out of shape, worn out after 15 minutes. does it get easier?

[moosehead]

hi all

i'm out of shape. i went for my first bike ride this past hour. i was only able to stay on the bike for about 15 minutes time of riding around. i have been sedentary for the past 15 years being on disability for a mental condition. i've given up smoking 2 days ago and am hoping i can pull through to forever on that one. i am wondering if someone as bad out of shape as me will see better days given that i can only bike for 15 minutes at a time without needing a break. i'm sure most of you have never been in this bad of shape though i'm guessing some of you might know enough about bike fitness to help.

thank you

[Ray Dockrey]

Oh yeah and it happens pretty quickly to. Pretty soon you will be on the bike for thirty minutes, then an hour, then two hours and so on. It just takes time and whatever you do don't give up. Just remember, fifteen minutes is a whole lot better then what you have been doing.

[Joe Bifulco]

Hang in there. If 15 minutes is all you can handle right now than fine. It's 15 minutes more than you were doing, right?

Believe me just stay with it. It takes a while but you will build endurance.

[cohophysh]

Hey, good job on getting started, keep it up and it will get easier

[wooljersey]

15 minutes today is 15 minutes more than you rode the day before! You should be celebrating!

Try another 15 minutes tomorrow. In fact if you ride 15 minutes a day all week you will be well on your way. I won't say that youl be riding for an hour at a time by next week but if you keep it up consistently you will see improvement.

If you are a beginner, you might want to seek a cyclist friend for some advice. In particular your seat height and position will be important. It is my experience that many beginners try to ride in too high (too hard) a gear. Riding with a buddy who is willing to ride at YOUR pace and make some suggestions could be really helpful.

Keep up the good work, I look forward to you posting about another milestone like 10 miles.

P.S. If you ride someplace scenic like around a lake, when you stop people will think you are nejoying the scenery - no one has to know that you are exhausted :)

[Sperry]

Keep it up!! A journey of 1000 miles begins with one step.

[Caincando1]

Yep I was there not that long ago. I'd have to stop and rest half way through a 2 mile ride. Keep at it and you will amaze yourself!

[andrelam]

There are plenty of forum members who had problems like yours in the past. As the others stated, just keep working at it, and you WILL see your level of fitness improve.

Just a few thoughts if you are relatively new to cycling. For more information on cycling than you ever knew you needed see: http://sheldonbrown.com

Sheldon sadly passed away recently but left an amazing collection of information.

When you ride your bike use your gears! The idea is the spin your legs at a comfortable rate and not press super hard. You adjust your gear to the level of pressure your legs are comfortable with. Ignore your actual speed. Go with what feels good for your body. By not "mashing" down hard on the pedals you make life much better for your knees. You will also be able the regulate how hard your body has to work. If you press hard enough to make it difficult to speak, then you are going into Anarobic activity and you will NOT last long on your bike. You want to pedal so that you could still hold a conversation with someone. Hopefull you'll be able to use this to extend your riding time. Also note that your posterior will take a little time to get used to sitting in a saddle. Building up time in the saddle a little at a time.

I love being out on my bike, and my daily bike commute is the best part of my day.

Happy riding,
André

[lil brown bat]

i'm out of shape. i went for my first bike ride this past hour. i was only able to stay on the bike for about 15 minutes time of riding around. i have been sedentary for the past 15 years being on disability for a mental condition. i've given up smoking 2 days ago and am hoping i can pull through to forever on that one. i am wondering if someone as bad out of shape as me will see better days given that i can only bike for 15 minutes at a time without needing a break.

You're not seriously asking that question, are you?

Let's review: you've been sedentary for fifteen years...you gave up smoking two days ago...you just got on the bike for the first time (in forever, or just in fifteen years? doesn't really matter)...and you're discouraged that you could only ride fifteen minutes?

What you just got is a confirmation that, yes indeed, you're out of shape. That's to be expected. You will see improvement if you stick with it. Don't expect it to be rapid and dramatic, but it will be there.

[Mazama]

Yes. If you keep a daily regimen, you will be doing 20 miles in 3-4 weeks.

[deraltekluge]

OK, so ride for 15 minutes, stop and rest for a few minutes, then ride another 15.

[CACycling]

Been there, done that.

Quit smoking a little over 3 years ago. Stick with it, it gets easier and life is a lot better without the smokes.

Started riding again last September after a 30 year hiatus. 15 minutes was about it the first few times. I kept at it, rode a bit more often and a bit longer as time went by. I've already passed the 1,500 mile mark and last week was my first 100 + mile week and my first 32 + mile ride. Just stick with it, it gets easier.

[StephenH]

What's the limiting factor?
Having a seat too low can kill your legs in a hurry. You want your leg almost fully extended on the downstroke.
Riding in too high of a gear can kills your legs as well if you're not used to it. Downshift.
You may need to adjust pacing, go slower, go on less hilly or windy routes, etc.
If your backside gets uncomfortable, that's a seat issue and folks here can give you lots of advice on different seats.

Otherwise, just stick with it and it'll get easier as you go along.

[skinny]

When I got back on the bike 3 years ago after an 18 month layoff following a massive catastrophic accident 4.5 years ago, I was tested and found to have the strength of a 9 year old. I was only able to ride 9 mph at nearly maximum effort. Today, I can average 23mph for 4 hours and I'm back to riding competitively. You can get there. It's one step at a time. My mantra was "all or nothing, do or die, no compromise, no turning back." Good Luck.

[Paco97]

Finally someone else here with my level of conditioning. I have some experience with Casual bike riding over the last 5 years, but I've never done more than 250 miles in a year. However, last year I was lazy and didn't do too much biking. I started up in February and I could only ride for 15-20 minutes max. I've been slowly increasing my miles for the first 6 weeks or so. This past saturday I rode 25.8 miles in a hilly area. So far, since I started on Feb 24th, I've ridden 196 miles and 148 of them have been in april. Unfortunately, my work schedule prevents me from doing mega miles like others around here, but each mile you do is creating a base level of fitness.

Don't be discourage!!! Don't compare yourself to others!!! Go to a cycling log online and keep track of your progress and compare yourself to only yourself. I use mycyclinglog.com, but there are others as well.

Get on your bike whenever you can, and you will soon become addicted to it and will begin to look for other opportunities to ride your bike. I found that my cure of being a workaholic was riding a bike. I now try to leave early (I'm a manager and can) so that I can get some time on the bike in. The days I work late are usually my rest days.

[DanoC]

Way to go! Keep it up. soon you will have to deal with your family and freinds asking about your new mental condition. It won't be long before you do one of those charity rides for 100 miles, 10 10-mile bike rides, one right after the other. It all started with 15 min here 15 min there. Ride on.

[Wogsterca]

hi all

i'm out of shape. i went for my first bike ride this past hour. i was only able to stay on the bike for about 15 minutes time of riding around. i have been sedentary for the past 15 years being on disability for a mental condition. i've given up smoking 2 days ago and am hoping i can pull through to forever on that one. i am wondering if someone as bad out of shape as me will see better days given that i can only bike for 15 minutes at a time without needing a break. i'm sure most of you have never been in this bad of shape though i'm guessing some of you might know enough about bike fitness to help.

thank you

Oh yeah, you are today where most of us were last year or the year before, or a few years ago, One of the key things though, you should talk to your doctor, make sure that an exercise program isn't going to cause more problems then is solves, if your over 35 and a smoker (after 2 days, for this kind of thing your still considered a smoker), they should ask you to do a stress test, to rule out pending cardiac incidents, especially if your over weight. Okay, now that the doctor has given the okay, and your off the coffin nails, it's just building distance, before you know it, your looking at the first 100 miles gone, then the first 1000 miles, then the first 100 miles in a single day (I'm still working on this one).

[bikingtolive]

You started. That was the hardest part. Keep it up. It will get easier.

[redspoke]

I'll quote a legend:
"It never gets easier, you just go faster" ;)

[epcolt]

The main thing is don't give up. Try to do a little more each time out and it wil add up soon!

[10 Wheels]

Your doing great. I started that way. I just rode 77 miles today. Keep on riding and resting. You will get stronger each week.

[Bigboxeraf]

Your doing a good thing for yourself my friend. I've gave up the smokes 11 months ago and started cycling a month after that. When I first started riding I could only get to the path. A month after that I was up to 20 miles a day. Just Keep riding; get your seat in the right position (leg almost fully extended) . Keep it easy for the first month you still have a lot of posion in you from the smokes. But over the next week you will detox you will feel better and a month from now you'll realize your lungs feel better. Keep it up! Go easy for the first month let your lungs heal a bit. Most Important don't smoke. Your going to get better and faster as long as you don't smoke.

[piette]

Heck when I started riding two years ago, I went to the end of the block and back and that was enough for me. Then it was around the block, then around two blocks.............

Soon enough I was riding all over town. Next thing I knew I was doing 40, 50, 65, and 70 mile charity rides. This year I will be doing a 100 mile charity ride.

You just have to stick with it and when you are ready to go a little further your body will let you know.

Jeff

[The Historian]

hi all

i'm out of shape. i went for my first bike ride this past hour. i was only able to stay on the bike for about 15 minutes time of riding around. i have been sedentary for the past 15 years being on disability for a mental condition. i've given up smoking 2 days ago and am hoping i can pull through to forever on that one. i am wondering if someone as bad out of shape as me will see better days given that i can only bike for 15 minutes at a time without needing a break. i'm sure most of you have never been in this bad of shape though i'm guessing some of you might know enough about bike fitness to help.

thank you

Hey moosehead,

I was 385 pounds a bit more than two years ago, and I was exhausted after seven minutes on a stationary recumbent exercise bike. I rode a century - 100 mile ride - about a year and a half and 140 pounds later. You can too, if you want to.

I hope that answers your question. :D

[urban rider]

Stick to it. Keep riding your bike. It is not a race. When I first started riding I could not do a mile. My family would have to look for me because I was too tired to make it up the two steps. Now I ride long distance and I ride to work on a daily basis.

Gas, 69 cents the price of a can of beans

[ClydeBlurr]

Good for you getting started, I'm still working on quitting the smokes, but I have built up to two hour rides over the last few months. Take it easy and be consistent and you will be fine. Good Luck!!!

[rollerdavem]

Very encouraging.

Yes, it will get better, even though it might not seem like it when you're huffing and puffing by the side of the road.

I'm very limited at this point in my recovery also, but I visualize the improvement, I reinforce the idea within myself that it can be done, has been done, and will be done again, so there is no reason on Earth I can't be one of those who did it.

You can do it too if you set your mind and will to it.

So keep us posted.

RD

[bcc]

Just to second what a lot of people here have said. I've been back on a bike for about 3 weeks. I was in a similar situation to you - 10 minutes or so and I was completely worn out. I've been out most days since, and the improvement has been surprisingly and pleasantly rapid - my 1.5 mile commute to work no longer leaves me gasping for breath and aching and I can happily do 4 or 5 miles without too much trouble. I'm now starting to feel like 10 miles is getting close :)

[Toddorado]

Keep up the good work! I am also trying to quit smoking (again). The winter makes it rough as coffee consumption increases, and the equation goes coffee+cigarettes=satisfaction. Sadly, cycling+cigarettes=coughing, wheezing and the occasional organ ejection from one's mouth.

I lost 40 lbs and am down to 200 now. While I didn't need to lose that much, this story (http://www.startribune.com/lifestyle/health/16782826.html) inspired me to keep it off and stay healthy.

[acupuncture Doc]

Moosehead,

I could only do five minutes when I started. Now I am up to doing Metric centuries. Just keep getting on the bike and doing what you can. You'll naturally start building up to longer rides.

When I started, I decided to make it fun and easy. I never pushed myself hard because I knew I would get discouraged and quit. I built slowly, and added only about five to ten minute to a ride and did that until I felt I was handling it well. then I added another small increase and got used to that. It is easy that way and it keeps it fun. If 15 minutes really killed you, then cut back and start with less. If you think you can stay with 15, then do that. The idea is to have fun first. If you are doing that, the increased endurance will come. What matters is getting on the bike and doing what you can.

It worked for me. Maybe it will work for you as well.

[moosehead]

When I got back on the bike 3 years ago after an 18 month layoff following a massive catastrophic accident 4.5 years ago, I was tested and found to have the strength of a 9 year old. I was only able to ride 9 mph at nearly maximum effort. Today, I can average 23mph for 4 hours and I'm back to riding competitively. You can get there. It's one step at a time. My mantra was "all or nothing, do or die, no compromise, no turning back." Good Luck.

hi all

thank you all for the encouragement. for the most part i hear people saying it will get easier. thats great. i ended up riding for a total of 45 minutes, just not all at one time. 15 +10 + 10 + 10. it sounds like people get better in biking in no time at all given persistence.

got on the bike today and am having rear end pain from riding. i started another thread about this to keep things on topic. i didn't get an email notification of this thread so i had no idea people responded. i really appreciate the help everyone has given.

[cjbruin]

Terrific! You will soon get to a point where you realize that you are literally getting stronger every day. Stay with it. I went from being winded when climbing a single flight of stairs to completing an Ironman. You will be astonished when you realize your potential.

[Sperry]

Moose a pain in the ass beats a heart attack any day. Keep riding Brother.

[etz]

Nope, never gets any easier.
You just end up going further and faster.
Your resting heart rate and weight drops.
You embrace the pain and miss it if your not making yourself grimace.
You end up obsessed and unable to live without cycling.

[breadbin]

Glad to see you're keeping it up. Try wearing shorts with the chamoix in them when you're cycling as they do help. but that also gets better in time:)

[Nycycle]

moosehead,,,WHAT everybody else said,, KEEP RIDING, I was the exact same way, like 5 years ago. Real fat too, now ,,, well still fat but thinning!

[JohnKScott]

yes

:D

[BigBlueToe]

It absolutely gets better. The more rides you can take more often, the more miles you can string together - they all add up. I have a hard time getting in rides during the school year (I'm a teacher.) Usually I can only ride on weekends, and when I get busy I often go months without riding. Then, when I do get back on my bike, I suffer.

I usually take a tour in the summer, lasting anywhere from a week to a month, and averaging 40-50 miles per day. I also try to ride in at least one century a year. There's no way I can do either of those without being in shape, so they are good motivators for me. When I have one coming up I usually can find time to ride without letting my talk myself out of it.

If I schedule a tour and don't have time to adequately prepare, I start really slowly - maybe 20-25 miles a day for the first couple of days, and even that makes me suffer. Then I'll throw in a rest day to recover. After that the days start getting easier, until a 70 or 80 mile day is doable (though still quite tiring.)

If I schedule a century and don't have time to adequately prepare, I cancel. I tried that once. I suffered miserably, and had to quit and ride in the sag wagon back to my car after about 60 miles.

My opinion is that if bike riding isn't enjoyable you won't stick with it. It may be a great exercise regimen, but if you're not enjoying it you'll stop. Therefore, I think people should start as slow as they need to. If you start getting tired after 5 miles, stop at 5 miles, feel good about what you did, and try again in a day or two or three. Likely 5 miles will feel easier - probably significanty easier. If you keep riding regularly, 5 miles will lead to 10, then 15, then 20, and so on. In preparing for a century I usually get up to 60 mile training rides. Then I rest 2 or 3 days prior to the century, and 100 miles is doable.

If you are unable to ride for a few weeks or months, realize that you'll have be out of shape and have to start small again. But as long as you're enjoying it, so what?

I rode 25 miles last weekend after not riding for a couple of months. I suffered! (I knew I would.) It's been a week. I'll bet if I can get it a 25 mile ride today, it won't be as bad.

Summer's coming. Then I'll start riding regularly again. I've got a tour to prepare for!

[ScrubJ]

My first ride when I got back on my bike was less than four miles. Three years and ~60 pounds or so later I regularly do forty mile rides.

Don't know where you live but, there might be forum members near enough to you to share ride time and encouragement with you.