New to cycling for training

Bulldog baxter

Hi, after hurting my knee in the 1/2 marathon I have been advised to do some cycling while my knee recovers. I would also like to complete a Triathlon in the future.
The questions I would like to ask are:

1. How high should I put my seat?

2. Would a cheap racing cycle be OK to start on?

3. What is a good starting training session?

Many thanks

Bulldog

Vector7

Cycling is a great low impact sport that will do one of two things to your knees. It will either strengthen them or make them hurt worse.

To answer your questions:

1. Try and make sure that you have a slight bend in your knee when you hit the bottom of your pedal stroke. You do not want to be locking out your knee at the bottom of your pedal stroke. If you are, then your seat is too high. Lower it until you can achieve that slight bend in the knee.

2. It is always good to have a budget first before purchasing a bike. This is a good time of the year to get a great deal on road bikes. Most shops are trying to get rid of current year models to make room for the new bikes coming out for the following year. One thing I suggest is to try get a bike with a fairly decent component package. It makes the world of difference. I suggest starting out with a min. of Shimano Ultegra or Campagnolo Chorus. These two groupos will serve you well for recreational riding and even racing [if you decide to go that route].

3. This really depends on your athletic ability and current health. I like to make sure that I at least get 30 min. into my session before I feel like I am getting any aerobic benefit. In your case, you're going to have to listen to your body. Your knee will tell you when enough is enough. Some of my training sessions are 1 hour [if I'm short on time] sometimes they go as long as 3-4 hours with the local cycling club depending on the distance. Try riding with the local club in the beginning group. It will make cycling more fun to rub shoulders with other enthusiasts and your training sessions will fly by on the weekends. During the week...see if somke of you club friends are willing to train during the week together.

I hope this helps. Good luck on the rehab. I think you'll love cycling more that running. =)

Best Wishes,
Vector7

serottarider

The bike shop should be able to get you positioned correctly on the bike as part of the deal when you buy it. If they don't:

1. First measure your inseam (inside leg if you're in the UK) with your feet about 6" apart and your heels against a wall. Multiply the measurement by .883. That is a good starting point for the distance from the middle of the bottom bracket to the seat measured up the seat tube.

Then set up your fore/aft seat position, using a plumb-line. When sitting on the bike in a trainer drop the plumb-line from the little bump just below the knee with the pedal in the 3 o'clock position (12 o'clock is with the pedal at the top...) The plumb-line should be directly above the pedal axle for a starting position.
You may have to tweak the seat height slightly after this step.

Once the seat is set up correctly you can set up the reach to the handlebar by changing the stem to get the correct length. Don't move the seat to achieve this! What you're looking for is to set the handlebar a couple of inches lower than the seat, and in a position that feels comfortable with your hands on the brake hoods, which is where you'll spend the majority of your riding time.

A licensed cycling coach can get you set up correctly, generally for a modest fee.

2. Don't buy cheap - look for good value. A Shimano 105 groupset is fine for a start though an Ultegra or Chorus is certainly better. You do get 10 speeds with the Chorus, rather than 9 speeds on the cassette with Shimano.

3. Just ride. Don't worry too much about formal training for a few weeks, just enjoy the bike and the ride. The Lance Armstrong Performance Program book by Lance Armstrong and Chris Carmichael is a good investment and will get you started on a program - but get 4 weeks or so in your legs first.

4. With a knee problem you'll need to use easy/light gears at first and spin the gears at a cadence of 85 - 95 rpm without putting too much pressure on the pedals so you don't injure the knee further. Don't "mash" or power up hills at low cadences because that's very hard on the knees.

Enjoy your riding!

serottarider

The seat height is measured from the center of the bottom bracket to the top of the saddle along the seat tube - I wasn't absolutely clear earlier - sorry!