New to Biking - Have Questions
zenartist24
Posts: 22 Member
Hello All!
I have always been a runner and it is my preferred exercise. However, I have read recently that it is good to switch up exercises. So this morning I went biking. Because I am very new to this, I have a few questions:
1. What muscles does biking work compared to running?
2. I currently run 3-5 miles, 5-6 days/week, at a 9 minute pace. What would be a comparable biking workout (distance or time)?
3. My bike has many gears. How do I determine what gear(s) to use for a good workout?
Any other advice/recommendations are certainly welcome!
Thank you in advance!
-Bill
I have always been a runner and it is my preferred exercise. However, I have read recently that it is good to switch up exercises. So this morning I went biking. Because I am very new to this, I have a few questions:
1. What muscles does biking work compared to running?
2. I currently run 3-5 miles, 5-6 days/week, at a 9 minute pace. What would be a comparable biking workout (distance or time)?
3. My bike has many gears. How do I determine what gear(s) to use for a good workout?
Any other advice/recommendations are certainly welcome!
Thank you in advance!
-Bill
0
Replies
-
I live in a hilly place, Seattle, which means I shift gears constantly. Try using your shifters, you'll see pretty quickly what they're for. Mostly use the one on the right which will change cogs on the rear wheel, making smaller changes, the left shifters (chainrings) are for hill vs flat, the right ones are for fine tuning.
Nobody can really tell you how many minutes or miles on a bike equal running, because you can put as much or as little as you want into the bike. If you coast a lot, it could take the whole day, but it'll be a pleasant day. If you take hills at race pace you'll run out of juice pretty quickly.1 -
1/ Quads, glutes and calves predominately.
2/ Forget distance as that depends to a large degree on type of bike and/or terrain. Go by time for same/similar perceived effort.
3/ Use your gears to try and keep your cadence between c. 80 - 100rpm. "A good workout" means different things to different people. Cycling is mostly a cardio activity but with a resistance element.
Recommendations:
Get someone knowledgeable to check your bike set up.
Buy some cycling shorts.
Learn how to fix a puncture before you get one.
Wear eye protection.
Having been attacked by an errant/blind car driver would advise wearing a helmet.
Download the Strava app if you are self-competitive.
Clear some space in your garage so that there's always space for one more bike....8 -
Cycling is my primary sport, and sijomial pretty much already said what I was going to. Only thing to add is that you should learn to shift by feel. If the pedaling is too difficult, shift down. If it's too easy, shift up. Shifting the front rings is worth about a 4 or 5 cog jump on the back, and there's some overlap in the gear range between the front rings.1
-
-
My local Trek bike shop gives free clinics on basic bike maintenance and rules of the road. You might want to see if something like that is available to you. They also do group rides for all levels. You might be able to find a beginner ride and that could help with figuring out the gears and any other questions you have about your bike.
And always wear a helmet.1 -
zenartist24 wrote: »Hello All!
I have always been a runner and it is my preferred exercise. However, I have read recently that it is good to switch up exercises. So this morning I went biking. Because I am very new to this, I have a few questions:
1. What muscles does biking work compared to running?
2. I currently run 3-5 miles, 5-6 days/week, at a 9 minute pace. What would be a comparable biking workout (distance or time)?
3. My bike has many gears. How do I determine what gear(s) to use for a good workout?
Any other advice/recommendations are certainly welcome!
Thank you in advance!
-Bill
2. This will vary quite a bit with terrain/speed. A 3-5 mile run for me is in the 250-450 calorie range. Almost all of my group ride burn estimates (HR monitor only. I don't have a power meter on my bike) are significantly higher. (typically 20-25 mile rides with ~1000-2000' climb).
3. I found that a cadence sensor was helpful when I started cycling...helped me realize sooner if I hadn't switched to an easy enough gear on the hills (you'll get more of a feel for it with time). Generally, pick a gear where you can maintain a good cadence on the terrain. (I find I prefer ~90. 80-100 rpm is pretty typical).1 -
This information is exactly what I was looking for! Thank you all so much for your help!!!
-Bill2 -
zenartist24 wrote: »Hello All!
I have always been a runner and it is my preferred exercise. However, I have read recently that it is good to switch up exercises. So this morning I went biking. Because I am very new to this, I have a few questions:
1. What muscles does biking work compared to running?
2. I currently run 3-5 miles, 5-6 days/week, at a 9 minute pace. What would be a comparable biking workout (distance or time)?
3. My bike has many gears. How do I determine what gear(s) to use for a good workout?
Any other advice/recommendations are certainly welcome!
Thank you in advance!
-Bill
1. Mainly 3 of the 4 quads
2. Go for a 5 mile ride and see how you feel. Running and cycling are different so while you might feel comfortable running 5 miles, you won't necessarily feel comfortable cycling 5 miles ... but then again, you might. If 5 miles feels really good, try 7 miles next time ... and gradually build up.
3. Aim for a cadence between 85 and 95 rpm.
4. ****Most Importantly*** Make sure the bicycle fits you properly!
1 -
I run and ride and I can say that they're quire different. A 45-60 minute run and you're pretty much done, whereas a 2-hour+ ride is totally doable.
Also, it's easier to slack off while riding. To push yourself, it can really help to ride in a group.
Of course, the muscles are largely different, and it takes a bit of riding to build them up.
Now, you're ready to take up swimming!1 -
I would add that you should always have a plan for getting home, whether that is having the right tools and spares, having a friend you can call for help, having a bus pass, or whatever. Even two miles from home can be a long walk if you are carrying a bicycle. It is also good to have a lock with you. It would be no fun to stop for a restroom break and have someone ride off on your bike.4
-
as a new cyclist you might be surprised by the demand on your neck, upper back and shoulder muscles. try to keep reminding yourself to keep your shoulders down and semi-loose. it's so easy to hunch them up under your ears.
same for keeping your chest 'open' compared with leaning too much of your weight onto your hands - that's another habit that's really easy to get into as well.2 -
Thank you Machk9, Jthanmyfotnesspal, TimothyFish, and canadianlbs!1
-
I second the bike shorts! Also, take the recommendation of using your first ride to get a feel for the bike, gears, and riding technique. Biking is my favorite cardio, but I only average about 13mph on a 5 mile ride daily. However, I don't take too many breaks from peddling, even when I'm going downhill. I'll go to an easier gear and give it all I've got. If I go for longer rides though, I'll coast from time to time to alleviate the stress on my legs (and butt TBH).1
-
In my experience, biking works the thighs, running calves. I always run my bike in the highest (most difficult) gear unless I'm tackling a really hard hill. I like to go fast, and I can go faster that way without tiring.0
-
Also- many people will fail to unclip the correct side and fall over once or twice when beginning to ride. you are warned.1
-
canadianlbs wrote: »as a new cyclist you might be surprised by the demand on your neck, upper back and shoulder muscles. try to keep reminding yourself to keep your shoulders down and semi-loose. it's so easy to hunch them up under your ears.
same for keeping your chest 'open' compared with leaning too much of your weight onto your hands - that's another habit that's really easy to get into as well.
Yes. this. Make sure you are using your core and not your arms to keep in position.0 -
Spare tube in baggy with just a bit of talcum powder. Tire irons, $5 bill, can buy a treat or use it to fix the sidewall of a blown out tire. Flat kit, it has been more than once that I have had to fix multiple flats on a ride. Way to inflate your tire. I use a small frame pump that attaches near my water bottle. CO2 canisters are really popular and on a group ride that is the way to go because down time is reduced, but I have not always had the best of luck with them. Think about lights for your bike. They can be fairly cheap and are worth there weight in gold if you ever get caught out to late. Love my bike.1
-
I am a cyclist. I recently added running and swimming and cut back on cycling to mix it up. After cycling as much as I did, I thought running would be a cinch. WRONG! I needed a walker for 3 days after trying to run a 5k with no training haha. Completely different muscles. Same with swimming.1
-
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 392.9K Introduce Yourself
- 43.7K Getting Started
- 260.1K Health and Weight Loss
- 175.8K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 415 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.9K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.6K MyFitnessPal Information
- 23 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.5K MyFitnessPal Tech Support Questions