I have a few questions about training, but first I suppose I should give you some pertinent information. I am 6'2" (1.87 m - 1.88 m), weigh around 272 lbs (123 kg, This is down from 130 kg earlier in the year), and have just turned 40 years old. I started riding last year around April but I still am a novice cyclist. I ride a Giant Cypress DX (20 inch frame, I believe).
Now the questions:
1). When riding, I use energy gels. The ones I have used are Power Bar, Hammer, and GU. Which ones are best for long (often hot) rides? How often should I use them? Are they worth it?
2). Is there a way to estimate how many calories one burns on a workout?
3). How hard should it be to pedal? I've never figured out gears. I have a a 24-speed (3 front, 8 back) and generally ride in the 12th to 15th speeds (2 front sprocket, 4th - 7th rear sprocket I think.).
4). Are specialized clipped shoes and pedals really that useful for a non-competitive cyclist?
5). Is there any gear that you would recommend, beyond the basic helmet, gloves, Camel-Bak, and water bottles?