newbie starting to train

[mik27rc1]

hi, i've just got a mtb and i want to start a routine of going out every night for a ride, just wondering on any advice, i will be on road, i am average fitness, i have been out for half hour every night and avspeed is 10 mph, at the end top of my legs ache, also any advice on nutrition
thanks in advance
mik

[sheba]

Nutrition: eat carbs, drink water. Eat protien afterwards to help in muscle regeneration.
I would gradually start to increase your ride times. For basic endurance training you should ride at least an hour and a half at low to medium intensity.

Do you have clipless pedals?
They are a must for serious on-bike training.

Are you training for racing in the spring/summer?
If so, I would definately recommend some books to look at such as Joe Friel's Mountain Biker's Training Bible.

There is so much information available on training from so many different sources. It all depends on what your goals in mind are.

[supcom]

Get a good headlight and a bright blinking taillight.

Wear reflective ankle bands.

This way you can eat what you want, not what the hospital feeds you.

Nutritionwise, for a 5-10 mile ride you don't need any special nutrition. Just eat regular balanced meals. Keep riding and your legs will either stop hurting or you'll be going faster when they do.

Welcome to our obsession.

[Jarery]

http://www.hsph.harvard.edu/nutritionsource/

Good source for nutrition, or a starting point to at least get an understanding of it.

[mik27rc1]

thank you all, supcom...i'm lite up like a christmas tree when i go out!!!
cant be to safe, can we