Through the power of Nokia Sports Tracker...
Discussion
Easiest way to knock time off that without doing anything about fitness is to either blow your tyres up to max recommended pressure (you'll need a trackpump probably to make it easier) or fit slicks/commute tyres (assuming you have a tarmac or smooth off road journey).
Get someone in the know to cast their eyes over your riding position and set the bike up (including "cockpit" or handlebars/brakes/gears) properly for your size...common newbie errors are seat too low, bars too high, and controls up against the grips, ie too far outboard. Learn to use your gears properly...spin the pedals, don't grind, anticipate (just like a car really!) and for further efficiency get some SPD pedals and shoes...this will feel a little wierd at first but almost double your pedalling efficiency. Padded shorts too...no one is fast with a sore arse!
I'd almost guarantee that's 5-7 mins off before you have done anything about fitness whatsoever. And don't discount the wind...makes a huge difference on an MTB.
Get someone in the know to cast their eyes over your riding position and set the bike up (including "cockpit" or handlebars/brakes/gears) properly for your size...common newbie errors are seat too low, bars too high, and controls up against the grips, ie too far outboard. Learn to use your gears properly...spin the pedals, don't grind, anticipate (just like a car really!) and for further efficiency get some SPD pedals and shoes...this will feel a little wierd at first but almost double your pedalling efficiency. Padded shorts too...no one is fast with a sore arse!
I'd almost guarantee that's 5-7 mins off before you have done anything about fitness whatsoever. And don't discount the wind...makes a huge difference on an MTB.
Using Nokia Sports Tracker you should have a full read out of Distance vs Altitude on a graph so you can see how hilly it is. It is a great tool, has better features than my proper GPS unit and it is just a free phone App.
Traffic makes a difference to speed but I agree what everyone has to say. Pump up the tyres, look at your saddle height (me and my bro are basically the same height, but I ride with a saddle height inches higher than him) as that is a good way to gain some efficiency, and get some cheap padded shorts or buy a nice saddle!
Traffic makes a difference to speed but I agree what everyone has to say. Pump up the tyres, look at your saddle height (me and my bro are basically the same height, but I ride with a saddle height inches higher than him) as that is a good way to gain some efficiency, and get some cheap padded shorts or buy a nice saddle!
camgear said:
Quick question
How much would cycling 5 miles each way (10 miles a day) for 5 days a week make a difference to my fitness? Would I lose any weight or is it not enough distance? :S
Massive difference to fitness (from experience). Weight loss depends on your eating habits though. You'll feel hungrier...How much would cycling 5 miles each way (10 miles a day) for 5 days a week make a difference to my fitness? Would I lose any weight or is it not enough distance? :S
My commute is 9 miles, third off road, rest through semi-urban leeds and backstreets, pretty hilly.
PB for the way in is about 40 minutes, way home 32 minutes. Thats quicker than an average car journey.
Keep it up, I keep a log of all of my (basic) computer readings from my rides (not to/from work). It's brilliant to see them getting quicker and quicker.
At the beginning it took around 45minutes to do 10 miles, the same 10 miles I can do it about 34 now. I was riding with a mate last night, whos at the gym a fair bit and I could easily power away from him and keep it up, he couldn't keep up. I'm overweight, and biking a few times a week is the only exercise I get, hes a skinny bugger and down the gym 3+ times a week.
At the beginning it took around 45minutes to do 10 miles, the same 10 miles I can do it about 34 now. I was riding with a mate last night, whos at the gym a fair bit and I could easily power away from him and keep it up, he couldn't keep up. I'm overweight, and biking a few times a week is the only exercise I get, hes a skinny bugger and down the gym 3+ times a week.
'Nother new Sport Tracker user here. Please forgive me, but I did PB on the way in this morning (on a too small for me, hub geared Dahon Folder - pick up a Pearson Compass clone any day). Sport tracker is a great service as a freebie.
Date Views Activity Distance Duration Avg.speed Max.speed Avg.pace
10.07.2009 0 Cycling 7.28 mi 23 min 49 s 18.4 mi/h 28.3 mi/h 3 min 16 s per mi
Date Views Activity Distance Duration Avg.speed Max.speed Avg.pace
10.07.2009 0 Cycling 7.28 mi 23 min 49 s 18.4 mi/h 28.3 mi/h 3 min 16 s per mi
john_p said:
Not at that rate, you're getting worse! 
You can knock about 5-7 minutes off of that time as I cycled a bit in a different direction as I was going to take a different route, and a few minutes later realised that the new route was through a rough area, so turned round and went the normal way 
d hill of doom. I can do the hill now at over 8mph, started at 4mph with a 2 minute break half way up. I am definately noticing the fitness difference but the hill is still a bi used Sports Tracker when out on my sunday morning ride to record progress. I did once use it on my lunchtime walk around the City, and at times i was peaking at 50 mph, then when i looked at the map overlay i realised its where i've walked under a bridge/walk through and the system is catching up with itself.
I'm in love with sportstracker, for a free bit of software its ace!
if anyone cares to take a look: check out my last decent sized ride (the 63mph top speed is a bit hopeful, 15mph is a lot more accurate for a MTB on road)
http://sportstracker.nokia.com/nts/workoutdetail/i...
Cheerio
if anyone cares to take a look: check out my last decent sized ride (the 63mph top speed is a bit hopeful, 15mph is a lot more accurate for a MTB on road
)http://sportstracker.nokia.com/nts/workoutdetail/i...
Cheerio
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