How fast should i be cycling to reap the benefits i cycle to work which is 6 miles there and back .?
and how can i tell i am going fast enough??
Answers:
How fast should you be cycling to reap the benefits ? You reap the benefits every time you ride your bike. As far as how fast is fast enough, that depends on what your trying to accomplish.
Remember every cyclist is different, they all have different speeds and averages. If your trying to better yourself as a rider buy a computer ( Cateye, Sigma ) or what ever type you like and set some goals for yourself, Time, Average speed, Maximum speed and so on and keep a log. Several good ones online (www.bikejournal.com ) comes to mind, it's free and you can compete with other riders.
Remember keep your goals realistic,don't set them to high to accomplish and you will improve your riding skills and become a better rider.
If you are making it one way in 30 minutes or less then you are most likely doing plenty to reap the benefits. I'm assuming that it is a relatively flat 6 mile bike ride. I'm also assuming you meant 6 miles one way. If you are making it in 15 or less I'd recommend trying out for a bike race just to see how you would do.
Well if you are trying to lose weight you need to find a speed that keeps your heart rate up. You can buy a small device that measures how fast you are going and how far you have gone that mounts on the handlebars and fork. Then you can get to a speed where you think you are in the peak heart rate area and check your pulse. That way you can figure out the target area. Though if you have some good hils put it in a bigger gear and start pushing. That will help you also get some other benefits from your ride. I so wish I could ride mine to work.
The simple answer is that you should go just fast enough that you are slightly out of breath while you are riding. I hope that helps.
And an even simpler answer is there is no set rate that anyone "should" go at. get a computer for your bike with a trip meter and constantly try to better your time .just be careful of the dipshit reading the paper putting on their makeup and talking on the cell at the same time and you should be fine.
As fast as you want. You can get better everytime you get on the bike. Try going the entire distance in one gear and the next day try it in the next gear down and keep going until you're in such a high gear you're at work or home without raising your heart rate to much. By that time you'll probably be able to do both trips quickly. Be careful out there.
Well, nothing much to add to the other but just in general I'd be careful when commuting, in a major city your primary concern should be safety, not speed. Having said that, just making sure you're working, ie, pushing hard against the pedals, not just cruising, will have a benefit. And you can get a cheap cycle computer from around 10 quid which record times, speeds, average times, trip time, trip distance etc for you if you want a way of measuring yourself. Have fun!
it really depends on how well of shape youre in right now. on flat roads if your cruising at 18-20mph you should see some changes in your fitness. what you need in order to tell how fast youre going is a cycling computer. i recommend a wireless computer. it can tell you mileage, speed, avg. speed, max speed.
Don't wory about speed, invest in a heat rate monitor. keep it at you lactate threshold the point where you can just feel your legs starting to burn but without tiring out. Your fitness will jump up. To improve your speed, keep a steady pace well within your aerobic zone 50-60% max Heart Rate (HR) theoretical max is 220 - age. then add in 2 -5 min efforts to go to max HR recover and repeat.
this is entirely dependant on the terrain and ur fitness but for flat terrain and average fitness an absolute miniumum of 13-14mph(17 - 18 kph) and minimum of 10mph (13-14kph) uphill. If u r doing this 4 fitness then u should gradually get faster neway through the same amount of effort. To tell if u r going fast enough a high quality cat eye speedo (see evans cycles web) will tell u ur average, max and current speed as well as in some cases heart rate, calories and effort.
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Answers:
How fast should you be cycling to reap the benefits ? You reap the benefits every time you ride your bike. As far as how fast is fast enough, that depends on what your trying to accomplish.
Remember every cyclist is different, they all have different speeds and averages. If your trying to better yourself as a rider buy a computer ( Cateye, Sigma ) or what ever type you like and set some goals for yourself, Time, Average speed, Maximum speed and so on and keep a log. Several good ones online (www.bikejournal.com ) comes to mind, it's free and you can compete with other riders.
Remember keep your goals realistic,don't set them to high to accomplish and you will improve your riding skills and become a better rider.
If you are making it one way in 30 minutes or less then you are most likely doing plenty to reap the benefits. I'm assuming that it is a relatively flat 6 mile bike ride. I'm also assuming you meant 6 miles one way. If you are making it in 15 or less I'd recommend trying out for a bike race just to see how you would do.
Well if you are trying to lose weight you need to find a speed that keeps your heart rate up. You can buy a small device that measures how fast you are going and how far you have gone that mounts on the handlebars and fork. Then you can get to a speed where you think you are in the peak heart rate area and check your pulse. That way you can figure out the target area. Though if you have some good hils put it in a bigger gear and start pushing. That will help you also get some other benefits from your ride. I so wish I could ride mine to work.
The simple answer is that you should go just fast enough that you are slightly out of breath while you are riding. I hope that helps.
And an even simpler answer is there is no set rate that anyone "should" go at. get a computer for your bike with a trip meter and constantly try to better your time .just be careful of the dipshit reading the paper putting on their makeup and talking on the cell at the same time and you should be fine.
As fast as you want. You can get better everytime you get on the bike. Try going the entire distance in one gear and the next day try it in the next gear down and keep going until you're in such a high gear you're at work or home without raising your heart rate to much. By that time you'll probably be able to do both trips quickly. Be careful out there.
Well, nothing much to add to the other but just in general I'd be careful when commuting, in a major city your primary concern should be safety, not speed. Having said that, just making sure you're working, ie, pushing hard against the pedals, not just cruising, will have a benefit. And you can get a cheap cycle computer from around 10 quid which record times, speeds, average times, trip time, trip distance etc for you if you want a way of measuring yourself. Have fun!
it really depends on how well of shape youre in right now. on flat roads if your cruising at 18-20mph you should see some changes in your fitness. what you need in order to tell how fast youre going is a cycling computer. i recommend a wireless computer. it can tell you mileage, speed, avg. speed, max speed.
Don't wory about speed, invest in a heat rate monitor. keep it at you lactate threshold the point where you can just feel your legs starting to burn but without tiring out. Your fitness will jump up. To improve your speed, keep a steady pace well within your aerobic zone 50-60% max Heart Rate (HR) theoretical max is 220 - age. then add in 2 -5 min efforts to go to max HR recover and repeat.
this is entirely dependant on the terrain and ur fitness but for flat terrain and average fitness an absolute miniumum of 13-14mph(17 - 18 kph) and minimum of 10mph (13-14kph) uphill. If u r doing this 4 fitness then u should gradually get faster neway through the same amount of effort. To tell if u r going fast enough a high quality cat eye speedo (see evans cycles web) will tell u ur average, max and current speed as well as in some cases heart rate, calories and effort.
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