Fifty Plus (50+) - You've been riding again, I can tell

I woke this morning feeling a wonderful feeling. I'm done in. I don't know if I can acurately discribe the feeling: Every fiber of my being aches and it's not the flu. I've gotten back on the bike and been doing some light riding (6-7 miles/day), I guess I should also mention my accident with my foot sliding off my pedal and into the gap between front wheel and tire that wound up throwing me and tacoing my wheel. I'm not 50 yet (two more years), and I am beat, it's not a bad feeling either, it's one to be relished, cause it means I alive. It wasn't until this morning that I figured out what the problem was. I had been walking around a week just feeling bleah, and this morning it dawned on me, "Dummy you've been riding." I love cycling, I love the feeling I am feeling right now. I have gone car free for a couple years, now I own a van, boy on a cold Minnesota morning the debate over a bike ride or jumping in the van and driving, well... Being car free forced me to ride, and it has me thinking of changing my location/environs, that's a whole other thread.

The problem is wondering how long it takes to recover. I'm not 20 any more, and I took the winter off the bike this year, so my miles and fitness are wwwwaaaayyyy off (I wore my HRM yesterday and watched it while I was off the bike, not good), the bounce back is slow in coming, I want to get back to everyday riding, I have a part time job that allows me to ride (teased for wearing my kit), it's 10 miles one way, but I don't know that I'm in shape for everyday riding yet, and that's getting me.

I know one solution is not to let myself get this out of shape, that being said, any more sage advice, diet, suppliments, training? What works what doesn't?

The problem is wondering how long it takes to recover. I'm not 20 any more, and I took the winter off the bike this year, so my miles and fitness are wwwwaaaayyyy off (I wore my HRM yesterday and watched it while I was off the bike, not good), the bounce back is slow in coming, I want to get back to everyday riding, I have a part time job that allows me to ride (teased for wearing my kit), it's 10 miles one way, but I don't know that I'm in shape for everyday riding yet, and that's getting me.

I know one solution is not to let myself get this out of shape, that being said, any more sage advice, diet, suppliments, training? What works what doesn't?


Wait until the muscles stop aching-3 or 4 days normally with your inexperience on the bike, and then take a GENTLE ride. The 10 mile trip each way will not be long in coming. On the nutrition side- We like pics so find a Cafe and post the Pies. Almost obgitatory on this forum. Although only what you term a short ride, Don't forget to carry a water bottle, and sip from it- Dehydration can hit on only a short ride. and will be necessary on your 10 mile commute. Won't be long before you are up to a 25 miler so keep riding.

Are you out of shape for riding our out of shape for riding hard?
The best fitness training is slow and steady. Get some clipless pedals and learn how to spin properly. (From an expert)

I'm out of shape from riding hard. I ride fixed gear, and I love distance riding, so as out of shape as I am, I'm not that out of shape, it's relative. I've already done the 10 miles to work a couple times, and the warmer weather, with the melting snows is getting me out on the bike more and more.

I guess the biggest thing is remembering stuff. I forget it takes some time to get back in shape, and things like the body repairing itself after a fall is something to give some time to. I'm still dealing with not being 20 or 30, and hear myself say things my parents were saying 10 years ago as they aged. I was and still am determined to not get that "way" as I age, but it takes work and effort, and as I get older it takes more effort and work, so it would be better to not get out of the swing of things, then try and get back on. I am surprized at the effort just to get to the old level of riding. Two years ago I was commuting 25 miles one way, in the dead of winter. Would love to get there again. Gonna take some doing.

Not sure how handy it is for you, but after I hit hard last year on a group ride, swimming seemed to bring me around alot quicker than if I had just laid-up I think. I didn't do lap's or anything strenuous, but just the stretching of a 45 minute free swim made me feel better by leaps and bounds, so much so that I was back on the bike the next day. If you're used to riding fixed gear, you are in better shape than you might think. I rode mine all winter, and even though this spring is late in coming, I know for a fact that I am past where I was last year even with it's longer road miles at this point, by quite a margin. Just remember to stay on them pedals and keep your feet out of the wheel!

Best of luck, and post back with your results...

I went with a heart rate monitor to keep me from over training. It worked like a charm. When I forced myself to back off and stay within specific ranges, I got more fit and got there faster.... without those burnout periods where I couldn't function because I over trained.

I forget it takes some time to get back in shape, and things like the body repairing itself after a fall is something to give some time to. I am surprized at the effort just to get to the old level of riding. Two years ago I was commuting 25 miles one way, in the dead of winter. Would love to get there again. Gonna take some doing.

You've got 60% of it licked as you definitely have the desire that is much needed to get there. Just be patient with yourself and it will come. Gradually build up your time in the saddle and the effort. Measure your progress. Don't underestimate the importance of recovery. Also, it's harder on the body to ride in colder weather so things should be a little better when it starts to really warm up.

Heck, I'm proof that anyone can do it. I was right where you are just a few years ago. Now a short ride is 60-65 miles for me........it just take a little time to get to that stage.

By the way, not trying to poke fun but when I read about your foot coming off the pedal I was sure I was going to read that you were somehow related to Gary.

By the way, not trying to poke fun but when I read about your foot coming off the pedal I was sure I was going to read that you were somehow related to Gary.

Hey hey! I resemble that remark.

I got into cycling about six months ago, after essentially a decade without any regular exercise. For the first couple of months, I would frequently find myself aching after a ride. What I found worked well for me was, effectively, cross-training... mixing in riding with some other form of aerobic exercise. In my case, I got a rowing machine, and I would try to follow a schedule something like two days of riding followed by one day of rowing. Swimming would have worked just as well for the non-cycling days; I just preferred the simplicity of something I could do at home.

As time went on, and my fitness improved, I found myself using the rowing machine less and less. Now it's mostly my teenaged daughter who uses it, as I'm on the bike five or six days a week, travel schedule permitting. But for that first few months of getting back in the swing of regular exercise, mixing a couple different forms of exercise worked for me.