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Anon
I'm training for a full marathon. I live I a dodgy area so jogging outside on my own isnt really an option and I don't own a treadmill and can't afford a gym membership. I'm going to be running twice a week with a local running club as part of a group of people training for a marathon, but wanted ideas on what other forms of training I can do on the other days of the week.
I own an exercise bike so was thinking of spinning some days. Is this a good idea?
Should I do some strength training? If so does anyone have any specific suggestions?
I know this may all seem a little stupid but I really want to do this and really don't want to be running these streets alone (and no, I don't have any friends willing to run with me unfortunately)
Thanks in advance
I'd still be running in the same area with the club, it's just a safety in numbers thing. I guess I could get the train somewhere nicer to run alone, but that will be expensive on a regular basis :/
Answer
You are probably going to have a very unpleasant marathon experience trying to train only 2 days per week. Typically 3 days per week is the minimum, but my personal experience is that the consistency of 4-5 days per week gives much better results. Better meaning you will enjoy the marathon more and hurt a lot less.
Cross training has its place, but it doesn't really replace running, it supplements running. Some biking and strength training can be good, but they won't do a lot for your running fitness.
Where do the members of the running club run when they aren't meeting? Are there areas you can drive to nearby to run alone, in better neighborhoods or parks?
You are probably going to have a very unpleasant marathon experience trying to train only 2 days per week. Typically 3 days per week is the minimum, but my personal experience is that the consistency of 4-5 days per week gives much better results. Better meaning you will enjoy the marathon more and hurt a lot less.
Cross training has its place, but it doesn't really replace running, it supplements running. Some biking and strength training can be good, but they won't do a lot for your running fitness.
Where do the members of the running club run when they aren't meeting? Are there areas you can drive to nearby to run alone, in better neighborhoods or parks?
How do you maintain a bike?
smiley
I'm very new to cycling and plan on getting a fuji absolute 3.0 for fun and fitness. I will most likely be using the bike 4-5 times a week mainly on roads. How often do I get a tune-up? How do I clean it? (I heard some parts get bad if water gets on it). If anyone recommends any specific items I should get, like a good chain lubricant, that would be great. Thanks!
Answer
If I could give Julian's answer 10 thumbs-down, I would! lol. Please don't follow that advice. At all.
Bike maintenance can be a simple thing, but of course bike mechanics is a complex thing...and they go together a little bit. The basics are to try and keep your bike dry...if it gets wet, just dry it off as soon as you can and you might want to wipe it off with a damp sponge or towel. Don't use a hose or a car wash/pressure nozzle...that can force water into places you don't want it to go, and can totally ruin bearings causing them to rust or fail. If you want to use waxes or polishes, have at it, but that's something I've never felt the need to do and today's bike paints/coatings are really durable.
Your biggest maintenance area will be cleaning and lubing the chain. Use a good quality bike lube. If you're in a wet and rainy area, the "wet" lubes will last longer and protect better, but they're oily and dirty and cleaning your chain will be necessary more often. "Dry" lubes are the favorite choice...resistant to picking up sand, last a long time, and with some you can just reapply lube without needing to clean the chain so frequently. There's no way to tell you how often to lube the chain, but before it gets dry and squeaky...or after it gets wet so it doesn't rust. My favorite by far is the ProLink Pro Gold lube, but there are several good ones available. Ask your bike shop and see what the locals prefer...sometimes your local environment dictates what's best. Don't balk at the higher price of bike lubes compared to other stuff. If you use it properly and don't waste it, it's not that expensive and it does the job the best.
Other than that, most "tune-ups" will be very infrequent. If your gears and brakes and all the other bolts and bits are set up properly, then they'll often go a long time without needing anything at all. The cables will need to be replaced occasionally (every year or two, give or take, depending on how much you use them). When you first get your bike, it's more than likely that the cable adjustments will need some attention once or twice during the first 100 miles or so...that's normal, but after that they should be mostly attention-free. At some point you'll start wearing out the chain and gear teeth, but that will take a long time.
Other parts of maintenance get more complex and you can either learn to do them and buy some tools, or have a shop take care of it for you....things like changing the grease in the wheel bearings and/or headseat bearings, adjusting those same bearings, replacing brake pads and/or adjusting them as they wear. Your wheels should spin nice and smooth, without wobbling. Hopefully your new bike comes that way. lol. If that changes over time, have the bike shop "true" them for a few bucks.
Best new bike accessories include: helmet, bike pump, spare inner tube, patch kit, and chain lube.
If I could give Julian's answer 10 thumbs-down, I would! lol. Please don't follow that advice. At all.
Bike maintenance can be a simple thing, but of course bike mechanics is a complex thing...and they go together a little bit. The basics are to try and keep your bike dry...if it gets wet, just dry it off as soon as you can and you might want to wipe it off with a damp sponge or towel. Don't use a hose or a car wash/pressure nozzle...that can force water into places you don't want it to go, and can totally ruin bearings causing them to rust or fail. If you want to use waxes or polishes, have at it, but that's something I've never felt the need to do and today's bike paints/coatings are really durable.
Your biggest maintenance area will be cleaning and lubing the chain. Use a good quality bike lube. If you're in a wet and rainy area, the "wet" lubes will last longer and protect better, but they're oily and dirty and cleaning your chain will be necessary more often. "Dry" lubes are the favorite choice...resistant to picking up sand, last a long time, and with some you can just reapply lube without needing to clean the chain so frequently. There's no way to tell you how often to lube the chain, but before it gets dry and squeaky...or after it gets wet so it doesn't rust. My favorite by far is the ProLink Pro Gold lube, but there are several good ones available. Ask your bike shop and see what the locals prefer...sometimes your local environment dictates what's best. Don't balk at the higher price of bike lubes compared to other stuff. If you use it properly and don't waste it, it's not that expensive and it does the job the best.
Other than that, most "tune-ups" will be very infrequent. If your gears and brakes and all the other bolts and bits are set up properly, then they'll often go a long time without needing anything at all. The cables will need to be replaced occasionally (every year or two, give or take, depending on how much you use them). When you first get your bike, it's more than likely that the cable adjustments will need some attention once or twice during the first 100 miles or so...that's normal, but after that they should be mostly attention-free. At some point you'll start wearing out the chain and gear teeth, but that will take a long time.
Other parts of maintenance get more complex and you can either learn to do them and buy some tools, or have a shop take care of it for you....things like changing the grease in the wheel bearings and/or headseat bearings, adjusting those same bearings, replacing brake pads and/or adjusting them as they wear. Your wheels should spin nice and smooth, without wobbling. Hopefully your new bike comes that way. lol. If that changes over time, have the bike shop "true" them for a few bucks.
Best new bike accessories include: helmet, bike pump, spare inner tube, patch kit, and chain lube.
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