The Pedalshift Project 361: The Science of Cycling

Ever wonder why it’s harder to cycle up a hill? Or why it’s easier to ride on smooth asphalt with skinny tires instead of wide tires on gravel? Turns out, there’s an answer: SCIENCE! On this edition, we delve into the (very) basics on what works against us while riding, and how we convert food into motion!

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The Science of Cycling

Programming notes

Best of next week
Spring tour preview the week after, followed by the tour journal!
The march to the ten year anniversary of the show commences… Live show to celebrate things June 8th, at 8pm ET. It will be podcasted the following week but always down for some live banter. It’ll be on the YouTube channel and here at pedalshift.net/live.

The Physics of Cycling

1. Rolling Resistance

Definition: Explain rolling resistance as the force that opposes the motion when an object (like a bicycle tire) rolls on a surface.
Factors Affecting Rolling Resistance:
- Tire Type and Pressure: Soft tires or low pressure increases resistance.
- Surface Type: Rough surfaces like gravel increase resistance compared to smooth surfaces like pavement.
Real-World Example: Compare how it feels to ride a bike on a sandy beach versus a smooth bike path.

2. Air Resistance (Drag)

Definition: Air resistance is the force air exerts against a moving object.
Factors Affecting Air Resistance:
- Speed: The faster you go, the more air resistance you face.
- Rider’s Position and Shape: Explain how being more streamlined (like bending low on the bike) reduces air resistance.
Practical Tip: Demonstrate with hands outstretched vs. hands close to the body while riding to feel the difference.

3. Energy and Power

Energy Definition: The ability to do work, like pedaling a bike.
Power Definition: How quickly you can use energy (pedal) to move.
Conversion of Energy: Discuss how food energy converts into mechanical energy to pedal.
Measurement: Mention that power can be measured in watts, like how bright a light bulb is.

4. Gravity and Hills

Gravity’s Effect on Cycling:
- Uphill: Gravity makes it harder to pedal uphill because you are working against it.
- Downhill: Gravity helps you go faster downhill.
Energy Use: Explain how more energy is needed to pedal uphill and less energy is used when coasting downhill.
Practical Tips:
- Gear Usage: Using lower gears on uphill and higher gears on flat or downhill.

The Biomechanics of Riding

1. Human-Bike Interaction

Pedaling Efficiency:
- Definition: How effectively a rider can convert their energy into motion.
- Factors Affecting Efficiency: Foot position on the pedals, the smoothness of pedaling, and maintaining a steady rhythm.
Ergonomics of Bicycle Frames and Riding Positions:
- Frame Size and Shape: Importance of having a bike frame that fits the rider’s body to avoid discomfort.
- Riding Position: Discuss how different riding positions (upright vs. leaned forward) affect comfort and speed.
Practical Tip: How to adjust a bike to fit (seat height, handlebar position).

2. Muscle Work and Efficiency

Muscle Groups Involved in Cycling:
- Main Muscles: Legs (quadriceps, hamstrings, and calves), but also mention the core and arms for balance and control.
Efficiency in Muscle Use:
- Warm-Up: Importance of warming up muscles to prevent injuries and improve performance.
- Stamina and Strength: How regular riding improves muscle strength and cardiovascular health.
Bicycle fitting can improve efficiencies

3. The Role of Gearing

What is Gearing?:
- Definition: Gearing is a way to adjust how hard or easy it is to pedal.
- How Gears Work: Explain the basics of chainrings and cogs and how changing gears changes the resistance felt when pedaling.
Choosing the Right Gear:
- Uphill and Downhill Riding: Using lower gears for uphill to make pedaling easier, and higher gears for downhill or flat surfaces to go faster.
- Cadence: Keeping a steady pedaling speed (cadence) to maintain efficiency.
Practical Tip: Encourage trying different gears during a ride to find what feels best for different terrains.

As always we like to close out the show with a special shoutout to the Pedalshift Society! Because of support from listeners like you, Pedalshift is a weekly bicycle touring podcast with a global community, expanding into live shows and covering new tours like this summer’s upcoming bike tour! If you like what you hear, you can support the show for 5 bucks, 2 bucks or even a buck a month. And there’s one-shot and annual options if you’re not into the small monthly thing. Check it all out at pedalshift.net/society.

Kimberly Wilson
Caleb Jenkinson
Cameron Lien
Andrew MacGregor
Michael Hart
Keith Nagel
Brock Dittus
Thomas Skadow
Marco Lo
Terrance Manson
Harry Telgadas
Chris Barron
Mark Van Raam
Brad Hipwell
Mr. T
Nathan Poulton
Stephen Dickerson
Vince LoGreco
Cody Floerchinger
Tom Benenati
Greg Braithwaite
Sandy Pizzio
Jeff Muster
Seth Pollack
Joseph Quinn
Drue Porter
Byron Paterson
Joachim Raber
Ray Jackson
Jeff Frey
Kenny Mikey
Lisa Hart
John Denkler
Steve Hankel
Miguel Quinones
Alejandro Avilés-Reyes
Keith Spangler
Greg Towner
Dan Gebhart, RIP
Jody Dzuranin
Lucas Barwick
Michael Baker
Brian Bechtol
Reinhart Bigl
Greg Middlemis
Connie Moore
William Gothmann
Brian Benton
Joan Churchill
Mike Bender
Rick Weinberg
Billy Crafton
Gary Matushak
Greg L’Etoile-Lopes
James Sloan
Jonathan Dillard
John Funk
Tom Bilcze
Ronald Piroli
Dave Roll
Brian Hafner
Misha LeBlanc
Ari Messinger
David Gratke
Todd Groesbeck
Wally Estrella
Sue Reinert
John Leko
Stephen Granata
Phillip Mueller
Robert Lackey
Dominic Carol
Jacqi McCulloch
John Hickman
Carl Presseault
David Neves
Patty Louise
Terry Fitzgerald
Peter Steinmetz
Timothy Fitzpatrick
Michael Liszewski
Hank O’Donnell
David Zanoni
David Weil
Matthew Sponseller
Chad Reno
Spartan Dale
Carolyn Ferguson
Peggy Littlefield
Lauren Allansmith
Eric Burns
Thomas Pearl
Darrin McKibben
Richard Stewart
Dave Fletcher
Jack Smith
Luke Parkinson
Ryan Patterson
Cyrus Farivar
John Gardiner
Sam Scruggs

Music

You’ve been hearing about Jason Kent and his music for many fine episodes. Jason has a new solo album available NOW. Go listen to COMMON TONGUES wherever cool music is available!

April 18, 2024

The Pedalshift Project 360: Mindfulness and Bicycle Travel

When we talk about mindfulness in bicycle travel, we mean paying close attention to our experiences and feelings while we are biking. Sometimes this is a natural thing to do and doesn’t require any added thought, and sometimes it’s helpful to be intentional about it because it can often enhance your travel. On this edition, we talk about how bicycling can be a mindfulness practice.

The Pedalshift Project 360: Mindfulness and Bicycle Travel

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Mindfulness and Bicycle Travel

1. Introduction to Mindfulness in Bicycle Travel

Definition of mindfulness in the context of biking
Importance of being present and enjoying each moment of the ride
Concepts of self-awareness and non-judgmental observation
Benefits of mindfulness for enhancing the enjoyment of bike trips

2. Mindful Preparation and Planning

The role of careful planning and setting intentions for bike trips
Choosing routes and destinations mindfully
How mindful planning enhances connection to the adventure

3. Experiencing Joy While Riding

The practice of being present during bike rides
Techniques for staying mindful, like deep breathing and sensory attention
Examples of joyful moments experienced by other cyclists

4. Mindful Encounters with Nature and Culture

Opportunities for connecting with nature and local communities during rides
Importance of openness and curiosity in these encounters

5. Overcoming Challenges with Mindfulness

Facing physical and environmental challenges during bike trips
Using mindfulness to manage difficult situations calmly
Stories of cyclists who overcame obstacles through mindfulness

6. Featured Stories

Story 1: The Hill and the Hawk
Story 2: Raindrops and Revelations
Story 3: The Sunset Cycle

Music

You’ve been hearing about Jason Kent and his music for many fine episodes. Jason has a new solo album available NOW. Go listen to COMMON TONGUES wherever cool music is available!

April 11, 2024

The Pedalshift Project 359: Urban Bike Touring

So much of our bike travel is out on the open road, or along some back country trail. But what about the cities? On this edition, we talk about how to make cities and suburban riding a fun and enjoyable part of your next urban bike tour!

The Pedalshift Project 359: Urban Bike Touring

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Urban Bike Touring

Planning Your Urban Adventure

– route planning in urban areas.

– researching bike-friendly cities and regions.

– know the area and any rules of paths

Choosing the Right Bike and Gear

– bike and gear choices for urban touring.

– have a flexible setup

– Gear recommendations – locks, lights, and bags

Navigating Cities and Suburbs

– Tips for navigating city streets safely and confidently.

– Discuss bike lanes, bike-sharing programs, and public transportation integration.

– Strategies for dealing with traffic and busy intersections.

Finding Accommodations

– Roofed vs unroofed

-hotels, hostels, rentals, camping.

– Plan ahead vs. staying flexible

Immerse Yourself

– Highlight the unique cultural experiences that urban touring offers.

– Suggestions for exploring local cuisine, art, and events.

– Best experiences – NYC, Tampa, SF, LA, San Diego

Challenges

– theft concerns and bike security.

– “bad parts of the city” may be real or may be reverse hype

– comfort over all else

Music

You’ve been hearing about Jason Kent and his music for many fine episodes. Jason has a new solo album available NOW. Go listen to COMMON TONGUES wherever cool music is available!

April 4, 2024

Best of Pedalshift 138: Bike Touring Canada

An interview with Jesse Herbert on his experiences biike touring Canada (and around the world), plus a ton of great ideas, hacks and tips on all things bicycle touring, from lightening your load to braving a chilly night in a hammock. Originally podcast October 11, 2018.
Read more

March 28, 2024

The Pedalshift Project 358: The eBike Build Update

The big project for 2024 is building the ultimate custom e-bike. On this episode we update where I’m at with the project… have I narrowed things down or am I hopelessly lost in the paradox of choice?

The Pedalshift Project 358: The eBike Build Update

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e-Bike Build Update

Overview of the e-bike build vs. buy decision.
Experiences and research done in Portland, Oregon, highlighting e-bike focused shops.
- Special mention of Nomad Cycles for custom bike builds.
Discussion on the drawbacks of commercially available e-bikes, particularly around proprietary battery systems.
Attraction to the “Biking Brian” style of massive battery and universal adapters for custom builds.
Considerations against “chonky” e-bike frames for a sleeker, non-e-bike appearance.
The decision leaning towards a custom build for its expandability and customization.
Thoughts on suspension and tire width for e-bike comfort and stability.
Exploring the option of converting the host’s Safari touring bike into an e-bike.
- Financial and technical considerations of a DIY build.
- Potential barriers and required new skills and tools.
The sentimental value of the Safari bike and the implications of converting it.
The downsides of rim brakes on an e-bike and the consideration of disc brakes.
Timing concerns for the build project overlapping with prime touring season.
Upsides of undertaking the e-bike project: a rewarding challenge, expanding bike mechanic skills, and personalizing the bike.
Dilemmas between the ease of buying a pre-made e-bike and the appeal of a custom build.
Future steps: considering all options post upcoming spring tour with the Safari bike.
Closing thoughts on the e-bike build or buy journey and its implications for the host’s cycling future.
Mention of Biking Brian’s build video and load management insights.
Security considerations for e-bikes, particularly battery theft.
Final reflections on the episode’s discussion and the ongoing decision process.

Music

You’ve been hearing about Jason Kent and his music for many fine episodes. Jason has a new solo album available NOW. Go listen to COMMON TONGUES wherever cool music is available!

March 21, 2024

The Pedalshift Project 357: Space Coast Loop – Takeaways

With the 2024 Florida ride in the rearview mirror, it’s time to assess how it went. I did the ride a bit differently this time… was it the right call? Is there something I definitely want to do next time? And what will I never do again in the Orlando area?

The Pedalshift Project 357: Space Coast Loop - Takeaways

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Space Coast Loop – Takeaways

A Brompton can do just about any kind of touring you throw at it
Resist the temptation to leave tools at home, even for urban tours
Best sun management for me – cover up arms and legs, sunscreen face and neck
Cycling gloves do make a difference
The rumors are true: upright riding is more comfortable
The backpack trick is back, baby!
Never take US192 to cross I4 – it’s not safe
Cycling into Disney World is fun, and I think I’ll keep doing it
Central Florida is constantly evolving – some of the trails I ended up on randomly (Shingle Creek Trail opened last year – thanks for the info Fernando!)
FL C2C trail is A+ but I’m also intrigued with the Heart of FL trail and the St. Johns River to Sea Loop

Music

You’ve been hearing about Jason Kent and his music for many fine episodes. Jason has a new solo album available NOW. Go listen to COMMON TONGUES wherever cool music is available!

March 14, 2024

The Pedalshift Project 356: Space Coast Loop – Part 4

The final day of the Space Coast Loop was supposed to be the easiest… a familiar route and a familiar destination, with maybe a quirk at the end. But would my luck avoiding mechanicals finally run out and would making a route change in the middle of the ride end up putting me in the middle of an interstate highway?

The Pedalshift Project 356: Space Coast Loop - Part 4

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Space Coast Loop – Part 4

An Early Start: Starting in St. Cloud, riding by a nearby farm.
Route Change: Deciding to take a more direct route including an unfamiliar trail.
Riding on US 192: Riding on US 192, recalling past experiences.
Assessing Traffic Conditions: Planning to evaluate safety and traffic near Disney Resort.
A Mechanical Issue: Facing and resolving a chain jam.
Discovering and Using Trails: Finding and using multi-use paths and trails.
Encountering Wildlife and Agriculture: Commenting on cows and agriculture near urban areas.
Navigating Challenges: US 192 is a bad idea to ride when it crosses I-4!
Reflecting on Planning vs. Reality: Reflecting on the differences between planning and actual conditions.
Concluding at Coronado Springs Resort: Ending the day at Coronado Springs Resort, opting for a lift to another location.

Statistics

Miles biked 34.8
Terrible route change ideas 1
Creams in my iced coffee 2
55+ resorts biked by 3? more?
Chain jams 1
Flats 0

Trip Overview

Music

You’ve been hearing about Jason Kent and his music for many fine episodes. Jason has a new solo album available NOW. Go listen to COMMON TONGUES wherever cool music is available!

March 7, 2024

Best of Pedalshift 157: The Ohio to Erie Trail

The Ohio to Erie Trail spans 326 miles diagonally across Ohio, linking up Cincinnati, Columbus and Cleveland and everything in between. On this episode, we chat about the trail and the experience biking across Ohio! Originally podcast March 14, 2019.
Read more

February 29, 2024

The Pedalshift Project 355: Space Coast Loop – Part 3

Day 3 of the ride was a return to a familiar road route that kicked off this whole riding in Florida thing all the way back in 2019. But after two days of mostly idyllic trail riding, would competing for asphalt with cars and trucks be a rude awakening? And also, what direction are the prevailing winds in Florida again?

The Pedalshift Project 355: Space Coast Loop - Part 3

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Space Coast Loop – Part 3

Morning Preparations and Departure
- Early morning considerations for layer adjustment due to temperature changes.
- Decision against taking a shortcut due to inferior biking infrastructure, opting for safer, longer routes with better facilities.
Route and Scenery
- Travel south of Titusville on Indian River Road, enjoying the views and calm traffic with speed bumps to moderate speed.
- Encounters with beautiful landscapes, including Spanish moss on trees and scenic river views.
Supply Stops
- Initial plan to stop at Walgreens, followed by a successful stop at Publix for supplies.
- Consumption of sugary drinks and snacks for energy, reflecting on dietary preferences and changes over time.
Riding Experience
- Descriptions of varying road conditions, including the impact of headwinds and the strategy for energy management.
- Observations on traffic behavior, especially around large trucks, and personal safety measures like visibility and lane positioning.
Accommodation and Rest
- Arrival at an Airbnb in St. Cloud, highlighting the rural setting with chickens, roosters, and ducks, and the installation of a new bike path enhancing access to the property
- Reflections on the physical and mental challenges of the day, including the effectiveness of sugar and caffeine against headwinds, and the benefits of music for motivation.
Planning and Anticipation
- Planning for the next day’s route with considerations for traffic and personal endurance.
- Strategic thinking about meal planning, gear management, and the anticipation of a shorter ride day.

The Airbnb I stayed at in St. Cloud

Statistics

Miles biked 59.1
Sugary drink references 1
Farm animals observed 200?
Missed turns 3
Tears for Fears references 1
Flats 0

Trip Overview

Music

You’ve been hearing about Jason Kent and his music for many fine episodes. Jason has a new solo album available NOW. Go listen to COMMON TONGUES wherever cool music is available!

February 22, 2024

The Pedalshift Project 354: Space Coast Loop – Part 2

Day 2 of the Space Coast Loop, starts with another early morning, and nearly twice the mileage of the previous day. Riding on the Spring to Spring and East Central Regional Rail Trails promised to be great, along all the Spanish moss and unique wildlife central Florida has to offer. But ah those pesky headwinds coming off the coast I’m trying to reach… will my less-than-robust pre-ride conditioning do me in?

The Pedalshift Project 354: Space Coast Loop - Part 2

Hey it’s the direct download link for The Pedalshift Project 354: Space Coast Loop – Part 2.

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Space Coast Loop – Part 2

Morning start and campsite experience details
Weather conditions and gear choices
Appreciation for campsite amenities and value
Plans for the day’s ride, including terrain and stops
Descriptions of the Spring to Spring Trail and East Central Regional Rail Trail
Interactions with other cyclists and wildlife observations
Food and hydration strategy throughout the day
Physical and mental state reflections
Overall journey reflections, including trail beauty and challenges
Anticipation for future rides and route planning

Evening reflections and campsite experiences

Statistics

Miles biked 51.4
Sugary sodas 2
Shoutouts to Aussies 1 (Matty Freedom!)
Spanish Moss mentions 3
NASA nerdery count 5 or 6?
Sum total of Manatees and Hammocks at Manatee Hammock campground 0
Frustration with wind noise on this tour journal infinity
Flats 0

Trip Overview

Music

You’ve been hearing about Jason Kent and his music for many fine episodes. Jason has a new solo album available NOW. Go listen to COMMON TONGUES wherever cool music is available!