ChrisF Posted February 28, 2019 Posted February 28, 2019 So the morning commutes are starting to cool down, what do you Cape Town commuters wear to beat the chill and possible rain shower? I'm thinking about some new gloves and a waterproof backpack I've seen.https://www.sportsmanswarehouse.co.za/product/capestorm-dry-backpack/4182https://www.evobikes.co.za/apparel/cycling-gloves/molon-labe-convect-padded-mtb-winter-gloves-neon-yellow.htmlI've already got some leg warmers and a Lumo First Accent jacket. Having commuted the last two winters I can confirm it is no longer hot in the mornings, now just a nice mild temperature. Another month or two before we see morning temperature below 10 degrees Celcius - YES, to our international friends, between 5 and 10 degrees C is considered "cold" around here ... For now I wear one of yellow top, with the sleaves zipped off. In a week or two the sleaves may go back on. When it actually do cool down I use another sleaveless top under my yellow top. This completely shuts out the wind-chill and you heat up QUICKLY ! Play around with the zips during the trip to regulate your body temperature. PS - I dont plan to commute in heavy rain, so dont have advise around this .... will follow what Hairy advises ... Albatross 1
ChrisF Posted February 28, 2019 Posted February 28, 2019 Health, fitness, and general well being .... Almost three years since I got my diabetes diagnosis, proper Michelen man, morbidly obese, totally unfit ..... Next 6 months was purely aimed at eating correctly, still NO exercise. Lost some 15kg, before I borrowed a friends rigid bike and started riding in the street. Knackered for days after doing a marathon 800m ... Gradually built up my strength and endurance training .... eventually took my backpack and water bottle and did a 1,9km return trip to the cafe. Did this a few more times and then it was 4km, then 6km, then 9km etc .... October 2016 I did a trial ride from home to our office, on a Sunday morning. A marathon 4,5km one way, including two nasty hills. Think I suffered up the one and walked the second ... 23 minutes riding time, with an average heart rate of 134bpm. Over the last 30 months my distances have gradually increased. Even done a few real hills. On the trails I am still passed by most riders, but every so often I now do pass somebody. This mornings commute was a particularly nice one. Same route, same distance, same two little hills (Suikerbossie and Bill Bezuidenhout over the N1). Now the stats look just a bit better :15 minutes 10 seconds moving time128 bpm average heart rateno more walking the hills. I now decide if I want to sit and practice powering up these hills, or stand on the pedals and rock the bike up the hill .... Clearly these regular short trips are excellent for my fitness !! After a horrible day of meetings and frustrations with contractors it is pure heaven to STAND on those pedals in the afternoon, followed by a quick dip in the pool. While the others are still stuck in the afternoon traffic I am at home, have had my workout, AND have worked away the stress of the day, not to mention sleeping so much better. So what have I learnt - Commuting by bicycle is GOOD for me !! Flemish Lion, Hairy, Bateleur1 and 12 others 15
Imploder Posted February 28, 2019 Posted February 28, 2019 Health, fitness, and general well being .... Almost three years since I got my diabetes diagnosis, proper Michelen man, morbidly obese, totally unfit ..... Next 6 months was purely aimed at eating correctly, still NO exercise. Lost some 15kg, before I borrowed a friends rigid bike and started riding in the street. Knackered for days after doing a marathon 800m ... Gradually built up my strength and endurance training .... eventually took my backpack and water bottle and did a 1,9km return trip to the cafe. Did this a few more times and then it was 4km, then 6km, then 9km etc .... October 2016 I did a trial ride from home to our office, on a Sunday morning. A marathon 4,5km one way, including two nasty hills. Think I suffered up the one and walked the second ... 23 minutes riding time, with an average heart rate of 134bpm. Over the last 30 months my distances have gradually increased. Even done a few real hills. On the trails I am still passed by most riders, but every so often I now do pass somebody. This mornings commute was a particularly nice one. Same route, same distance, same two little hills (Suikerbossie and Bill Bezuidenhout over the N1). Now the stats look just a bit better :15 minutes 10 seconds moving time128 bpm average heart rateno more walking the hills. I now decide if I want to sit and practice powering up these hills, or stand on the pedals and rock the bike up the hill .... Clearly these regular short trips are excellent for my fitness !! After a horrible day of meetings and frustrations with contractors it is pure heaven to STAND on those pedals in the afternoon, followed by a quick dip in the pool. While the others are still stuck in the afternoon traffic I am at home, have had my workout, AND have worked away the stress of the day, not to mention sleeping so much better. So what have I learnt - Commuting by bicycle is GOOD for me !! LOVE IT!
Beard Posted February 28, 2019 Posted February 28, 2019 Health, fitness, and general well being .... This could be my story from this year... I am hovering around 130kg mark and in December I said no more. I have always loved riding but the last decade really just saw my bike gathering dust and me gathering kg's. My biggest issue is I could never find the time to ride... Life as usual always got in the way with work, kids errands and any other excuse I could find. Then in December I thought what if I tried cycling to work... its not far (4km) and although there is mostly uphill, going home would be reverse. So I spent some of my December break just riding around my flat block to try get fit enough before I work up the courage to try the work run. First once, then twice... then a few more times. Eventually late in december I figured I was ready to try the future work run... I gave it a go and yes stopped a couple of times to catch me breath but I thought... do-able just. So I made myself a challenge. Ride 1000km in a year. Doesnt sound like a lot to other commuters who do that in a month but given I had probably had averaged riding 1km a year it was a leap and easily doable if I commute most days. Maths told me I just have to do a minimum of 125 days of commuting to reach my goal. I decided to install strava really just to document my distance and so I started commuting in Jan. The first two weeks were tough. I would arrive at my office out of breath and sweating like a dog in a Chinese restaurant... and there were no showers. So I mastered the basin wash and packing the bag. You learn the hard way when you forget to pack a work shirt. I also set myself challenges... first it was try to only stop once on a hill... then try make it a bit further until I have to stop and finally make it to the top without stopping. Man alive, the first day I did that was glorious... if I could breath I would have whooped. Since then it has just been getting better and faster. I see on my commutes when I check strava im getting personal records quite regularly which means Im slowly getting faster and less out of breath. Im still 4000 people away from KOM but as long as im doing equal or better than I did the day before im happy. Then last week something clicked... Id been doing pretty well but it had always been about getting to the office/home. But on one ride (probably one of the first not riding straight on into a 40km/h south easter) I just had the best time riding home. The cycle itself became fun and the thing I looked forward to the most. Ive even started investigating small detours on the way home to get a bit more in. And Just like CHRISF Im in a much happier mood these days leaving the stress of contractors behind, having a job and then going home all smiles to see my family. (Geez hey... the building industry!) Ive even had my wife question me about why im so happy coming from work these days. I still need to lose a ton of weight but Im hoping if I cycle more and eat better then im probably doing a whole lot better than the last decade. Im also hopeful because my kids are now just old enough to start cycling which means one day in the future I might have an opportunity to use a bike other than commuting and also be dad enough to join them. They see me leave and come home on a bike and now thats all they want to do. Thank you ChrisF for the great post and I echo your sentiments... So what have I learnt - Commuting by bicycle is GOOD for me !! Imploder, samson99, ChrisF and 7 others 10
Hairy Posted February 28, 2019 Posted February 28, 2019 Health, fitness, and general well being .... Almost three years since I got my diabetes diagnosis, proper Michelen man, morbidly obese, totally unfit ..... Next 6 months was purely aimed at eating correctly, still NO exercise. Lost some 15kg, before I borrowed a friends rigid bike and started riding in the street. Knackered for days after doing a marathon 800m ... Gradually built up my strength and endurance training .... eventually took my backpack and water bottle and did a 1,9km return trip to the cafe. Did this a few more times and then it was 4km, then 6km, then 9km etc .... October 2016 I did a trial ride from home to our office, on a Sunday morning. A marathon 4,5km one way, including two nasty hills. Think I suffered up the one and walked the second ... 23 minutes riding time, with an average heart rate of 134bpm. Over the last 30 months my distances have gradually increased. Even done a few real hills. On the trails I am still passed by most riders, but every so often I now do pass somebody. This mornings commute was a particularly nice one. Same route, same distance, same two little hills (Suikerbossie and Bill Bezuidenhout over the N1). Now the stats look just a bit better :15 minutes 10 seconds moving time128 bpm average heart rateno more walking the hills. I now decide if I want to sit and practice powering up these hills, or stand on the pedals and rock the bike up the hill .... Clearly these regular short trips are excellent for my fitness !! After a horrible day of meetings and frustrations with contractors it is pure heaven to STAND on those pedals in the afternoon, followed by a quick dip in the pool. While the others are still stuck in the afternoon traffic I am at home, have had my workout, AND have worked away the stress of the day, not to mention sleeping so much better. So what have I learnt - Commuting by bicycle is GOOD for me !!would love to "double or triple like" this post, well done ChrisF!!!!!!!!!!!!!! Bateleur1 1
Hairy Posted February 28, 2019 Posted February 28, 2019 This could be my story from this year... I am hovering around 130kg mark and in December I said no more. I have always loved riding but the last decade really just saw my bike gathering dust and me gathering kg's. My biggest issue is I could never find the time to ride... Life as usual always got in the way with work, kids errands and any other excuse I could find. Then in December I thought what if I tried cycling to work... its not far (4km) and although there is mostly uphill, going home would be reverse. So I spent some of my December break just riding around my flat block to try get fit enough before I work up the courage to try the work run. First once, then twice... then a few more times. Eventually late in december I figured I was ready to try the future work run... I gave it a go and yes stopped a couple of times to catch me breath but I thought... do-able just. So I made myself a challenge. Ride 1000km in a year. Doesnt sound like a lot to other commuters who do that in a month but given I had probably had averaged riding 1km a year it was a leap and easily doable if I commute most days. Maths told me I just have to do a minimum of 125 days of commuting to reach my goal. I decided to install strava really just to document my distance and so I started commuting in Jan. The first two weeks were tough. I would arrive at my office out of breath and sweating like a dog in a Chinese restaurant... and there were no showers. So I mastered the basin wash and packing the bag. You learn the hard way when you forget to pack a work shirt. I also set myself challenges... first it was try to only stop once on a hill... then try make it a bit further until I have to stop and finally make it to the top without stopping. Man alive, the first day I did that was glorious... if I could breath I would have whooped. Since then it has just been getting better and faster. I see on my commutes when I check strava im getting personal records quite regularly which means Im slowly getting faster and less out of breath. Im still 4000 people away from KOM but as long as im doing equal or better than I did the day before im happy. Then last week something clicked... Id been doing pretty well but it had always been about getting to the office/home. But on one ride (probably one of the first not riding straight on into a 40km/h south easter) I just had the best time riding home. The cycle itself became fun and the thing I looked forward to the most. Ive even started investigating small detours on the way home to get a bit more in. And Just like CHRISF Im in a much happier mood these days leaving the stress of contractors behind, having a job and then going home all smiles to see my family. (Geez hey... the building industry!) Ive even had my wife question me about why im so happy coming from work these days. I still need to lose a ton of weight but Im hoping if I cycle more and eat better then im probably doing a whole lot better than the last decade. Im also hopeful because my kids are now just old enough to start cycling which means one day in the future I might have an opportunity to use a bike other than commuting and also be dad enough to join them. They see me leave and come home on a bike and now thats all they want to do. Thank you ChrisF for the great post and I echo your sentiments... So what have I learnt - Commuting by bicycle is GOOD for me !! Bravo, and yes the building industry dictates that one cycles home in order to be of a sane mind when you arrive home! ChrisF 1
Hairy Posted February 28, 2019 Posted February 28, 2019 The interesting time frame I put to all our new commuters, is to suffer through the first two months. At this point their fitness will be on par, they would have adapted to sitting in the saddle and the concept of commuting to work would have ingrained itself in their every day lives. Yet to be proven wrong ChrisF, cfcjim and samson99 3
ChrisF Posted February 28, 2019 Posted February 28, 2019 This could be my story from this year... I am hovering around 130kg mark and in December I said no more. I have always loved riding but the last decade really just saw my bike gathering dust and me gathering kg's. My biggest issue is I could never find the time to ride... . .... Ive even started investigating small detours on the way home to get a bit more in. ...... I still need to lose a ton of weight but Im hoping if I cycle more and eat better then im probably doing a whole lot better than the last decade. Im also hopeful because my kids are now just old enough to start cycling which means one day in the future I might have an opportunity to use a bike other than commuting and also be dad enough to join them. ..... CONGRATS !! Weight - I lost 25kg, but have since gained almost 4kg, while still dropping my body fat percentage. After dropping 15kg I was still at 25% body fat !! Iwas at 15% body fat at my lowest weight, and has since dropped below 12%. I am not obsessed with weight, weighing myself maybe twice a month. And I have my body fat checked once a year. The hard reality is that weight is much more related to our food intake than our exercise levels .... I benefited a LOT from a couple of sessions with a dietitian .... Miles vs fitness ... LOTS of research on this topic ! Clearly the Epic and Argus riders would need more than 2x4km per day. That said, those regular short trips are brilliant at getting some base fitness going !! DETOURS - late last year a did many detours enroute home .... KIDS - most of my weekend riding is done with a 7-year old. We stop to look at the leaves and the insects, we get time to talk about the seasons. A milkshake after the ride .... THIS is LIVING !! And if they like it, there is the SPUR MTB series ... Building industry - I am one of the consultants on these projects ... taking flack from the clients and architects, while dealing with modern sub-contractors .... Cycling has really helped me to manage my stress levels !! Hairy, Dadbod Racing, cat-i and 1 other 4
Eddy Gordo Posted February 28, 2019 Posted February 28, 2019 (edited) What do you guys do for sore quads or rather thighsBeen suffering the last 2 weeks. Edited February 28, 2019 by Eddy Gordo
Hairy Posted February 28, 2019 Posted February 28, 2019 sore or tired lactic acid feeling type of quads/thighs?What do you guys do for sore quads or rather thighsBeen suffering the last 2 weeks.
ChrisF Posted February 28, 2019 Posted February 28, 2019 What do you guys do for sore quads or rather thighsBeen suffering the last 2 weeks. I try to do some stretches or cool down exercises. Easy at home, as I take a dip in the pool. Not that easy at work. With the last couple of rides I get to work, stop the Polar, then ride a couple of SLOW laps in the car park. Actually the last 250m to work I shift to a low gear and turn the pedals slowly while freewheeling downhill.
Eddy Gordo Posted February 28, 2019 Posted February 28, 2019 sore or tired lactic acid feeling type of quads/thighs?They feel tender. If i touch or lightly press on it, then it starts to pain.
Hairy Posted February 28, 2019 Posted February 28, 2019 above my pay grade to answer properly, my opinion would be to do one really hard fast burn and see how you feel the next day.They feel tender. If i touch or lightly press on it, then it starts to pain.
devocean Posted February 28, 2019 Posted February 28, 2019 What do you guys do for sore quads or rather thighsBeen suffering the last 2 weeks. Easy cycle!
Dirkitech Posted February 28, 2019 Posted February 28, 2019 (edited) oooo, forgot to mention ... the only thing better than a buff is two buff's ... keep your head, ears and neck warm!Do you were glasses for debris at the same time as the buffs? If yes, how do you deal with fogging glasses from buffs? Edited February 28, 2019 by Dirkitech
Hairy Posted February 28, 2019 Posted February 28, 2019 used to wear clear glasses for the commute, but stopped some time back ... water in the eye's have not been a much of an issue as yet. before wearing contact lenses I used to curse the bloody specs that would fog up Do you were glasses for debris at the same time as the buffs? If yes, how do you deal with fogging glasses from buffs? Dirkitech and Eddy Gordo 2
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