fionahills wrote:Thanks again - I managed to keep the cadence at 91 average on the 3km long slow hill - the speed was pretty poor - only 11.5km going up - but heaps of fun going down - anyway was not able to hold the 91 on second repeat all the way up so kept going as long as I could at the 91 and then rolled down and tried again and went a bit further - the thing is to hold the cadence I had to be on the easiest gear - is this OK for now?
I did try to go up a gear for the shorter repeats - but could not hold the cadence - I really appreciate the help and will try for the 100 as ultimate goal but for now is it OK to work at 90 and try and improve stamina? Both on hills and flats?
I got the bike fitted when I bought it - that was 16 months ago - i had a really close call with a car and lost my nerve after 3 months and have only been back on for about 6 weeks.
As I honestly never had a bike as a kid I really had probably only riddent 6 or 7 times until I hit 50 - never even sat on a road bike before I got mine - so has been a steep learning curve - gears, clipless, skinny tyres, knicks and jerseys- ( I used to call them liquorice allsorts when I saw the groups out riding - love the colours!!)
Still have to stop to have a drink - and be very careful not to move around too much when looking behind me - so much still to learn.....
I really do appreciate all your help - everyone has been very encouraging - the road we were on today is part on the noosa triatholon course and closed to traffic - so much fun to zoom (my zoom is very tame!!) down without worrying about cars - loved it
100 is a good cadence to aim for. I don't normally do that high, I sit on about 85-90rpm most of the time. Like some others, I prefer to drop down a gear when I hit a headwind, and on hills I much prefer to spin rather than mashing away at a bigger gear. I find that isn't comfortable and it tires me out quicker.
I didn't ride a bike for ages like you - it's a big learning curve but the more you ride, the better it is and the easier it becomes. I'm still not confident enough to ride with no hands on the bars, though one handed is alright. Drinking on the run stems from feeling confident and balanced riding one handed, along with having a good bidon cage and a bidon that is easy to grab and put back. I think a good bike fit helps a lot there. And you should have a light touch on the handlebars this probably comes from core strength.
It's really fun when you can get on a close course with no distractions. It's also really fun to ride with other people, especially better riders, they'll force you to get better and you can learn a lot quickly from them. Plus the conversation makes the kilometres go more quickly. I don't really do any group rides, but occasionally I chat to other people out and about, some who are really good riders. It's nice when you can keep up a conversation without feeling puffed. I think that's part of the 'rules' or something, always look calm and effortless to others even if you are hurting.
Out of all the fitness pursuits you could have chosen, I think cycling must be the best one of all. What a wonderful sport it is.