CROW Circle 003 – It’s Not the Gear, It’s the Engine - The Reminder. Rhythm. Ritual.

1. REMINDER – It’s not the GEAR. It’s the LEGS.Cycling is legendary… for overspending.Aero helmets. $5K wheelsets. $200 socks. You know the Ironman type.My story:I bought a carbon frame with Shimano 105. Nothing super fancy.But I rode it hard: → 12-hour, 129-mile races → Volcano roads in Mexico → Ironman 70.3 in Boulder, COStill runs like a machine. Because I built the engine.Forget what the salesman says.Forget the group ride peer pressure.Train to feel good, not to look right.Cycle to enjoy the ride.Cycle to enjoy the outdoors.Cycle to enjoy the movement.2. RHYTHM – Gear To Start CyclingStart simple. Ride hard.I started with a simple Trek 1220 that I bought off Facebook Marketplace. It cost me about $200. I went to a bike store got the mechanic to look at it, got extra tubes, and a pump and out on the streets I went.I rode it to group rides without any clips.My first group ride? Dropped like no ones business. Felt like my heart was going to explode. Super normal lol. Just be prepared for anything and everything.Bike Setup:Frame: Aluminum, steel, or carbon — doesn’t matter. Just get clipped in.Brakes: Disc brakesShifters: Mechanical + Shimano 105Fit: Don’t skip it. Seriously.My setup:Currently ride a Scott Addict (Carbon, 52cm)Started with a Trek 1220 (Aluminum) from Facebook Marketplace 👇My First Road Bike: fixed her up over the yearsCycling Starter Kit:Bibs – Your first good pair will change your life. I started with bibs of Amazon and still keep a set.MIPS helmet – Protect your head with science. I use one from Specialized or Giro.Sunglasses – You don’t need $300 lenses. Just find a pair that blocks UV and fits under your helmet.Long-sleeve jersey – Keeps the sun off. Keeps the sweat controlled. Look for something form-fitting and breathable. Link.Sunscreen – I use a mineral-based roll-on. Especially for long rides. The back of your neck and hands will get wrecked if you don’t.Feel Ready?Dr. K is smiling and saying, “Ready!”3. RITUAL – Run/Walk for 30 minSome days I run.Some days I walk mid-run.No shame.Just movement.Run when it clicks.Walk when it doesn’t.Show up either way.That’s how you build.That’s how you win.Learn to walk/run like a pro!