And it all Starts

As I was riding down a 6% incline today attempting to get to a cadence (the speed you are pedaling) of over 100, an article in a book came to mind. The article was in a book to assist people getting into bicycling and the chapter was entitled getting a base. I was interested, just to see if my routine this past year was on the right track. It started by saying I was to start out on a 30 mile ride at a relaxed pace with a cadence of 85-88. Now as a novice who has put on a little over 1600 miles on my new bike( in the picture ain't it pretty), I am still not maintaining that cadence on my 20 mile rides. So, can you see where this is coming from? Hopefully I can give some real world advice to some one who would care to start this fabulous activity and have realistic goals.

I have bicycled on and off, mainly off, over the last 25 years. In 2007 while getting things ready to retire I received a severe right wrist injury. Yes I am right handed and did I mention I had been a police officer for the past 30 years. Not a good combination. After various surgeries my wrist was fused together and my retirement had been put on hold till I was medically fit. Medically fit, now that is a blog in its own. While I was going through rehab the workman comp. Doctor and the therapist were avid bicyclist and talked me into getting back into the sport.

Now the saga begins. I squeezed my then, overweight ass into a pair of old bike shorts and took off to a favorite bike trail. I mean after all I used to, in the early 90’s, ride about a 100 miles a week. About 5 miles into this adventure I was sucking some desperately needed mile high air, and then reality set in. I had to get back home. To make matters worse I turned the bike around and felt the strong breeze in my face. Dam I had been riding with a tail wind, and I thought it was because I was going down hill all the way. Colorado has no flat areas above 5000 feet. When I finally made it home, after walking up the last bit of the hill, I had to reorganize my thinking about this undertaking. Now pay attention this is important. I remembered that every body is different and exercise is far from being a one size fits all project. Back in the 80’s I started slow and did short rides extending the distance and doing it faster. So here we go back to ground zero. Short rides with my 14 year old gave us quality time together, after I caught up to him. He is a good kid and would wait for me every 10 -15 minutes to make sure I was OK. I had a heart attack about 10 years ago.

A year ago I was sucking air on a 10 mile ride/walk, was over weight, and had a 44 inch waist not in good shape. Today I did 20 miles averaging 12.8 mph, 29 mph top speed, going down that 6% grade that started this story, with an average cadence of 65. I have lost 50 pounds, now have a 36 inch waist and my last tread mill test was like I was twenty years younger. The 14 year old? He is now 15 plays basketball all year and calls me when we ride to see how far ahead of him I am.

I have, what I feel is, good information that is realistic so hopefully you will stay tuned and get some help and encouragement. I will attempt to write on this blog 2 – 3 times a week.

Next post, equipment.