Commuting - Commuting 30 miles / day - Training Advice Please??

Hello all!

I just purchased my first road bike ('06 Fuji Newest 2.0) that I have grand hopes to use for my daily commute which is about 15 miles (24km) each way.

I USED TO be in excellent shape; however, after about 10 years of a desk job, I am about 15-20 pounds (7-9 kgs) heavier than I wish to be (I am about 5'10" @ 180lbs or ~81kgs) and I am TOTALLY out of shape.

Can someone suggest either a plan to realize my goal of commuting via cycle each day or at least point me to any good resources?

Thank you for any help you can provide!!!

Depends a lot on your options: Taking your bike on a bus part way, driving the bike part way and parking, etc.

Not knowing your circumstances, my advice would be to do some weekend riding until you're comfortable with completing the distance of one half of your ride. Then start with one day each week. Add days as you feel ready, allowing rest days in between (Start with Fri, then Mon & Fri, then Mon, Wed, Fri, etc.) If you were once in shape, you might be surprised how quickly you work up to 5 days/week. Stretch before and keep lots of carb loading snacks on hand, you'll need them.

Look for options in your route. I stubbornly rode a route for years because it was the most direct, but recently switched to a route I didn't think made sense, and enjoy it much more as it has less fast traffic and more green. The extra 2 miles aren't even noticable, and I enjoy the ride much more.

Good luck!

Are you really totally out of shape? I'm just shy of 5 11 and weigh close to 215 lbs right now!! My commute's 18.5 miles each way. I think the most difficult thing for me is getting up a little earlier to get to work in time. Otherwise, just get out there and start pedaling! I'm sure that's not very helpful, but man, I'd love to weigh only 180 lbs! ;)

Try not to think of it as one long 30 mile ride. It's really 15 miles done twice with a long break in between. I'm not sure what you do, or how long your work day is, but guessing it isn't too intense since it's a desk job and you said you were out of shape, but that should give you time to rest up before heading home. Scope out your route before you actually do it, then just take your time. Before long, you'll be comfortable with your route and it will become easier.

5'8", 200 +++, 24 miles roundtrip on a hybrid.
For a month I rode on weekends and perhaps one day after work to build up. I'm on week 2 of commuting and I take Wednesdays off. Because I've been a skater my cardio is okay but the weight slows me down on those hills...ugh. I dream of being 180. I would be superhuman.

Now I don't ride the direct route. I ride a mile to a bus that connects to a great trail. Some evenings I put my bike on the subway for a good part of my ride home.

Peace

The advice about the warmup rides and progressive rides up to a 30 mile day by legot73 is great.

Make sure your bike is set up correctly, so you can get your butt ready for a long ride too. Short rides will allow you to tweak your setup if you begin experiencing any pain.

Be sure you have the tools and spare parts needed for flat fix. You WILL get one some day. 15 miles is a long walk.

Just for peace of mind, be sure you have a bailout plan in case you can't finish your commute. Cell phone...know the bus/train routes along your way...friend who owes you a favor...you know.

Where will you be commuting? Maybe there are some BF members nearby that could suggest a route.

Have fun!

Thanks for all the encouragement! Ok...maybe I exaggerated a little bit as far as being TOTALLY out of shape. I just feel that way since I get completely winded (sp?) after going up 4 flights of stairs! Maybe it would be more accurate to qualify it by saying cardiovascularly I am TOTALLY out of shape!

Thanks for the ideas presented so far. I like the idea of working out on the weekends until I can get up to 7 - 10 miles. I'm guessing I should just do some general cardio workouts as well...

Thanks all! Any more ideas are greatly appreciated!

Where will you be commuting? Maybe there are some BF members nearby that could suggest a route.

I live in the Indianapolis area (Northeast Indy to be more specific). If anyone is in that area, please let me know!

MWP has it right, just get out there and start pedaling. I started cycle commuting last year 17 miles each way. The first day I rode to work I was very tired and sore getting in. I called my wife and asked her to rescue me at the end of the day. Since that first day my commute has become much easier and quicker. I kept track of my progress that first year. Below is a chart of my average speed going to work (south), and going home (north).

http://pg.photos.yahoo.com/ph/stuart_harvey/detail_hires?.dir=/a3d0scd&.dnm=428fscd.jpg

As you can see I my speed improved significantly. If you first day(s) are tough, stick with it, they will get better quickly.

Initially I cycled in to work only 1-2 days. I think having reasonable goals are important. Currently I cycle in 3 days a week on average.

5'10" at 180lbs is not that bad. :)

I started a year ago 5'9" at 202lbs.
I could barely ride the 3 miles to the bus. After progressively working my way up, I now ride 30 miles in the AM and 15 miles back (I take the bus halfway).
Still 5'9" and now 169lbs. I hit my last weight goal yesterday!
9 more lbs and I am at my final goal. Then I get to see how I look in a form fitted cycling jersey. May need to loose a couple more lbs :p

Good luck. :)

I have to echo the "just start riding" sentiment. I go year round and I'm not in the greatest shape (5'7", 180lbs) Mkae sure you give yourself enough leeway to get to work on time. Keep track of mileage is an excellent motivator (for me it is, anyway).

Thanks again everyone for the encouragement / advice...

No I feel like I have to explain why I "feel" out of shape... All through high school and college, I was on average about 145 - 155lbs! (Yes, I was a skinny kid.) Yes... I do know that was quite a few years ago, but I now feel slow and supremely out of shape comparatively.

I'm hoping that cycling will get me back on a track to getting more physically fit again!

Wish me luck!!!

Just start riding. You don't need to 'train' - just take your time and ride...as the days and weeks pass you will find it gets easier and easier. In the meantime you need to worry more about logistics than training.

Chip is dead on. The ride will take care of itself, as long you don't try to go out and ITT it immediately. Having what you might need on the ride is paramount. Flat fixes, food, water, cell, rain gear that sorta thing. Don't forget your change of clothes, I did that once I left my pants in the dryer....:lol: Was in my bike shorts all day. Kinda like gearing up to go out on a patrol eh Chip?

Get yourself a heart rate monitor and a copy of Carmichael's "The Lance Armstrong Performance Program". It has a seven-weeks-to-fitness program in there which should be quite suitable for you. It's a nice read, too, very approachable from all levels, from no0b to racer.

The "just ride" philosophy is great, but there's no reason to develop bad habits or to get discouraged by injuries or exhaustion from riding too much at first. Going from 0 to 150 miles per week doesn't sound like a wise move to me. If nothing else, try it on a Saturday, rest or take a light spin on Sunday as a recovery ride, then hit the road for a real commute on Monday or Tuesday if you need more recovery. Take it from there, and don't be afraid to take days off. Rest is as important as riding!

Get yourself a heart rate monitor

Any suggestions on a good heart rate monitor (at a decent / cheap price)? I just bought my first bike and now I'm finding I've gotta drop quite a bit more on everything else that I "need"! :)

I think its a good idea to do a test run or so to understand your current abilities, but I don't think you necessarily need a heart monitor for that. You're body sort of has built in dummy lights that will tell you what you need to know. You shouldn't have to push yourself very hard, just give yourself time.

Save that $ for some essentials like a mini pump, patch kit, helmet, and basic rain jacket. Get the rest as you decide you need/want it. You could easily spend more on accessories than on a bike, so start with the basics and prioritize as you learn what you really need.

You can probably handle 15 miles without training, but its good to start with the confidence of having already done it under safe circumstances.

Get a rack to carry your stuff - it might not look cool on your road bike, but 15 miles is a serious commute. Leave as much at work as possible - lock, shoes, belt, pants, shoes, towel, shampoo. Have you bars in touring position, level with seat, rather than racing position. Take an easy pace for the first and last mile. When you get to work first check your Email then shower and change when you have cooled down. I am 6', 235 lbs. 17 miles each way, ride Mon Wed Fri if the weather is nice. The easiest route is the one with the least number of intersections where you have to slow down for traffic. Roads with wide lanes are also easy, and it doesnt matter how fast the traffic is, as you are not fighting for the same space on the road.

The HRM is not a "need", but heck, if you're going to ride 150 miles per week, and want to "train", I'd say look at getting one eventually. There are zillions of "which HRM" threads on BF. Use the Search, Luke. :) Anyhow, I really recommend the Carmichael book. There's a ton of good, modern info in there.

Hello all!

I just purchased my first road bike ('06 Fuji Newest 2.0) that I have grand hopes to use for my daily commute which is about 15 miles (24km) each way.

I USED TO be in excellent shape; however, after about 10 years of a desk job, I am about 15-20 pounds (7-9 kgs) heavier than I wish to be (I am about 5'10" @ 180lbs or ~81kgs) and I am TOTALLY out of shape.

Get on the bike 2 hours before you have to be sitting at your desk, and get moving. I am giving you 1 hour and 10 minutes to get there and plenty of time for a shower, clean up, and even a flat tire

if you have a place to lock the bike safely overnight, you might try one-way commuting-- ride in in the morning, take public transportation home. Next day, public transportation in and ride home untilyou feel comfortable enough to go both ways in one day-- also scope out your route on the weekend-- no surprises that way-

train safe-

if you have a place to lock the bike safely overnight, you might try one-way commuting-- ride in in the morning, take public transportation home. Next day, public transportation in and ride home untilyou feel comfortable enough to go both ways in one day-- also scope out your route on the weekend-- no surprises that way-

train safe-


That's a good idea... unfortunately, we don't have the best public transportation here in Indy. I thought about driving my car in to work in the morning (with the bike in tow) and then riding my bike home that night, and then riding my bike in to work the next morning and drive back home. The only problem with that is I will probably be exhausted / sore the morning after the first ride home!

Ride every second day, or monday and friday. Then build up. Took me all of 2 weeks till I was commuting both ways 5 days a week, 50k a day door to door. And i started in my mid 40's, after smoking a pack a day for 30 years and sititng behind a desk all my career. I used to drive to the end of the street to buy smokes.

So no, its not as hard as it sounds, and although you may be tired for the first month, it does just get progressivly easier.

Chip is dead on. The ride will take care of itself, as long you don't try to go out and ITT it immediately. Having what you might need on the ride is paramount. Flat fixes, food, water, cell, rain gear that sorta thing. Don't forget your change of clothes, I did that once I left my pants in the dryer....:lol: Was in my bike shorts all day. Kinda like gearing up to go out on a patrol eh Chip?

Don't forget route planning and test rides - theres a little pre-commute riding to help start toughening up his lungs, legs and butt! :)

I'm 5'9" and 215. I ride 15 miles or so each way in NYC. With bridges and lights, it takes about an hour. Best advice like everyone daid is just to ride. Don't try to kill yourself. Take it slow at the pace you can handle. If you find yourself getting winded, just relax the pace.

If the distance is too much for you at first, try riding more slowly, alternating ride days with rest days, or using other forms of transportation part of the way. Heck, even driving halfway might allow you cheaper parking.

The more you do it the shorter your commute seems...when I first started with my current job (15 mile round trip), I thought that was a workout, and there were days where I felt like i needed a break and just drove. Now, about a year later, the ride just flys by in an instant...I even forgot that there were hills on my route and I just sorta hammer up em without even noticing. Now I wish my commute was about twice as long.

Starting out by taking a few weekend excursions is a good idea. Do that for a month or so, and you'll begin to amaze yourself by how far you can ride a bike.