NEBD.....

[gwEm]

Yes, I am a cyclist. Normally I use the type of pedal that requires special shoes. However, I do have a strapped pedal setup that I use from time to time. In fact, I am quite pleased with it - like with my guitars I spent a while tweaking it to get it really good. There are a few different types of pedal fixing methods, but the massive majority of bikes use the same method. I suppose an exercise bike may have different considerations to a road bike, but anyhow here is what I use:

MKS platform pedals - they are quite wide, and they are easy to use with normal shoes like trainers:
http://www.cyclesurgery.com/pws/UniqueProductKey.ice?ProductID=ZY0276XX&gclid=CNarhOjIkLYCFUbMtAodzFkAmg

Campagnolo toe clips - thinking a toe clip was just a toe clip I tried a variety of cheap ones for ages and hated them - hard to get into, but somehow not gripping the feet well. Out of desperation I tried a more fancy kind and the difference was night and day. They were a bit expensive though, considering what they are, but I felt it was worth it.

MKS spin pedal flips - with these little attachments its even easier to get your feet into the pedals. But for an exercise bike I suppose thats less of a concern: http://www.wiggle.co.uk/mks-spin-2-pedal-flip/

Vintage Christophe leather straps - got them for cheap at a bicycle jumble. I don't really go to those type of events to be honest, but they did look good. To be honest I think any decent quality strap would be fine.

But there are so many options for strapped pedals these days. This type (Power Grip) is meant to be good, but I never tried them myself:
http://compare.ebay.co.uk/like/280894553135?var=lv&ltyp=AllFixedPriceItemTypes&var=sbar&adtype=pla&crdt=0

[Philly Q]

Thanks gwEm, I thought I'd replied to your post the other day but must have closed the page without posting! :oops:

Those links were very useful.  I considered a few other pedals and initially I wasn't keen on the idea of toe clips, but after a bit of research I came back round to the MKS GR-9 pedals you recommended, plus some MKS toe clips (and some cheap nylon straps, just in case the ones from my old bike don't fit).  Ordered today.  :D

[gwEm]

 :D I'll be interested hear how the MKS toe clips work out.

[JDC]

Was listening to a podcast on cardio science so thought I'd add that a benefit of bike based cardio is that it doesn't cause muscle loss in the legs which is what occurs during running, even more reason to get on your bike :D (According to lab based study with fancy scanner that lets them accurately measure muscle fibres, the differences theoretically being due to something to do with hip flexion)

[Philly Q]

^

That's interesting, I'm surprised that one form of cardio exercise causes muscle loss and the other doesn't!

They didn't say anything about how to avoid pain in your lower back, I don't suppose?  :?

[JDC]

Unfortunately not, doing any exercises for lower back? ie Planks. Random personal suggestion might be to look into anterior pelvic tilt, basically caused by too much sitting, I always do a hip flexor stretch now when I've finished lifting weights at the gym, pretty sure my lower back gets less sore because of it. Bear in mind I'm not qualified in anything I just said.

[Philly Q]

Yeah, planks every day, lots of stretches (not necessarily the right ones!)

I've had trouble with my lower back for many years, it was especially bad when I trained for those couple of 10k runs I did.  Not saying I'm in "constant pain" or anything dramatic like that, and it's improved since I lost weight and generally got fitter, but I guess it's always going to be there. 

And maybe at 48 going on 49, there's only so much I can do - in some ways I'm as fit and strong as I was in my 20s, the difference is that everything is a lot more creaky and exercise hurts a lot more!  :lol:

The reason I mentioned it now in particular is that this new exercise bike really seems to aggravate my back, even though I've tried to set it up as much like the old one as possible.  I guess it's just tiny things I can't change, like the shape of the saddle, the distance between the pedals... and I need to get used to them.

[gwEm]

when I was training on my bicycle in a serious way (not the relaxed approach I use now) I used to eat a raw egg after each session - stirred it into a whisky glass and just downed it. i used the freshest organic eggs i could get of course.

it might very well be bollocks, but i had the feeling it boosted my muscles and ligaments much faster than when i didn't do this.

also, are you doing stretches before/after and between session? i never went mad with this, but someone showed me a few simple yoga leg stretches and that definitely helped stop aching when i did this, immediately in fact.
edit: just saw that you clearly say you are doing stretches  :oops:

at the moment i am being *very lazy* with my cycling and have lost 90% of what i'd worked towards over two years. that depresses me, but i know a few shortcuts now, so when i get back on the bike properly I hope to build up faster than before. after warming up its better to have a short but tough training session than a long easier one. in the end i was just doing hill repetitions and interval training, with the raw eggs and the stretches I felt I had a system going.

i'm a fat bar-steward now though.. (well you know what I mean ;) )

[gwEm]

With some google I see that one of the streches I did is more or less this one: http://www.exrx.net/Stretches/Gastrocnemius/Step.html

I could feel it doing good.

[Philly Q]

i'm a fat bar-steward now though.. (well you know what I mean ;) )

I can NOT imagine you fat!  :lol:

(That said, in my mind's eye I never saw myself as fat, but somehow that extra 3 stone crept on over the years!)

That stretch is pretty similar to some of the ones I do, although without the benefit of a step.  I'll try it.