 Miller 237745 Digital Elite Lucky's Speed Shop Helmet US $400.97 
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beginner road bike exercises?
so i picked up a nice vintage 10 speed were talking late 70s had it worked on at the bike shop in town now i want to get rolling on this thing i have helmet water bottle pump extra tubes ive been a runner for 2 years now did a marathon and all that other stuff but iam brand new to biking so tell me whats good
You want to learn to pedal at a high cadence 70-90 rpm's with a lite pressure on the pedals. That will use your slow twitch muscles that use fat as a fuel. Pedaling slow and mashing on the pedals is more like a sprinter and your legs wont last very long. You want to take it easy for the first 10 min to get warmed up.
After the warm up you want to pick a gear that is easy to pedal and get your breathing to the point where you can still talk but not sing. If you need to catch your breath or your legs start to hurt drop down a gear or two and keep going. Go for distance and your speed will increase automatically as you get stronger.
Once you get use to ridding you will want to start climbing some hills and do some interval training where you crank it up for 30-90 seconds and then drop back to recover. Don't forget to take it easy for the last 5-9 min to cool down.
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