#unless of course one of u is controlling my works pay department in which case give me my money

[generationa1trauma]

whats up work hasnt paid me yet and the website is still showing last weeks payslip as my most recent one so thats todays vibe

[thegeeklee]

Nintendo Switch Presentation - January 2017

It’s not the first time we’ve seen the Nintendo Switch, but the original reveal did not give us too much info. Now we finally get more information about the console thanks to the Nintendo Switch Event. Here’s the main details you’re probably chasing:

Release

The Nintendo Switch will launch on March 3rd, 2017 in Japan, US, Canada, some of Europe and other territories, which includes Australia. That’s only about 7 weeks away.

The price will be $299.99USD/$469.95AUD. While it is probably worth it from a technical point of view of what it can do, that price range def takes it out of the impulse buy price range. I bought a Wii U about a year or so ago with Super Mario Maker for $300AUD on special. I played Super Mario Maker a few times and then the Wii U gathered dust ever since. I really like the Switch’s portability, but I don’t travel enough to get the most out of this feature, so not being a huge Nintendo combined with my buyers remorse (other that continuing my console collection) with the Wii U, makes me think I won’t be grabbing one of these on launch. I probably won’t consider it until there’s a significant price drop. I mean you can get the much more powerful PS4 or Xbox One S for about $100 AUD cheaper, so it’s not very competitive on price.

There’s two Switch packages you can get. The only difference being the colours of the joy-con controllers. The Joy-Con controllers come in 3 colours currently, grey, neon red and neon blue. One Switch package comes with two grey controllers, while the other package comes with one blue and one red controller. I’d be definitely picking the grey controller package. I may be bias as grey is my favourite colour these days, however I just think it looks awkward, having one red and one blue controller connected to Switch.

Other than the 2 joy-con controllers, the other items you get in the box include the Switch tablet console itself and the dock for connecting to a TV. The Joy-Con Grip that holds your two joy-cons together for a more traditional controller experience. Two wrist straps that connect to the Joy-Con that make them easier to hold and stop them flying across the room. Plus of course a HDMI cable and AC adapter.

Specific accessory pricing includes:

Switch Pro Control (available in grey) - $69.99USD/$99.95AUD

Pack of 2 Joy-Con Controllers (available in grey, neon red, neon blue or neon red/blue combos) - $79.99USD/$119.95AUD

1 Joy-Con Controller (available in grey) - $49.99USD/$69.95AUD

Joy-Con charging grip - $29.99USD/$39.95AUD

Switch Dock set (including dock, ac adapter and HDMI cable) - $89.99USD/$129.95AUD

Joy-Con Wheel (set of 2) - $14.99USD/$24.95

If you combine the prices of all the components that you get in the box together equals $199.97USD/$289.85AUD, which means you’re paying about $100USD/$80AUD for the actual Switch console tablet. That probably sounds like a good deal when put like that. Either that or it shows that the accessories are quite expensive. I’d hate to be a parent with one of this in the house, having the buy multiple docks, fighting over who gets to use it, constantly dropping big dollars to replace easy to lose controllers etc.

Specs

There are 3 modes to the Switch. TV Mode whereby you put the Switch into the dock and play on the TV. Tabletop mode, where you utilise the Switches kickstand to have it stand up independently and use the Joy-Cons detached from the console. And of course handheld mode, where you have the Joy-Cons attached and can use it like a portable tablet gaming machine. In Handheld mode it will get 2.5hrs – 6.5hrs of battery life dependent on the game (Zelda will get about 3hrs battery life). This seems reasonable. Should mean people can play triple A titles on the train or bus to work or extended long gaming sessions playing simple indie or retro Nintendo titles without running out of battery. You can also play it while charged it via a USB-C cable.

Other specs include no region locking which makes sense for a console they are promoting to use on the plane. It has a multi touch display, 6.2” display that runs as I predicted at 720p. So smaller than an iPad mini but at the largest spectrum of a smart phone screen size. The same size screen as the Wii U tablet but higher resolution. When docked it will run in 1080p. There’s 32GB of internal storage which is pretty disappointing but can be expanded by a micro SD card. Up to 8 Switches can connect together for multiplayer.

The Switch will of course support digital download games, but also has “Game Cards” for physical games, not too dissimilar to the 3DS. The dock has 3x USB 2 ports plus of course a HDMI and AC adapter ports.

There’s been no mention of the actual performance of the machine. Some of the graphics was looking a bit rough in places, so don’t expect it to in any way compete with the Xbox One or PS4 in the graphics department.

Controllers

The main controllers as mentioned at the Joy-Cons. Think of them as smaller Wii remotes. They attach to the sides of the Switch in portable mode but can also be used separately. They have NFC and support Amiibos.  The left controller has a screenshot button that will later support video. It has an accelerometer, and IR motion camera sensors, which of course open up much more potential as to what you can do with them. It also has an advanced “HD” rumble feature built into the Joy-Cons that supposedly helps you feel things (the example they showed was ice being put into a glass).

Being so small you wouldn’t expect many controls but it amazingly includes on each controller a joy stick, plus or minus button, left or right button, d-pad or A/B/X/Y buttons, ZL or ZR button, release button, SL button and SR button. I think the fear at first was the Joy-Con might be quite limiting, but this has clearly been designed so you should be able to play just about any game with even only one Joy-Con controller.

The wrist straps when connected a Joy-Con help beef up it’s physical size including likely making the SL and SR buttons easier to use.

For when you want a more traditional controller setup you can plug the Joy-Cons into the grip and it will also charge the Joy-Cons. If you want even more advanced controls, then there is also the Switch Pro Controller, similar to what was available for the Wii U.

Online

For the first time, Nintendo’s online services will now cost you money to use (like Xbox and Playstation). There will be an initial free trial and then it’s time to pay up if you want to continue. This also could get costly for parents. Though there is one bonus. Each month you will get to play a NES or SNES classic game for free. With Playstation Plus and Xbox Gold you get multiple free games per month and you can play them as long as you are subscribed, and even when you resubscribe. That doesn’t look to be the case here, so price will be critical to not seem like poor value compared to the alternatives. Smartphones will also be able to connect to it’s online service for chat and arranging online games.

Games

This is great and all but it doesn’t matter if there isn’t a big selection of games to support it. This was the major problem with the Wii U. It wasn’t overly apparent during the presentation what the full launch line up was but Nintendo assures us  that there’s currently over 50 devs working on over 80 games for the Switch. Here’s some of those games:

Legend of Zelda: Breath of the Wild, after much speculation, is a Switch launch title.

1-2-Switch is a series of mini games that make use of the joy-cons. It is primarily a game that you don’t watch the screen while playing. It’s a launch title and could be the Switch’s equivalent to Wii Sports.

A boxing style game called Arms is also making much use of the joy-cons. Each player needs two joy-cons each, one for each hand. You play split screen in TV mode, or use two switches to battle, or online. Released in Spring (US) 2017.

Super Mario Odyssey is the first large sandbox Mario game since Sunshine. There’s parts based in like New York with regular size people, which is just bizarre. Mario’s hat being thrown is a major game mechanic. Out end of 2017.

Project Octopath Traveler from Square Enix looks like pixel art paper Mario/final fantasy style game. No release date as of yet.

Other upcoming titles include FIFA, Ultra Street Fighter 2, Skyrim, Splatoon 2, Mario Kart 8 Deluxe, Has Been Heroes, Just Dance 2017, Snipperclips, Super Bomberman R, Arcade Archives, Disgaea 5 Complete, Dragon Ball Xenoverse 2, Farming Simulator, Fast RMX, Fire Emblem Warriors, Minecraft, Puyo Puyo Tetris, Rayman Legends, Rime, Skylanders Imaginators, Syberia 3, Steep, Sonic Mania, NBA 2K18, Lego City Undercover, I am Setsuna, The Binding of Isaac: Rebirth and more.

So there you have it. Pre-orders are now open and going by how hard it’s been to get a NES Classic mini, it could be hard getting a Switch at launch. That shouldn’t be a problem for me, because at that price, I’m just not big enough a fan, or trust Nintendo’s game support to wanna jump in straight away. With the expensive price of the console and accessories, plus a lack of launch titles, it’s just not competitive at a time when Nintendo really needs to be. Perhaps by Christmas with a big price drop and a larger library it might be worth it. I also a bit disappointed with it as Nintendo weren’t touting the Switch as a successor to the Wii U, yet Wii U games aren’t backwards compatible with it.

The presentation overall had it’s highs and lows, and some seriously awkward moments, and somewhat underwhelming unless you’re a Nintendo fanatic. Still I commend Nintendo for a great design and it will be interesting to try it out sometime. Because I would like a portable hybrid console like this some day. It does feel like the future.

If you like what you’re are reading, then follow The Geeklee on Tumblr or like The Geeklee on Facebook: https://www.facebook.com/TheGeeklee/ 

[lindafrancois]

A Beginner’s Guide to Biking: How to Cycle for Fitness

Let’s get you up and rolling on a bicycle! 

Whether you’re using it for exercise or transportation, biking is a great way to stay active and explore the world around you.

That’s why we encourage it in our Online Coaching Program when we discuss fun exercises! 

Want to train in a way that doesn’t suck? Learn more about NF Coaching!

Here’s what we’ll cover in today’s guide:

What are the benefits of cycling?

The 6 different types of cyclists

How to buy a bike

How to set up your bicycle

What gear to purchase for biking

What to bring on your bike ride

How to ride a bike

How to improve your bike riding skills

Bike riding etiquette for newbies

It’s time to hit the road (Next steps)

Let’s roll!

What Are the Benefits of Cycling?

There are a lot of excellent reasons to take up riding bikes:

It’s a great and healthy way to move from point A to point B.

It’s free – no gas to put in, no parking spaces to pay for.

It’s low impact on your body. There are no jarring-impact moments like with running.

It’s a great place to start with exercise. Sit on bike. Pedal. Done.

It’s fun!

Cycling has a magical ability to be whatever the rider wants it to be. 

Fun, challenging, scary, romantic, social, silly… you name it and there’s a type of cycling for it. You can even change what type you are doing to suit your mood on any given day, which is why most avid cyclists end up with several different bikes.

Some Rebels in the NF Coaching Program have even used cycling as a tool to help them get in shape, as demonstrated by Kyle here:

Note: Kyle also switched up his diet for his result.

The world can use more cyclists, so I’m stoked you’re interested in getting started. 

The 6 Different Types of Cyclists

Let’s spend a few minutes thinking about what type of rider you’d like to be.

The below list is not mutually exclusive, mind you. You can flip back and forth, contradict yourself, or mix and match them to suit your own needs.

#1) Mountain Biker

No one loves the outdoors as much as these guys do. If you’d rather ditch the pavement for a trail, mountain biking may be for you.

#2) Roadie

As the name would suggest, these riders are going to be found pedaling down your street. They often wear bright colors to make them easily seen by commuters. If you go this route, you can pretend like you have a sweet superhero costume to wear!

You can take this idea too far. 

 #3) Track 

Track cycling is a racing sport where riders zoom around a velodrome. If you’re a beginner, this is probably too advanced for you, but something to think about as you gain more cycling experience. 

#4) Triathlete

A triathlon is a multisport race where participants run, swim, and bike their way to the finish line. They’re not a bad event to train for since you have to condition yourself for a few different sports.

There are many triathlon events designed for beginners, some of which you can check out right here. 

#5) BMXer

Generally when people do lots of tricks on their bike, it’s a BMX bike. 

BMX is an abbreviation for bicycle motocross or bike motocross and were originally modeled after dirtbikes (minus the engine). They’re popular with kids, but also good for adults who are looking to perform a stunt or two. 

#6) Casual Rider

This is, in my opinion, the easiest way to get started.Just do whatever you want to on a bike and enjoy yourself in the process. 

Sounds simple, right? It is!

How to Buy a Bike

Truth be told, the best bike for you to buy is whatever one you like the best.

I think it’s wise to get a bike shop’s help in buying a bike that fits you. Even though you can adjust your bicycle to fit (more on this next section), it could still be potentially too large or small. Here’s how to find a bike shop in your area.

If you are going to select a bike on your own, you’ll want to consider its height:

If the bike has a horizontal tube, you should have about one to two-inch clearance from your crotch to the top tube, when standing over the bike.

If the bike has a sloping top tube, you’ll want at least two-inch clearance.

Shown here from REI’s guide to bike fitting:

Now, bikes do cost money. Expect to spend a few hundred bucks minimum at your bike shop. You don’t have to spend thousands, but you’ll have more fun on a decent bike than a heavy, crappy one from a department store.

If you must buy as cheaply as possible, in my opinion, most people are best served with a steel-framed 80’s road bike. They’re cheap, nearly indestructible, and easy to find on Craigslist.

Don’t be afraid to make counter offers and haggle a bit. 

You can also search the bike on Bicycle Blue Book to make sure you’re getting a fair deal. 

If you do buy a used road bike, steer away from 27” wheels, since 26” have become standard and will be easier to replace.  

Lots of people get mountain bikes for their first bike, and I think it’s a mistake unless you plan on riding through dirt. They are heavy and slow because they’re meant for trail riding on mountains. There’s also a cheaper bike option called bikesdirect.com. They sell off-brand frames with name brand components, and seem to have good customer service. Remember: get the bike you like. If you like it you’ll ride it. Keep that in mind as you’re reading the flame wars and conflicting advice. After all, it’s just bikes. It ain’t rocket surgery.

How to Setup Your Bicycle

While a professional at a bike shop can be a lifesaver when it comes to proper setup, you can totally do it yourself too.

#1) Saddle Height

A “good enough” way to determine proper seat height is the heel-to-pedal method. It might help to have someone hold your bike while doing this.

Take a seat, then have one pedal go completely down in the six o’clock position. Your knee should be completely straight here when making contact to this low pedal. 

If your knee is bent, you need to increase the saddle height. If you lose contact with the pedal, lower your seat. 

#2) Saddle Angle

For the most part, you’re going to want your seat angled so it’s parallel to the ground. Try this first, then you can adjust it slightly if you find different positions more comfortable. 

#3) Handlebar Reach

While handlebar reach can be a bit more personal, in general you don’t want to strain yourself to control the bike. 

When seated, you should easily be able to reach the brakes and shifters. Your elbows should have a slight bend, not locked. Adjust your seat first, get that dialed in, then adjust the bars themselves for your ideal setting.

What Gear to Purchase for Biking

After initially purchasing a bike, there are a few other things you should consider. 

#1) Helmet – In my opinion, it is imperative to own and wear a helmet when cycling. I don’t think it should be a law that everyone has to, but I think everyone should of his own volition anyway.

What kind of helmet should you buy? Giro, Bell, and Specialized all make good helmets. Try a few on and get a bike shop’s help with how it should fit.

#2) U-Lock – One of the most awesome things about riding bikes to get places is that you don’t have to park a car. You can just ride right up to the place, lock your bike, and go inside. You will need a lock if you’d like your bike to be there when you come out, though. Read up on locking strategy here.

#3) Blinky Lights – Get yourself a good set of blinky lights for your bike. 

I like the Blackburn Flea set, but also own the Spok LED light set, and the Planet Bike Superflash rear light. All are fine choices.

Outside has the unmitigated gaul of getting dark without our consent. It’s wise to have lights in these cases, so that you can be as visible as possible on the roadway.

#4) Clippy Shoes – If you’re going to ride often, eventually it’s wise to switch to clipless pedals and shoes. If you’re worried that they’ll make you fall over, rest assured. You will definitely fall over in them at least once. It’s called a zero mile per hour fall, and it’s a rite of passage. It’s also completely worth it.

#5) Lycra – If you’re doing any amount of riding at all, I recommend getting yourself a pair of bibs. Cycling shorts are nice too (they both have a chamois) but bib shorts are the ultimate in comfort.

What to Bring on Your Bike Ride

  When setting off on a ride, carry these things: 

A spare tube

Tire levers 

A CO2 inflate 

A Master Link 

A spare cylinder of CO2

$20. 

Everything except the tube fits nicely into a little canvas bag that can slip into a center jersey pocket, which eliminates the need for a seat bag, which has a tendency to fall apart after a few hundred miles.

Don’t buy an expensive bike tool to carry on your rides. Any repair you can’t do with the above kit is a ride ender. Take a cab with the $20 instead and spend your tool budget on nice tools to keep at home if you want to wrench on your bike.

Also don’t buy a frame pump or mini pump – they don’t work well at all.  Get a floor pump for home and carry CO2 with you.

How to Ride a Bike

Turn pedals.

Don’t hit anything or fall off.

Kidding.

Here’s exactly how to ride a bike:

Let’s explain some more tips for smooth bike riding:

#1) Use your rear brake to check your speed and your front one only if you really want to stop. If you grab a handful of front brake on a modern bike it might become a catapult.

#2) Remember when I said clippy shoes were worth it? It’s because they allow you to apply power throughout the whole revolution of the pedal, and to use your whole leg and butt to apply said power. They’re awesome.

#3) Keep in mind also that it’s more efficient to spin than to mash. This means that you’ll be able to deliver more power for longer if you ride in a smaller, easier gear at higher cadence (RPM) than in a bigger, harder gear at slower cadence. Ideal cadence is said to be 90rpm or so, which is the exact tempo of Cake’s song The Distance. 

One foot should make a revolution for each beat of the song, or in other words, your foot is a quarter note. Your other foot will be offset, of course, so as a pair your feet will play eighth notes. And you didn’t even know you were a musician!

#4) Your body should be pretty much still when you’re riding. Your knees should be in line between your hip and ankle, not out as if you’re trying to climb a pole:

How to Improve Your Bike Riding Skills

Cycling is beautiful and amazing, but the best cycling is also social.

Having some friends who are into it will help keep you into it. Mind you, it is ten buh-jillion times easier to meet people who already like things you want to do than to convert people you already like into doing something new. 

So, go do your local group ride. There’s guaranteed to be a beginner one near you that runs out of a bike shop. Ask at the bike shop once you feel comfortable returning. 

Yay for socializing!

You can also check out Meetup for a riding group. 

Bike Riding Etiquette for Newbies

There’s a tendency for new riders to want to express their liberation from the metal cage of the automobile through a certain free-spirited attitude toward traffic laws.

Please don’t do this.

Whatever we do while riding in traffic will be remembered by every driver who sees us and counted either for or against cycling as a whole in that driver’s mind.

Many new riders adopted a Me-Vs-Cars attitude, and it’s always a mistake. 

Figure out what the laws regarding cyclists on the road are in your area and follow them always!  Google “bicycling laws + [ your state ]”

You’ll also have a much easier time in traffic when you ride like traffic.

It’s Time to Hit the Road (Next Steps)

Above all, remember that cycling is a fun, social activity.

Wave to other riders. Say hello to them when you pass them. They’re nice folks! Well, except “serious” roadies, of course, but only other roadies listen to them!

Okay, that’s about it for this guide.

Find a bike, wear a helmet, and get ready to roll:

If you want to continue your journey with Nerd Fitness, there are three great options for you. 

Option #1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our Online Coaching Program! 

Some of our clients are avid cyclists and their coaches design workouts around their biking schedule:

Our coaching program changes lives. Learn how!

2) Exercising at home and need a plan to follow? Have questions you need answered? Join Nerd Fitness Prime!

Nerd Fitness Prime is our premium membership program that contains at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, group challenges, and much more! 

Learn more about Nerd Fitness Prime!

Option #3) Become part of the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out from home” guides.

Get your Nerd Fitness Starter Kit

The 15 mistakes you don’t want to make.

Full guide to the most effective diet and why it works.

Complete and track your first workout today, no gym required.

Have fun out there, and ride safe, cycling friend!

-Steve

###

photo, photo, photo, photo, photo, photo, photo, photo, photo, photo, photo, photo, photo

A Beginner’s Guide to Biking: How to Cycle for Fitness published first on https://dietariouspage.tumblr.com/

[lindafrancois]

A Beginner’s Guide to Biking: How to Cycle for Fitness

Let’s get you up and rolling on a bicycle! 

Whether you’re using it for exercise or transportation, biking is a great way to stay active and explore the world around you.

That’s why we encourage it in our Online Coaching Program when we discuss fun exercises! 

Want to train in a way that doesn’t suck? Learn more about NF Coaching!

Here’s what we’ll cover in today’s guide:

What are the benefits of cycling?

The 6 different types of cyclists

How to buy a bike

How to set up your bicycle

What gear to purchase for biking

What to bring on your bike ride

How to ride a bike

How to improve your bike riding skills

Bike riding etiquette for newbies

It’s time to hit the road (Next steps)

Let’s roll!

What Are the Benefits of Cycling?

There are a lot of excellent reasons to take up riding bikes:

It’s a great and healthy way to move from point A to point B.

It’s free – no gas to put in, no parking spaces to pay for.

It’s low impact on your body. There are no jarring-impact moments like with running.

It’s a great place to start with exercise. Sit on bike. Pedal. Done.

It’s fun!

Cycling has a magical ability to be whatever the rider wants it to be. 

Fun, challenging, scary, romantic, social, silly… you name it and there’s a type of cycling for it. You can even change what type you are doing to suit your mood on any given day, which is why most avid cyclists end up with several different bikes.

Some Rebels in the NF Coaching Program have even used cycling as a tool to help them get in shape, as demonstrated by Kyle here:

Note: Kyle also switched up his diet for his result.

The world can use more cyclists, so I’m stoked you’re interested in getting started. 

The 6 Different Types of Cyclists

Let’s spend a few minutes thinking about what type of rider you’d like to be.

The below list is not mutually exclusive, mind you. You can flip back and forth, contradict yourself, or mix and match them to suit your own needs.

#1) Mountain Biker

No one loves the outdoors as much as these guys do. If you’d rather ditch the pavement for a trail, mountain biking may be for you.

#2) Roadie

As the name would suggest, these riders are going to be found pedaling down your street. They often wear bright colors to make them easily seen by commuters. If you go this route, you can pretend like you have a sweet superhero costume to wear!

You can take this idea too far. 

 #3) Track 

Track cycling is a racing sport where riders zoom around a velodrome. If you’re a beginner, this is probably too advanced for you, but something to think about as you gain more cycling experience. 

#4) Triathlete

A triathlon is a multisport race where participants run, swim, and bike their way to the finish line. They’re not a bad event to train for since you have to condition yourself for a few different sports.

There are many triathlon events designed for beginners, some of which you can check out right here. 

#5) BMXer

Generally when people do lots of tricks on their bike, it’s a BMX bike. 

BMX is an abbreviation for bicycle motocross or bike motocross and were originally modeled after dirtbikes (minus the engine). They’re popular with kids, but also good for adults who are looking to perform a stunt or two. 

#6) Casual Rider

This is, in my opinion, the easiest way to get started.Just do whatever you want to on a bike and enjoy yourself in the process. 

Sounds simple, right? It is!

How to Buy a Bike

Truth be told, the best bike for you to buy is whatever one you like the best.

I think it’s wise to get a bike shop’s help in buying a bike that fits you. Even though you can adjust your bicycle to fit (more on this next section), it could still be potentially too large or small. Here’s how to find a bike shop in your area.

If you are going to select a bike on your own, you’ll want to consider its height:

If the bike has a horizontal tube, you should have about one to two-inch clearance from your crotch to the top tube, when standing over the bike.

If the bike has a sloping top tube, you’ll want at least two-inch clearance.

Shown here from REI’s guide to bike fitting:

Now, bikes do cost money. Expect to spend a few hundred bucks minimum at your bike shop. You don’t have to spend thousands, but you’ll have more fun on a decent bike than a heavy, crappy one from a department store.

If you must buy as cheaply as possible, in my opinion, most people are best served with a steel-framed 80’s road bike. They’re cheap, nearly indestructible, and easy to find on Craigslist.

Don’t be afraid to make counter offers and haggle a bit. 

You can also search the bike on Bicycle Blue Book to make sure you’re getting a fair deal. 

If you do buy a used road bike, steer away from 27” wheels, since 26” have become standard and will be easier to replace.  

Lots of people get mountain bikes for their first bike, and I think it’s a mistake unless you plan on riding through dirt. They are heavy and slow because they’re meant for trail riding on mountains. There’s also a cheaper bike option called bikesdirect.com. They sell off-brand frames with name brand components, and seem to have good customer service. Remember: get the bike you like. If you like it you’ll ride it. Keep that in mind as you’re reading the flame wars and conflicting advice. After all, it’s just bikes. It ain’t rocket surgery.

How to Setup Your Bicycle

While a professional at a bike shop can be a lifesaver when it comes to proper setup, you can totally do it yourself too.

#1) Saddle Height

A “good enough” way to determine proper seat height is the heel-to-pedal method. It might help to have someone hold your bike while doing this.

Take a seat, then have one pedal go completely down in the six o’clock position. Your knee should be completely straight here when making contact to this low pedal. 

If your knee is bent, you need to increase the saddle height. If you lose contact with the pedal, lower your seat. 

#2) Saddle Angle

For the most part, you’re going to want your seat angled so it’s parallel to the ground. Try this first, then you can adjust it slightly if you find different positions more comfortable. 

#3) Handlebar Reach

While handlebar reach can be a bit more personal, in general you don’t want to strain yourself to control the bike. 

When seated, you should easily be able to reach the brakes and shifters. Your elbows should have a slight bend, not locked. Adjust your seat first, get that dialed in, then adjust the bars themselves for your ideal setting.

What Gear to Purchase for Biking

After initially purchasing a bike, there are a few other things you should consider. 

#1) Helmet – In my opinion, it is imperative to own and wear a helmet when cycling. I don’t think it should be a law that everyone has to, but I think everyone should of his own volition anyway.

What kind of helmet should you buy? Giro, Bell, and Specialized all make good helmets. Try a few on and get a bike shop’s help with how it should fit.

#2) U-Lock – One of the most awesome things about riding bikes to get places is that you don’t have to park a car. You can just ride right up to the place, lock your bike, and go inside. You will need a lock if you’d like your bike to be there when you come out, though. Read up on locking strategy here.

#3) Blinky Lights – Get yourself a good set of blinky lights for your bike. 

I like the Blackburn Flea set, but also own the Spok LED light set, and the Planet Bike Superflash rear light. All are fine choices.

Outside has the unmitigated gaul of getting dark without our consent. It’s wise to have lights in these cases, so that you can be as visible as possible on the roadway.

#4) Clippy Shoes – If you’re going to ride often, eventually it’s wise to switch to clipless pedals and shoes. If you’re worried that they’ll make you fall over, rest assured. You will definitely fall over in them at least once. It’s called a zero mile per hour fall, and it’s a rite of passage. It’s also completely worth it.

#5) Lycra – If you’re doing any amount of riding at all, I recommend getting yourself a pair of bibs. Cycling shorts are nice too (they both have a chamois) but bib shorts are the ultimate in comfort.

What to Bring on Your Bike Ride

  When setting off on a ride, carry these things: 

A spare tube

Tire levers 

A CO2 inflate 

A Master Link 

A spare cylinder of CO2

$20. 

Everything except the tube fits nicely into a little canvas bag that can slip into a center jersey pocket, which eliminates the need for a seat bag, which has a tendency to fall apart after a few hundred miles.

Don’t buy an expensive bike tool to carry on your rides. Any repair you can’t do with the above kit is a ride ender. Take a cab with the $20 instead and spend your tool budget on nice tools to keep at home if you want to wrench on your bike.

Also don’t buy a frame pump or mini pump – they don’t work well at all.  Get a floor pump for home and carry CO2 with you.

How to Ride a Bike

Turn pedals.

Don’t hit anything or fall off.

Kidding.

Here’s exactly how to ride a bike:

Let’s explain some more tips for smooth bike riding:

#1) Use your rear brake to check your speed and your front one only if you really want to stop. If you grab a handful of front brake on a modern bike it might become a catapult.

#2) Remember when I said clippy shoes were worth it? It’s because they allow you to apply power throughout the whole revolution of the pedal, and to use your whole leg and butt to apply said power. They’re awesome.

#3) Keep in mind also that it’s more efficient to spin than to mash. This means that you’ll be able to deliver more power for longer if you ride in a smaller, easier gear at higher cadence (RPM) than in a bigger, harder gear at slower cadence. Ideal cadence is said to be 90rpm or so, which is the exact tempo of Cake’s song The Distance. 

One foot should make a revolution for each beat of the song, or in other words, your foot is a quarter note. Your other foot will be offset, of course, so as a pair your feet will play eighth notes. And you didn’t even know you were a musician!

#4) Your body should be pretty much still when you’re riding. Your knees should be in line between your hip and ankle, not out as if you’re trying to climb a pole:

How to Improve Your Bike Riding Skills

Cycling is beautiful and amazing, but the best cycling is also social.

Having some friends who are into it will help keep you into it. Mind you, it is ten buh-jillion times easier to meet people who already like things you want to do than to convert people you already like into doing something new. 

So, go do your local group ride. There’s guaranteed to be a beginner one near you that runs out of a bike shop. Ask at the bike shop once you feel comfortable returning. 

Yay for socializing!

You can also check out Meetup for a riding group. 

Bike Riding Etiquette for Newbies

There’s a tendency for new riders to want to express their liberation from the metal cage of the automobile through a certain free-spirited attitude toward traffic laws.

Please don’t do this.

Whatever we do while riding in traffic will be remembered by every driver who sees us and counted either for or against cycling as a whole in that driver’s mind.

Many new riders adopted a Me-Vs-Cars attitude, and it’s always a mistake. 

Figure out what the laws regarding cyclists on the road are in your area and follow them always!  Google “bicycling laws + [ your state ]”

You’ll also have a much easier time in traffic when you ride like traffic.

It’s Time to Hit the Road (Next Steps)

Above all, remember that cycling is a fun, social activity.

Wave to other riders. Say hello to them when you pass them. They’re nice folks! Well, except “serious” roadies, of course, but only other roadies listen to them!

Okay, that’s about it for this guide.

Find a bike, wear a helmet, and get ready to roll:

If you want to continue your journey with Nerd Fitness, there are three great options for you. 

Option #1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our Online Coaching Program! 

Some of our clients are avid cyclists and their coaches design workouts around their biking schedule:

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2) Exercising at home and need a plan to follow? Have questions you need answered? Join Nerd Fitness Prime!

Nerd Fitness Prime is our premium membership program that contains at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, group challenges, and much more! 

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Option #3) Become part of the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

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Have fun out there, and ride safe, cycling friend!

-Steve

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