Training & Nutrition - comeback

Hi could someone give me advice about coming back to riding after an absence of 10 years I used to ride about 150 miles a week when I was 40 years old.

I have tried several times to ride but have suffered overtraining symptoms. Even after riding for only 30 mins or so.

Heavy Legs cramps and tiredness.

When I was fit I could ride 60 miles in a hour and a half.

Any advice will be recieved gratefully.

Maybe just ease up a bit. It is going to take a good few weeks (maybe up to 3 months) before you are fit enough to ride hard. Don't get competative with yourself or anyone else. Just pick a nice low gear, go for a ride based on time, and gradually extend the time.
When you are acclimatised to riding you will be able to cope with a more structured "program" of training if thats what you like doing.

Welcome to the forums pshachar


Originally posted by pshachar
[SNIP!]... When I was fit I could ride 60 miles in a hour and a half.

:eek: I can hold that speed for 3 seconds! ;)

Welcome, and I am impressed!!


When I was fit I could ride 60 miles in a hour and a half.

As I fgiure it, 90 minutes for 60 miles = .67 miles in one minute = 40 miles per hour!!!!!!!!! :beer:

I think that you had best call Lance and give him your secret. If that was on the flats (not downhill), perhaps you need a place on the US Postal Team.

From Lance's website:


In competition, he needs to remain in his aerodynamic position and produce enough power to go around 50km/h for 60 minutes and maybe longer.

50 km/h would be just about 33 mph. So, you've got Lance beat.

Just joshing you a bit. :D

In regards to getting back in training, you just need to go slowly and listen to your body. I had a slow winter training-wise, and it is taking me a bit to get back in shape myself. I am 63 yo, and it seems to take longer when you get older.

I am now up to about 125 miles per week, but that took several weeks to get there.

So, just keep at it. If you feel overtrained, back off.

Good luck!

Actually 60 miles in 90 minutes is 40mph not 45mph.

Denver, I was just going to correct you on your math... ;)

Originally posted by Joe Gardner
Denver, I was just going to correct you on your math... ;)

Had to go to the other room and get the calculator - and I teach math!! :mad:

I know ;)

Originally posted by Portent
Actually 60 miles in 90 minutes is 40mph not 45mph.

You guys check my math faster than I can hit the "edit" key. But, I did make the correction BEFORE you posted your correction to my figures!!

Please except my apologies DnvrFox, I actually noticed the change after I pressed the 'submit reply'.

Thank's all of you for your comments.
I realize I screwed up miles with km I meant 60 km's and not miles.

I'm not superman!!!

Originally posted by pshachar
Thank's all of you for your comments.
I realize I screwed up miles with km I meant 60 km's and not miles.

I'm not superman!!!

That breaks down to 40km/hr, or about 25mph!

That's not superman, but if you were doing that solo that's awfully damned good, especially for someone who was riding only 150 miles per week.

I have always pushed myself hard on the bike I think my secret to speed was the long rides I used to put in at the weekends. 100-140 miles.
I say riding only 150 miles a week but that was toward the end of my riding days.
I have literally 1000's of miles in my legs and sometimes when I was in my 20's I would log 300-350 miles a week.
Also I rode a lot of hills that is good for building muscle and the heart gets to maximum easily.

I certainly benefited from riding the hills.

Originally posted by pshachar
Hi could someone give me advice about coming back to riding after an absence of 10 years I used to ride about 150 miles a week when I was 40 years old.

I have tried several times to ride but have suffered overtraining symptoms. Even after riding for only 30 mins or so.

Any advice will be recieved gratefully.

FWIW, some tips from me to maybe consider:

1) Assuming you use one, try losing the bike computer (for now) if it's causing you to push too hard, too soon. Heck, after many years training/racing I still find myself looking at it far too much, which is counter-productive on those easy recovery rides. Sometimes it is better to forget the numbers and go by feel, the old school way. :D
2) I'd forget about mileage goals for now and just focus on getting time in the saddle. Maybe 30 mins at conversation pace to start, if that is your limit atm. Depending on the commute, riding to work can be a great way to get in the daily minutes in the saddle.
3) If you can, you may want to avoid hills until your body gets used to cycling again. Especially those knees.
4) It is hard, but try not to compare yourself to how you used to ride and how easy it used to feel. Stick with it and before you know it, you'll be feeling comfy and strong in the saddle once again.
5) No matter what, just getting out there is much MUCH better than the alternative. Certainly helps to remember that at times. :)

Slow and steady wins the race, when coming back from a layoff!