:24:46,720 --> 00:24:49,159 Speaker 1: you hear that click. You are clipped in. Can be 453 00:24:49,240 --> 00:24:52,120 Speaker 1: challenging to get out of it takes practice when you're 454 00:24:52,119 --> 00:24:55,439 Speaker 1: out and about. You know, when I was learning how 455 00:24:55,480 --> 00:24:58,560 Speaker 1: to bike and getting into triathlons, I lived in Manhattan 456 00:24:59,480 --> 00:25:02,080 Speaker 1: and I was taking my life into my hands because 457 00:25:02,119 --> 00:25:04,640 Speaker 1: I learned had to get in and out while biking 458 00:25:05,200 --> 00:25:10,000 Speaker 1: in downtown Manhattan traffic. I had to go from the 459 00:25:10,000 --> 00:25:13,720 Speaker 1: East Side to Central Park and oftentimes I would fall 460 00:25:14,680 --> 00:25:18,520 Speaker 1: and scary. So if you are someone who needs those 461 00:25:18,560 --> 00:25:20,359 Speaker 1: are over time, you've been biking for a little while 462 00:25:20,400 --> 00:25:23,040 Speaker 1: and you want to take that step you can do that, 463 00:25:23,359 --> 00:25:26,919 Speaker 1: but you don't have to. Yes, you get better performance. 464 00:25:27,440 --> 00:25:29,480 Speaker 1: And then finally, there are hybrid ones where you get 465 00:25:29,520 --> 00:25:33,240 Speaker 1: both one side flat platform and the other side clip list. 466 00:25:33,320 --> 00:25:35,040 Speaker 1: You can clip in. So if you're like, you know, 467 00:25:35,119 --> 00:25:37,320 Speaker 1: sometimes they're gonna take this bike to work or whatever 468 00:25:37,640 --> 00:25:40,359 Speaker 1: around town, I just want to wear sneakers. Other times 469 00:25:40,359 --> 00:25:42,199 Speaker 1: I do want to clip in. You've got that option. 470 00:25:43,400 --> 00:25:49,880 Speaker 1: So let's talk safety again. Twenty six iron Man races. Okay, 471 00:25:50,320 --> 00:25:53,919 Speaker 1: one real crash and it was during a race and 472 00:25:54,000 --> 00:25:56,760 Speaker 1: it was my fault. But all of those miles out 473 00:25:56,760 --> 00:26:00,280 Speaker 1: on the road in training, No, well, there was one time. 474 00:26:00,280 --> 00:26:02,320 Speaker 1: There's one other time because people who know. When I 475 00:26:02,320 --> 00:26:06,120 Speaker 1: coached the charity, I was coaching a group ride before 476 00:26:06,160 --> 00:26:09,560 Speaker 1: iron Man Lake Placid, I coached a cancer charity. I 477 00:26:09,560 --> 00:26:12,159 Speaker 1: had about thirty people behind me. I didn't pump up 478 00:26:12,160 --> 00:26:14,800 Speaker 1: my tires enough. I drove up really quickly with the 479 00:26:14,840 --> 00:26:17,320 Speaker 1: bike on top of the car, took it off. Should 480 00:26:17,320 --> 00:26:20,320 Speaker 1: have pumped the tires up more. And long story short, 481 00:26:20,400 --> 00:26:22,560 Speaker 1: was going down the hill. The whole group of people 482 00:26:22,600 --> 00:26:25,240 Speaker 1: behind me took a hard left turn and the wheel 483 00:26:25,359 --> 00:26:28,240 Speaker 1: rolled right off the tire world off rather off of 484 00:26:28,280 --> 00:26:32,320 Speaker 1: the wheel and so I felt. But that's it those 485 00:26:32,359 --> 00:26:36,400 Speaker 1: two times in in thousands and thousands and of miles 486 00:26:36,400 --> 00:26:40,359 Speaker 1: and hours. So here's just a list real quick that 487 00:26:40,440 --> 00:26:43,240 Speaker 1: can literally help save your life. I talked about break colors, 488 00:26:43,400 --> 00:26:46,320 Speaker 1: breake collers, breake colors, break colors. Okay, you want to 489 00:26:46,320 --> 00:26:52,080 Speaker 1: be as visible to traffic as possible. Okay, safe route. Now, 490 00:26:52,240 --> 00:26:54,600 Speaker 1: sometimes you have the options, sometimes you don't. People live 491 00:26:54,640 --> 00:26:57,000 Speaker 1: in places where they don't have a lot of options 492 00:26:57,000 --> 00:26:58,920 Speaker 1: for roads to ride on. I get it. But if 493 00:26:58,920 --> 00:27:03,359 Speaker 1: you do, then you use the safest route. And I 494 00:27:03,520 --> 00:27:08,800 Speaker 1: have options where I live, but I generally ride the 495 00:27:08,880 --> 00:27:11,919 Speaker 1: same route the most frequently because I know it like 496 00:27:12,000 --> 00:27:14,920 Speaker 1: the back of my hand. It is safer than many 497 00:27:14,920 --> 00:27:17,800 Speaker 1: of the roads that my friends go out on. Traffic 498 00:27:17,880 --> 00:27:21,240 Speaker 1: is not as fast, the shoulder is bigger, and I 499 00:27:21,359 --> 00:27:23,080 Speaker 1: know it like the back of my hand. In other words, 500 00:27:23,119 --> 00:27:25,439 Speaker 1: I know where cars are gonna come out quickly. I 501 00:27:25,520 --> 00:27:27,560 Speaker 1: know where that dog is that's gonna come sprinting out 502 00:27:27,560 --> 00:27:29,639 Speaker 1: of the front lawn and scare the heck out of me. 503 00:27:30,600 --> 00:27:34,239 Speaker 1: I know where those potholes are. So you control what 504 00:27:34,359 --> 00:27:37,920 Speaker 1: you can people, and then you don't do dumb things. 505 00:27:38,080 --> 00:27:41,159 Speaker 1: And this ties into riding with the group, and this 506 00:27:41,320 --> 00:27:44,520 Speaker 1: is counterintuitive because you'll often hear their safety in numbers, 507 00:27:44,640 --> 00:27:48,320 Speaker 1: and riding with a big group, then you're seeing better. Well, 508 00:27:48,359 --> 00:27:50,960 Speaker 1: he had no. I tend to do the vast majority 509 00:27:51,000 --> 00:27:53,159 Speaker 1: of my riding alone a because I enjoy it and 510 00:27:53,240 --> 00:27:57,360 Speaker 1: be because I have found it to be way more safe. 511 00:27:58,080 --> 00:28:02,240 Speaker 1: Because the groups tend to run stop signs, run red lights. 512 00:28:03,600 --> 00:28:06,600 Speaker 1: There are people in the groups who aren't as good 513 00:28:06,880 --> 00:28:11,359 Speaker 1: uh cyclists, and they may hit you. So you have 514 00:28:11,400 --> 00:28:15,840 Speaker 1: to pick your moments and your groups and know what's 515 00:28:15,840 --> 00:28:21,000 Speaker 1: safe and what isn't. And there is testosterone male and 516 00:28:21,080 --> 00:28:23,919 Speaker 1: female when it comes to cycling. And personally, yeah, I'll 517 00:28:24,000 --> 00:28:27,680 Speaker 1: ride with people occasionally, but I control what I can. 518 00:28:29,200 --> 00:28:31,720 Speaker 1: I look back, you know, when I ride with people, 519 00:28:31,760 --> 00:28:35,040 Speaker 1: I notice, you know. I get it from an enjoyment standpoint. 520 00:28:35,080 --> 00:28:37,360 Speaker 1: It's not that enjoyable to look over your shoulder every 521 00:28:37,359 --> 00:28:39,160 Speaker 1: couple of minutes or so, but I do because I 522 00:28:39,240 --> 00:28:41,400 Speaker 1: like to know what's around me at any given time, 523 00:28:41,560 --> 00:28:43,200 Speaker 1: especially if I'm on a long straight away. I want 524 00:28:43,200 --> 00:28:45,400 Speaker 1: to know if a car just came out. I want 525 00:28:45,400 --> 00:28:48,600 Speaker 1: to know what's around me. And that being said, you 526 00:28:48,640 --> 00:28:51,600 Speaker 1: always want to glance and see what's in front of 527 00:28:51,600 --> 00:28:53,960 Speaker 1: you as far as you can. Your brain will take 528 00:28:53,960 --> 00:28:57,200 Speaker 1: that in. Is there a drain coming up? Is there 529 00:28:57,240 --> 00:29:00,120 Speaker 1: you know, something in the middle of the road, So 530 00:29:00,200 --> 00:29:01,800 Speaker 1: you want to be safe, You want to be aware. 531 00:29:02,360 --> 00:29:04,920 Speaker 1: You can use blinking lights front and back. There's so 532 00:29:05,040 --> 00:29:08,920 Speaker 1: much technology now, there's literally like lights and helmets, so 533 00:29:08,960 --> 00:29:12,040 Speaker 1: many cool things. But depending on where you're riding and 534 00:29:12,080 --> 00:29:14,480 Speaker 1: your comfort level and what you need, you want to 535 00:29:14,520 --> 00:29:18,000 Speaker 1: be as visible as possible. And then back to picking 536 00:29:18,000 --> 00:29:23,760 Speaker 1: your moments. I don't ride generally speaking at sunset, when 537 00:29:23,960 --> 00:29:27,360 Speaker 1: sun is in the driver's eyes and I know as 538 00:29:27,400 --> 00:29:29,320 Speaker 1: a driver, I'll be driving and like, wow, I can 539 00:29:29,360 --> 00:29:31,320 Speaker 1: always imagine if there was a bike around the road 540 00:29:31,400 --> 00:29:33,560 Speaker 1: right now, I wouldn't be able to see them. So 541 00:29:33,640 --> 00:29:38,080 Speaker 1: pick your time of day as well. And final and 542 00:29:38,160 --> 00:29:43,240 Speaker 1: most important two points. Always assume drivers don't see you, 543 00:29:43,760 --> 00:29:45,719 Speaker 1: even if they're looking at you, smiling and waving you 544 00:29:45,720 --> 00:29:49,240 Speaker 1: through an intersection, because you wave back and then they think, oh, 545 00:29:49,240 --> 00:29:54,520 Speaker 1: he's saying I should go. So always assume they don't 546 00:29:54,520 --> 00:29:57,200 Speaker 1: see you. And then always assume they're going to do 547 00:29:57,320 --> 00:30:01,560 Speaker 1: something stupid like turn right in front of you, and 548 00:30:01,600 --> 00:30:04,040 Speaker 1: oftentimes they can't judge how fast you're going. I have 549 00:30:04,080 --> 00:30:06,400 Speaker 1: a straightaway where I know if I go too fast, 550 00:30:06,920 --> 00:30:09,719 Speaker 1: there's gonna be a car coming at me, and someone's 551 00:30:09,760 --> 00:30:12,760 Speaker 1: gonna misjudge the speed I'm going and they're gonna turn 552 00:30:12,800 --> 00:30:14,440 Speaker 1: in front of me. Happens all the time, but I'm 553 00:30:14,440 --> 00:30:17,520 Speaker 1: waiting for it to happen now. Yes, takes a little 554 00:30:17,560 --> 00:30:20,360 Speaker 1: of the enjoyment out. Listen. I did a ride with 555 00:30:20,400 --> 00:30:23,440 Speaker 1: a friend years ago up in Lake Placid training ride. 556 00:30:23,520 --> 00:30:25,320 Speaker 1: It's a six mile downhill for those of you who 557 00:30:25,320 --> 00:30:28,640 Speaker 1: have written the course. And I said to her, she 558 00:30:28,800 --> 00:30:34,160 Speaker 1: was an amazing cyclist and you know, less risk averse 559 00:30:34,240 --> 00:30:37,960 Speaker 1: than I. And I said, I'll see at the bottom 560 00:30:38,000 --> 00:30:41,120 Speaker 1: because it was kind of sketchy conditions and I wasn't 561 00:30:41,120 --> 00:30:47,480 Speaker 1: going to fall just to go, you know, down this downhill, 562 00:30:48,200 --> 00:30:51,960 Speaker 1: I was gonna be safer. I womit my you know, 563 00:30:52,920 --> 00:30:59,720 Speaker 1: chances of crashing all right? How to get better? So 564 00:31:01,240 --> 00:31:03,960 Speaker 1: I assume that the person who emailed me this was 565 00:31:04,000 --> 00:31:06,560 Speaker 1: one of his questions, how did you get better now? 566 00:31:06,640 --> 00:31:09,160 Speaker 1: First and foremost, Like running people, it's not the answer 567 00:31:09,200 --> 00:31:11,680 Speaker 1: you want to hear, but it's the truth. You know, 568 00:31:11,720 --> 00:31:15,720 Speaker 1: you get better at cycling time in the saddle putting 569 00:31:15,760 --> 00:31:19,160 Speaker 1: in the miles. It's not the bike, it's not the gear, 570 00:31:19,880 --> 00:31:23,239 Speaker 1: it's not the technology, it's not even the workouts that 571 00:31:23,280 --> 00:31:26,840 Speaker 1: I'll give you shortly, first and foremost, it's just time 572 00:31:26,840 --> 00:31:30,480 Speaker 1: in the saddle. You become more efficient the more you bike. 573 00:31:31,560 --> 00:31:33,400 Speaker 1: Your body gets better doing it. You learn how to 574 00:31:33,440 --> 00:31:37,920 Speaker 1: pedal better, just like running. The more miles you run, 575 00:31:39,240 --> 00:31:41,720 Speaker 1: the better you're gonna be. Then there's the you know, 576 00:31:41,760 --> 00:31:43,720 Speaker 1: cut off, like, at what point are you going to 577 00:31:43,800 --> 00:31:47,120 Speaker 1: injure yourself? But the body is a really smart machine. 578 00:31:47,160 --> 00:31:49,240 Speaker 1: As I say over and over, it's going to get 579 00:31:49,240 --> 00:31:52,480 Speaker 1: better the more you do it. Okay, that being said, 580 00:31:52,720 --> 00:31:56,360 Speaker 1: find a cycling group or a partner and or a 581 00:31:56,400 --> 00:31:59,479 Speaker 1: partner who are better than you talk about this. This 582 00:31:59,560 --> 00:32:00,960 Speaker 1: is what I do it way back in the day. 583 00:32:01,440 --> 00:32:03,760 Speaker 1: Found a you know, a running partner and a cycling 584 00:32:03,800 --> 00:32:09,400 Speaker 1: partner that I could chase around town and that I 585 00:32:09,400 --> 00:32:13,800 Speaker 1: could learn from, I could watch, And that is another way. 586 00:32:14,200 --> 00:32:18,840 Speaker 1: Find someone kind of to be your mentor. And then 587 00:32:19,000 --> 00:32:22,560 Speaker 1: there's two workouts. I've given these to you so many times, 588 00:32:22,600 --> 00:32:26,160 Speaker 1: done podcasts on them. For running, I've alluded to cycling, 589 00:32:26,200 --> 00:32:28,880 Speaker 1: But you're gonna do interval training. On your bike, and 590 00:32:28,920 --> 00:32:33,800 Speaker 1: you're gonna do hills. The same concepts for running and 591 00:32:33,840 --> 00:32:37,600 Speaker 1: for other sports as well, but this is exercise physiology 592 00:32:37,600 --> 00:32:40,280 Speaker 1: one oh one. You're gonna build your indurance. You're gonna 593 00:32:40,280 --> 00:32:43,520 Speaker 1: get better at doing it by doing it, running, biking, whatever. 594 00:32:44,000 --> 00:32:46,800 Speaker 1: Then you're gonna do your interval training on the bike, 595 00:32:48,080 --> 00:32:51,120 Speaker 1: you know, five minute time trials with some recovery, one 596 00:32:51,160 --> 00:32:54,520 Speaker 1: minute all out sprints with recovery. And then you're gonna 597 00:32:54,520 --> 00:33:01,320 Speaker 1: do hills. He'll repeats and hilly rides. You're gonna build strength, 598 00:33:01,360 --> 00:33:05,360 Speaker 1: you're gonna build efficiency again, so time in the saddle, 599 00:33:05,480 --> 00:33:09,360 Speaker 1: put in the miles, build that endurance, increase that efficiency. 600 00:33:09,520 --> 00:33:13,360 Speaker 1: Interval training you know, warm up, handful of intervals with 601 00:33:13,400 --> 00:33:19,800 Speaker 1: some recoveries, cooled down, and he'll work all right. A 602 00:33:19,840 --> 00:33:22,800 Speaker 1: couple of quick form tips again, this is cycling one 603 00:33:22,840 --> 00:33:25,240 Speaker 1: o one. You want to relax, You want to be 604 00:33:25,280 --> 00:33:28,280 Speaker 1: as relaxed as possible. Are your hands you know, white 605 00:33:28,360 --> 00:33:31,880 Speaker 1: knuckled on the handlebars? Now again, so much of this 606 00:33:32,040 --> 00:33:34,680 Speaker 1: is time in the saddle. You get more comfortable, but 607 00:33:34,800 --> 00:33:38,480 Speaker 1: you do the body check. You know, are your shoulders 608 00:33:38,880 --> 00:33:43,240 Speaker 1: raised up, are your arms locked? Are your toes scrunched? 609 00:33:43,880 --> 00:33:46,480 Speaker 1: You know, so many of the discomfort issues people have 610 00:33:46,920 --> 00:33:51,360 Speaker 1: when they first start cycling. It's just tension. And the 611 00:33:51,440 --> 00:33:56,000 Speaker 1: more relaxed you become, the more fun, the more comfortable, 612 00:33:56,400 --> 00:34:00,640 Speaker 1: the better the experience, both enjoyment and performance. Right, So 613 00:34:00,920 --> 00:34:03,760 Speaker 1: don't white knuckle do those body checks. You know, I'm 614 00:34:03,800 --> 00:34:07,600 Speaker 1: not a fan even you know, uh with the outdoor cycling. 615 00:34:07,680 --> 00:34:11,440 Speaker 1: So often in indoor cycling, the instructor will say, engage 616 00:34:11,440 --> 00:34:15,520 Speaker 1: your core. No, naturally, engage your core. That should not 617 00:34:15,560 --> 00:34:21,399 Speaker 1: be a mental uh queue. In my opinion, I want 618 00:34:21,400 --> 00:34:24,040 Speaker 1: to hold my absent tight if I'm writing, you know, 619 00:34:24,320 --> 00:34:27,080 Speaker 1: a hundred miles. I want to relax. So you want 620 00:34:27,080 --> 00:34:29,160 Speaker 1: to be positioned well and you want to distribute your 621 00:34:29,160 --> 00:34:35,040 Speaker 1: weight accordingly. But you don't want to consciously engage muscles. 622 00:34:35,040 --> 00:34:39,160 Speaker 1: You want to consciously relax them, all right, And then 623 00:34:40,360 --> 00:34:43,600 Speaker 1: it's all about the pedals stroke right, you want smooth circles. 624 00:34:43,920 --> 00:34:46,799 Speaker 1: You want to pull up on the pedals. And one 625 00:34:46,840 --> 00:34:50,360 Speaker 1: of the cues you will get from coaches is scrape. 626 00:34:50,640 --> 00:34:52,480 Speaker 1: So you're gonna pull up on the pedals as if 627 00:34:52,520 --> 00:34:55,359 Speaker 1: you're scraping dog do off your shoe. That's a common que. 628 00:34:55,920 --> 00:34:59,000 Speaker 1: So you're gonna work on circles and their gaps. You know, 629 00:34:59,040 --> 00:35:01,440 Speaker 1: this is a little this is more cycling two o two. 630 00:35:02,040 --> 00:35:04,600 Speaker 1: But the more you cycle, the better those circles will become, 631 00:35:04,640 --> 00:35:07,640 Speaker 1: the more efficient you will become, and so you will 632 00:35:07,680 --> 00:35:10,120 Speaker 1: actually go faster with less effort, just like with running. 633 00:35:11,840 --> 00:35:13,479 Speaker 1: And you want to tuck those knees in, by the way, 634 00:35:13,719 --> 00:35:16,080 Speaker 1: it's all about wind resistance as far as you know, 635 00:35:16,239 --> 00:35:19,279 Speaker 1: one of the things that's slowing you down. And so 636 00:35:19,400 --> 00:35:21,880 Speaker 1: having your knees wide open. You know, you can always 637 00:35:21,880 --> 00:35:24,960 Speaker 1: see a cyclist who's maybe starting out because those knees 638 00:35:25,000 --> 00:35:27,680 Speaker 1: are so wide open, I want to talk them in. Okay, 639 00:35:27,840 --> 00:35:33,840 Speaker 1: keep that body tight, relaxed and natural. All right. A 640 00:35:33,920 --> 00:35:37,279 Speaker 1: couple quick cycling terms. Cadence. You're gonna hear that over 641 00:35:37,280 --> 00:35:41,440 Speaker 1: and over. That's the pedaling rate or the revolutions per minute. 642 00:35:41,800 --> 00:35:46,840 Speaker 1: You know, higher cadence is generally the more advanced cyclist 643 00:35:46,920 --> 00:35:49,960 Speaker 1: will be more efficient at a higher cadence. Lower cadence. 644 00:35:50,000 --> 00:35:54,160 Speaker 1: Another term they'll you'll hear frequently is mashing the pedals 645 00:35:55,360 --> 00:35:59,239 Speaker 1: and so over time generally speaking, and I've I've seen 646 00:35:59,280 --> 00:36:06,360 Speaker 1: people say the exact opposite, but higher cadence, well, fatigue, 647 00:36:06,360 --> 00:36:11,320 Speaker 1: you less if you're doing like a triathlon long distance 648 00:36:11,480 --> 00:36:17,000 Speaker 1: generally speaking, again revolutions per minute rather than fifty or 649 00:36:17,080 --> 00:36:21,640 Speaker 1: sixty at a high gear or a low gear. You 650 00:36:21,640 --> 00:36:28,480 Speaker 1: know you want to go as fast as possible with 651 00:36:28,560 --> 00:36:33,080 Speaker 1: the least amount of effort. Okay, all right, watts, you're 652 00:36:33,080 --> 00:36:34,759 Speaker 1: gonna hear a lot of that. Again, this is more 653 00:36:34,760 --> 00:36:36,719 Speaker 1: cycling two oh two, but we throw it out there 654 00:36:36,920 --> 00:36:39,759 Speaker 1: that measures how hard you work. Okay, you can take 655 00:36:39,800 --> 00:36:42,600 Speaker 1: something called an FTP test, and when you want to 656 00:36:42,640 --> 00:36:46,279 Speaker 1: get better, you should over time, especially if you're writing indoors, 657 00:36:46,719 --> 00:36:51,160 Speaker 1: learn about whats and that is a better measurement for cyclists, 658 00:36:51,280 --> 00:36:54,080 Speaker 1: especially than heart rate because there's a lot of variability 659 00:36:54,080 --> 00:36:56,920 Speaker 1: and heart rate that you won't have with watts. So 660 00:36:57,000 --> 00:37:00,239 Speaker 1: what's his power? And it is a great met trick 661 00:37:00,360 --> 00:37:06,120 Speaker 1: to track your progress over time with cycling. And one 662 00:37:06,160 --> 00:37:08,840 Speaker 1: final point on that, it is relative to your weight. 663 00:37:09,080 --> 00:37:11,399 Speaker 1: So if you're you know, two fifty pounds putting out 664 00:37:11,400 --> 00:37:13,760 Speaker 1: two hundred watts, or you're a hundred and fifty pounds 665 00:37:13,840 --> 00:37:16,759 Speaker 1: putting out two hundred watts, the lighter person is going 666 00:37:16,800 --> 00:37:19,560 Speaker 1: to go faster. Okay, So it is relative. So someone 667 00:37:19,560 --> 00:37:22,359 Speaker 1: who's heavier than you it's gonna be easier for them 668 00:37:22,360 --> 00:37:26,799 Speaker 1: to put out more watts. Okay, final couple points here. 669 00:37:26,840 --> 00:37:30,360 Speaker 1: Taking it indoors never a better time than right now. 670 00:37:30,560 --> 00:37:32,360 Speaker 1: There's two ways to do it. Do you want to 671 00:37:32,440 --> 00:37:34,560 Speaker 1: ride indoors on your bike? Then you get a trainer. 672 00:37:34,920 --> 00:37:36,839 Speaker 1: So there's so many different ways to prop your bike 673 00:37:36,960 --> 00:37:41,319 Speaker 1: up that you ride outside inside, And again you can 674 00:37:41,320 --> 00:37:43,080 Speaker 1: pay a couple of dollars, you can pay thousands of 675 00:37:43,080 --> 00:37:46,200 Speaker 1: dollars and get these incredible bike trainers. I have several 676 00:37:46,320 --> 00:37:49,000 Speaker 1: and of really invested in that over the years because, 677 00:37:49,000 --> 00:37:51,560 Speaker 1: as I said, I've done so much indoor cycling and 678 00:37:51,600 --> 00:37:56,319 Speaker 1: training for races. There's so many apps, so much technology 679 00:37:56,320 --> 00:37:59,239 Speaker 1: for riding indoors. So that's the question, and you want 680 00:37:59,239 --> 00:38:01,040 Speaker 1: to think about that the way when you are purchasing 681 00:38:01,080 --> 00:38:03,640 Speaker 1: your bike, will you be riding this inside? You want 682 00:38:03,640 --> 00:38:06,319 Speaker 1: to ride it outside. You live somewhere where you're gonna 683 00:38:06,360 --> 00:38:07,600 Speaker 1: have a couple of months of the year where you 684 00:38:07,600 --> 00:38:10,000 Speaker 1: can have so much fun riding outside. But then you 685 00:38:10,040 --> 00:38:12,920 Speaker 1: want to bring it inside, especially if you're spending a 686 00:38:12,920 --> 00:38:15,080 Speaker 1: decent amount of money on it. Well, then there are 687 00:38:15,120 --> 00:38:18,959 Speaker 1: trainers that you can pop that bike up on, or 688 00:38:19,080 --> 00:38:23,120 Speaker 1: you get a stationary bike, so many options. Again, did 689 00:38:23,160 --> 00:38:27,040 Speaker 1: that podcast on how to maximize your indoor cycling workout, 690 00:38:27,080 --> 00:38:30,759 Speaker 1: and that was generally geared towards the indoor cycling bikes. 691 00:38:30,760 --> 00:38:33,279 Speaker 1: The bike you're gonna buy and just get on it, right, 692 00:38:33,480 --> 00:38:37,480 Speaker 1: it's all there with the weighted wheel, magnetic resistance, not 693 00:38:37,560 --> 00:38:41,640 Speaker 1: the bike you're going to ride outside. Okay, all right, 694 00:38:42,760 --> 00:38:47,680 Speaker 1: why ride inside? Safety? You know, huge part. I do 695 00:38:47,760 --> 00:38:50,640 Speaker 1: a lot of riding inside for that reason. I really 696 00:38:50,680 --> 00:38:53,720 Speaker 1: like riding outside. But again I picked my moments. Whether 697 00:38:54,480 --> 00:38:56,440 Speaker 1: you know, if you live somewhere where it gets super cold, 698 00:38:56,880 --> 00:38:59,960 Speaker 1: or you wanna ride and it's you know, inclement weather outside, 699 00:39:00,080 --> 00:39:03,720 Speaker 1: des thunder and lightning, you right inside. So many apps 700 00:39:03,760 --> 00:39:06,600 Speaker 1: and training ways to do that inside that you can't 701 00:39:06,640 --> 00:39:09,880 Speaker 1: necessarily do outside, and you can get somewhat of a 702 00:39:09,920 --> 00:39:13,120 Speaker 1: better workout in. So you know, the question oftentimes is 703 00:39:13,160 --> 00:39:15,799 Speaker 1: what is an hour on an indoor bike? You know, 704 00:39:15,960 --> 00:39:21,000 Speaker 1: what's the equivalent outside? And they're different, you know, views 705 00:39:21,040 --> 00:39:22,960 Speaker 1: on it hour and a half depending on what you're doing. 706 00:39:23,320 --> 00:39:25,800 Speaker 1: The point being you're not slowing down, you're not coasting, 707 00:39:25,800 --> 00:39:28,799 Speaker 1: you're not stopping for stop signs and red lights and 708 00:39:28,880 --> 00:39:31,840 Speaker 1: things like that, and you can really do focused workouts inside. 709 00:39:32,000 --> 00:39:34,640 Speaker 1: So that's a huge benefit your interval training and things 710 00:39:34,680 --> 00:39:38,000 Speaker 1: like that. When you're indoors, nothing else to worry about, 711 00:39:38,320 --> 00:39:40,680 Speaker 1: and just to focus on that workout. For the more 712 00:39:40,719 --> 00:39:43,200 Speaker 1: advanced cyclists, the people who want to get better, you're 713 00:39:43,239 --> 00:39:46,280 Speaker 1: gonna do that indoors as well. And then finally, community, 714 00:39:46,600 --> 00:39:49,080 Speaker 1: you know, if you are using those cycling apps now, 715 00:39:49,640 --> 00:39:52,680 Speaker 1: the more popular bikes that you know the brand I'm 716 00:39:52,680 --> 00:39:55,080 Speaker 1: speaking of, there so many now though, the community is 717 00:39:55,120 --> 00:39:57,440 Speaker 1: a big part. If you want to ride with people 718 00:39:57,600 --> 00:39:59,960 Speaker 1: and you can do that with you know, that type 719 00:40:00,040 --> 00:40:02,880 Speaker 1: of bike, or you can get the different apps and 720 00:40:03,040 --> 00:40:06,239 Speaker 1: use those as well, Swift and things like that. Great 721 00:40:06,239 --> 00:40:10,440 Speaker 1: way to do it all. Right, most important point and 722 00:40:10,480 --> 00:40:14,880 Speaker 1: we're done. The most important question when it comes to cycling. 723 00:40:14,920 --> 00:40:18,560 Speaker 1: Do you need to shave your legs? The answers no, 724 00:40:20,040 --> 00:40:23,600 Speaker 1: unless you're a triathlete. Uh, and then it's it's all 725 00:40:23,640 --> 00:40:26,360 Speaker 1: for show. It's all for show. Now. One of the 726 00:40:26,400 --> 00:40:28,319 Speaker 1: reasons you say, where did it come from? Where did 727 00:40:28,520 --> 00:40:31,880 Speaker 1: why did cyclists start shaving their legs? Well, one of 728 00:40:31,920 --> 00:40:35,760 Speaker 1: the explanations and reasons you will hear is for bike crashes. 729 00:40:36,200 --> 00:40:38,759 Speaker 1: When you get road rash when you go down, and 730 00:40:38,800 --> 00:40:40,960 Speaker 1: if you've experienced this with hairy legs, you know what 731 00:40:41,000 --> 00:40:43,799 Speaker 1: I'm talking about. The hair gets caught up in the 732 00:40:43,840 --> 00:40:46,920 Speaker 1: wound and that's a problem. But for the vast majority 733 00:40:46,920 --> 00:40:50,239 Speaker 1: of people that doesn't matter. It's not really aerodynamics. For 734 00:40:50,280 --> 00:40:53,080 Speaker 1: people who are going a hundred miles or even you know, 735 00:40:53,120 --> 00:40:59,000 Speaker 1: shorter distance races, it's about the look. It's about doing 736 00:40:59,000 --> 00:41:03,160 Speaker 1: what others do. And yes, the vanity side, you know, 737 00:41:03,200 --> 00:41:06,400 Speaker 1: the good legs, all those miles spent in the saddle 738 00:41:07,719 --> 00:41:11,160 Speaker 1: generally look a little better. Is the thought process of 739 00:41:11,160 --> 00:41:16,359 Speaker 1: these people when you are not harry and showing it off. 740 00:41:16,360 --> 00:41:18,400 Speaker 1: So there you go. Needed to end with that, do 741 00:41:18,440 --> 00:41:20,840 Speaker 1: you need to shave your legs? As a cyclist, you 742 00:41:20,880 --> 00:41:23,560 Speaker 1: know you're gonna stand out more at a race if 743 00:41:23,600 --> 00:41:25,360 Speaker 1: you don't have it at many of these races, So 744 00:41:25,800 --> 00:41:30,239 Speaker 1: totally a personal preference thing, all right. So there you go. 745 00:41:30,480 --> 00:41:33,680 Speaker 1: Just a broad overview for those of you just starting out. 746 00:41:34,040 --> 00:41:36,200 Speaker 1: And I can't emphasize enough that's safety is the most 747 00:41:36,239 --> 00:41:38,600 Speaker 1: important thing for me to get started. I don't care 748 00:41:39,000 --> 00:41:42,560 Speaker 1: you know how great your workout is and all of 749 00:41:42,600 --> 00:41:44,279 Speaker 1: those kind of things. If you get hurt, if you 750 00:41:44,280 --> 00:41:48,680 Speaker 1: get hit, so really take that safety part into account, 751 00:41:49,920 --> 00:41:53,279 Speaker 1: you know, having biked for so many years. Again, I 752 00:41:53,320 --> 00:41:56,799 Speaker 1: will say one final time, there's always an element of luck, 753 00:41:57,120 --> 00:41:59,880 Speaker 1: but there's a huge amount of control as well and 754 00:42:00,160 --> 00:42:03,359 Speaker 1: letting the ego go. You can blow through a red 755 00:42:03,440 --> 00:42:05,680 Speaker 1: light and blow me away. You can bomb down that 756 00:42:05,760 --> 00:42:07,880 Speaker 1: hill when it's raining out and I'm just training and 757 00:42:08,080 --> 00:42:10,280 Speaker 1: I don't need to work on those skills that day. 758 00:42:10,840 --> 00:42:13,200 Speaker 1: I'm picking my moments and you should too, all right, 759 00:42:13,239 --> 00:42:15,320 Speaker 1: I hope you enjoyed it. We'll do many more shows. 760 00:42:15,320 --> 00:42:18,480 Speaker 1: I will do many more shows on deeper dives into cycling, 761 00:42:18,520 --> 00:42:20,719 Speaker 1: but this is to get you started. If you have 762 00:42:20,840 --> 00:42:23,440 Speaker 1: not yet rated the show, please do so. If you 763 00:42:23,440 --> 00:42:27,200 Speaker 1: can comment where you're listening, it's always greatly appreciated. And 764 00:42:27,239 --> 00:42:28,640 Speaker 1: if you want to reach out, a couple ways to 765 00:42:28,680 --> 00:42:32,399 Speaker 1: do it. Tom h Fit is Instagram and Twitter tom 766 00:42:32,520 --> 00:42:35,960 Speaker 1: h Fit. You can go to Fitness Disrupted dot com 767 00:42:36,000 --> 00:42:38,160 Speaker 1: and email me through that site as well. A new 768 00:42:38,200 --> 00:42:42,160 Speaker 1: book is The Micro Workout Plan, and new website is 769 00:42:42,200 --> 00:42:44,440 Speaker 1: Tom Holland Fitness, where I'm taking all of my content 770 00:42:44,560 --> 00:42:47,400 Speaker 1: from decades in the business, videos and workouts and everything 771 00:42:47,400 --> 00:42:50,040 Speaker 1: and putting it up there. All right, Thank you for listening. 772 00:42:50,600 --> 00:42:53,560 Speaker 1: I love cycling. I love variation. It is one of 773 00:42:53,600 --> 00:42:55,799 Speaker 1: the reasons, as I said at the start of the show, 774 00:42:55,800 --> 00:42:58,399 Speaker 1: that I am injury free at fifty two, having done 775 00:42:58,440 --> 00:43:01,800 Speaker 1: all of these events over the years. It's about mixing 776 00:43:01,800 --> 00:43:08,799 Speaker 1: it up, it's about variation, and it's about enjoying what 777 00:43:08,840 --> 00:43:11,799 Speaker 1: you do. So find that bike you like, whether it's 778 00:43:11,840 --> 00:43:13,839 Speaker 1: a mountain bike or a cruiser or a road bike. 779 00:43:14,440 --> 00:43:19,040 Speaker 1: We're a triathlon triathlon bike t T bike, totally up 780 00:43:19,040 --> 00:43:22,640 Speaker 1: to you. Thank you for listening. Remember there are three 781 00:43:22,680 --> 00:43:25,279 Speaker 1: things we control, how much we move, what we put 782 00:43:25,320 --> 00:43:27,840 Speaker 1: into our mouths, and our attitudes. And that is awesome. 783 00:43:28,560 --> 00:43:35,640 Speaker 1: I'm Tom Holland. This is Fitness Disrupted, Believing Yourself. Fitness 784 00:43:35,719 --> 00:43:38,919 Speaker 1: Disrupted is a production of I Heart Radio. For more 785 00:43:38,960 --> 00:43:42,200 Speaker 1: podcasts from my Heart Radio, visit the I heart Radio app, 786 00:43:42,400 --> 00:43:45,880 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.