hi again Peabod
lets have a shot at answering some of those questions....
gears....
believe it or not, its better to spin your legs faster than push harder
just watch the professional cyclists and how fast their legs go
basically forward energy = speed of legs X how hard you pushing
you will use your energy reserves more efficiently by staying aerobic by peddling faster ( especially on lc )
see if you can peddle at about 80rpm ( count the rotations/minute )
if you cant get there yet, dont worry, just practice
water.....
drink slowly but consistantly through the ride
stay hydrated, but not floating in it
make a mental game of it, like a mouthful every so often
getting dehydrated will sap your energy like nothing else
protective clothing
please please wear a helmet, its just not worth not wearing one
wear gloves because if you fall instinctively you put your hands out to cushion the fall.....ow!!
padded shorts (knicks) great investment, if you're shy about wearing lycra you can always wear them under *normal* clothing ( but never wear underwear under your knicks )
and dont forget to be sun smart ( here in australia skin cancer is a real threat )
calories.....
sad but true, exercise doesnt use many calories
what it will do however is make you fitter, heart healthier and most importantly stop your metabolism for crashing when you cut calories by dieting
my polar hrm book says for a casual cyclist
8.3mph = 3.75 cals/min
16mph = 10.5
22.5 = 24
just being out there is the important thing
simon