Road Cycling - beginner blues

I am trying to start out road cycling after several years and am having trouble getting any feedback on how to start out again. I bought a book which is pretty good but it says to start out riding 4 times per week for at least an hour each ride. I don't know what anyone else thinks, but I think for someone who has not ridden in quite some time that this might be pretty tough on the muscles to start with. I would like to start out right without hurting myself and I would also like to know what to do on the days that I don't ride to get myself back into shape again. Does anyone have any suggestions or advice for someone like me that is just a beginner. I am a very thin person but I am also very out of shape. I have only been known as Mom for the last several years and I forgot what it even feels like to be in shape!

Stretching before and after any exercise is important. Make sure you properly and thoroughly stretch all your major muscles

In addition to biking, you can do other stuff to get yourself in shape. Combine biking with other good cardiovascular activities - particularly swimming!

Personally, I jog for at least 4 km twice a week and go to the gym for about an hour 3 times a week. This keeps me in excellent shape.

Before you can get fit, you need to get conditioned to cycling.
Ride at an easy pace, so you can talk, and go by time, not distance. Most beginners can do 1/2hr without problems. After a week, you can extend to 1hr.

Make sure your bike is comfortable and fits you well.

Dont worry too much about following some program. if you enjoy cycling you will need excuses not to ride.

Sprint,
Agree with most of the previous statements.
Start slowly, You didn't get out of shape in a week or two
so don't push to get back into shape at that pace.
I would suggest starting out easy, Set a goal of 4 times
a week for 1/2 hour. If you exceed it, great, if not
no biggie, increase your time after you can meet your
goal with no problems.
As for the stretching, I don't believe that stretching
pre excersize does alot of good. Starting out slowly
and warming up will do more good.
Stretching afterwards is always a good idea.
NSAIDs to help with sore muscles and maybe
a massage.
Let us know how you are doing.
Marty

Like the other guys said, strecthing is a definite must. It prevents injuries. Maybe you should get conditioned to cycling by first riding on one of those stationary bikes at a local gym. Swimming is really good too.

Thanks for all of your replys!:) I like the idea of swimming on my off days, I also used to swim back in the days that I used to ride. How many days of rest should most beginners have inbetween their riding days? I would like to start out by riding every other day and do either swimming or weight training on my off days. I also have one other silly question. I have always heard that you are supposed to ride with the traffic. My only disagreement with this is that out here where I live in the country, many cars do not look out for bikers and are going very fast on these back country roads. I would think that if I rode facing traffic that I could move out of the way quick if I see that the car is heading right for me. Of course I am riding on the side of the road but it still makes me very nervous when cars are coming up behind me. Is it an absolute no-no to ride against traffic?

Statistically, and legally, you are better off staying to the right and going with the cars rather than against them.

Yes, it is an absolute NO NO to ride facing traffic. When you are facing traffic, cars have absolutely no idea what to expect of you, you are so far out of the realm of the traffic code. Keep riding on the right going the same direction of traffic. Ride like you drive a car, just keep in mind your slow speed. Be courtious (sp?), and respectful of the other traffic and the cars behind you, but also you assertive. If you do not feel safe with the shoulder being too small and cars passing too close, take the lane, or at least part of it to force the cars to see you and slow down.

Ride near or on the white fog line, don't ride in the gutter or ditch.

Sorry if it sounds as if I am lecturing, but many bicyclists (I use the term loosely) are killed because of wrong way cycling. The goal is to not get out of the car's way, but to provide the least disturbance to traffic while still keeping room for yourself to manuver.

I sound harsh on this because I have had about 5 years experience commuting in traffic and by following the above, I have not had a major accident. When I don't follow the above rules, I have had some close calls.

You will get use to the traffic coming from behind. Just remember that all but a very few wackos really do not want to hit you (the wackos will get you wherever you ride, fortunately, they are very, very few of them. Cars are really not unmanned missiles, they will move for you if you are courtious and assertive.

That said, be sure to keep your eye out to gauge their behaviour. Make sure you are seen by them and judge whether you are seen by how they drive, not by which way their head is turned.

Getting hit from behind is almost the last in the list of most prevalent accidents. I believe it is even behind getting attacked by dogs ( though I am unsure of this ;) ).

Enjoy riding, don't let this scare you. I learned it by myself, no books, little advice. It was only later when I found out someone had written about it (John Forrester).

I have to apologize about the grammar in my post... it is terrible.

Two of the worst near misses I experienced were with cyclists going the wrong way in the bike lane coming around a blind turn. As a cyclist, I want to know that I don't have to worry about other cyclists coming at me the wrong way.

Try some yoga classes to reestablish your flexibility and focus.

Rich

Get the book Effective Cycling by John Forester. It will show you how to ride a s a vehicular cyclist and cope with traffic.


If you are riding gently for 1/2hr a day, there is really no need to take rest days. If you are a bit stiff and achy after the first ride, the best thing is to get on the bike the next day. You can do a warm-up/work-out/cool-down on the bike.
Rest days are for people doing hours of hard riding, to give their bodies time to recover.
Swimming is a good excercise to combine with cycling, to enhance your flexibility.

I manage to get most of my riding in on the way to work and shops. This way I dont need to set aside special excercise time, or need to motivate myself. If my fridge is empty, I have to ride to the supermarket. Touring pannier bags can carry quite a load, and the extra weight adds training resistance.

If you are worried about traffic comming up behind you, get a little mirror. They mount on your glasses, helmet or bar ends, and take a very short time to get used to. Then you can see what is comming up the road.

We're a bit in the same boat I'd say. The kids have moved out and it's time for me to explore. I took up road cycling after a 25 year layoff back at the end of February I think it was. Started out riding in the neighborhood down the blocks, then a couple miles. Going out of the neighborhood into traffic was a big step. I was pretty anxious about the whole thing. I've learned to take the road while still allowing room for vehicle traffic to go around me. It means riding about a foot into the lane. It forces them to slow down and gives me more room to maneuver. There are still some moves I don't feel comfortable with. Actually only one and that's riding big vehicle bridges in the traffic lanes. Unless it looks really safe, I'll walk it.

Make sure your bike fits. You won't ride it if it's uncomfortable. Saddle and bar placement are crucial, especially on a road bike with drop bars. Too much weight on your wrists and you'll tire of that quickly. But then you probably remember all that.

Riding every day seems to be what I enjoy. I might ride 20 miles one day and less than 10 the next. Whatever my whim is for that day. The important thing to me is to keep the legs loose so some biking every day keeps them happy and ready to move. I also powerwalk with light hand weights. One day a week however I do nothing. The muscles need time to recover.

Kathy:)

Riding bridges with heavy, fast traffic is grating on every cyclist's nerves. You can ride like you normally do, but the usual emergancy out of taking the ditch is not there. Cars tend to be hesitant to give you room by moving over as well for the same reason.

A couple years ago, I was riding over a rail road overpass (no shoulder) and took the lane a little late and caused a car to brake (oh the effort :p ). The driver of the car honked at me (scaring me half to death and almost causing me to clip the railing) and drew along side of me and started yelling. I gave him the bird (not the smartest thing, but I was more hot headed at the time). At the next stop light, I was still in the lane because the shoulder went off into a right turn only lane, and the driver got out of the car and proceeded to lecture me about how I should not be on the overpass.

I am a bit more cautious now using bridges and overpasses. Usually I take the lane early and ride very fast over them.

We're a bit in the same boat I'd say. The kids have moved out and it's time for me to explore. I took up road cycling after a 25 year layoff back at the end of February I think it was. Started out riding in the neighborhood down the blocks, then a couple miles. Going out of the neighborhood into traffic was a big step. I was pretty anxious about the whole thing. I've learned to take the road while still allowing room for vehicle traffic to go around me. It means riding about a foot into the lane. It forces them to slow down and gives me more room to maneuver. There are still some moves I don't feel comfortable with. Actually only one and that's riding big vehicle bridges in the traffic lanes. Unless it looks really safe, I'll walk it.

Make sure your bike fits. You won't ride it if it's uncomfortable. Saddle and bar placement are crucial, especially on a road bike with drop bars. Too much weight on your wrists and you'll tire of that quickly. But then you probably remember all that.

Riding every day seems to be what I enjoy. I might ride 20 miles one day and less than 10 the next. Whatever my whim is for that day. The important thing to me is to keep the legs loose so some biking every day keeps them happy and ready to move. I also powerwalk with light hand weights. One day a week however I do nothing. The muscles need time to recover.

Kathy:)

Come on out to the Sunday 8:30am Como street ride in Irvine/Tustin Calif. located close to Jamboree & 5 fwy at the Tustin Ranch Market shopping plaza. Here we get a lot of Cat1 and even some European pros show up in their off season. You will get back in shape REAL-FAST on this ride :D

Well I did ride with the traffic today and most drivers were pretty good about going around, some were not:eek: I do have another question to bring up though. The bike that I bought is a mens bike, therefore the saddle was probably not made for a women. I find the saddle extremely uncomfortable and end up standing up alot on my ride. Probably not the most effective workout! I know that all saddles are not created equal, does anyone have any suggestions on what kind/brand of saddle is good and comfortable for road riding. My daughters friend has a gel seat on her bike and it feels comfortable when you sit on it but then again so does mine, until I start to ride that is:(

On a road bike, you don't want was of those cush-tush saddles. Those are meant for riders who sit very upright. You would probably find a saddle with firm sit-bone padding most comfortable.

A number of companies make women-specific saddles. These are normally a little shorter-nosed than men's saddles with a slightly wider flare at the back to accomodate women's slightly wider pelvic bones. most have a cutaway or a gel insert to relieve pressure on soft tissue.

Terry (http://www.terrybicycles.com/) specializes in bicycles and bike components for women, and their saddles (http://www.terrybicycles.com/Saddles/saddles.lasso) are generally well thought of. My GF has a Selle Italia (http://www.selleitalia.com/) woman-specific saddle [the LDY Trans Am] and likes it very much.

The bottom line, so to speak, however is that no two bottoms are exactly alike, so what might work for other women might not work for you. Moreover, a good quality saddle designed for your anatomy will cost more than a stock, run-of-the-mill seat. Expect to pay $70-$100.

On the other hand, there are few things that make cycling as pleasant as a good saddle, and the Terrys and SIs are probably a good place to start.

If you are riding a standard mans road bike, it may be too long for you. Do you have to crouch down low and stretch out to reach the bars, or do they fall comfortably to hand?
A good saddle cant make up for a bad riding position.

Womens saddles are generally wider and shorter than mens, and the Terry is a favourite with many women.

After a while you will be quite comfortable riding on the right. Just be careful you don't get run down by another cyclist running a red light coming from the wrong direction. I have had several near misses of that type. It makes you understand why riding on the right is the best way as well as the legal way. At intersections cars don't look for anything coming from the wrong direction. I have seen a cyclist hit because he was coming from the wrong direction. Luckily he was just shaken up. At least he had a helmet on.

A book I read had advice for bridges and overpasses. Basically if it's short go for it. If it's longer, try to wait for a break in traffic or walk over on the side walk. If it's too long for walking to be an option, take a deep breath and go. There is one overpass near my house that I have to cross on an alternate route home from work. The only time I ever ride that overpass is early in the morning when there is no traffic. At the time I get there on my way home from work there is a lot of traffic. Because there is no bail out and because there is always a long string of cars I walk primarily as a courtesy. Yeah it takes a couple of minutes longer, but as I've said many times, if I was in that much of a hurry I wouldn't be riding a bike. I am fast enough and the overpass short enough I suppose I could get over without too much delay. But drivers are pretty frustrated at about that point so I don't want to be in front of them. On still another alternate route home I have to cross two quite long curving overpasses. Those I ride because I am crossing them a little earlier and they are not in areas where traffic has been stacked up in both directions. Oh, there is traffic, just not bumper to bumper. These two also seem just a smidge wider so I can ride on the white line and people can get by pretty comfortably.
Regards,
Raymond

Personally, I find riding "on the white line" the most dangerous place to ride. On the line you give on coming traffic the impression that they can go around you WITHOUT having to be concerned about what's coming in the opposite direction. That is, they move to the left just slightly, without moving into the lane of oncoming traffic. That slight movement to the left is not enough for comfort for me -- it causes the cars to pass me too close to my left.

So I do one of two things:

If the shoulder is wide enough -- at least 2 feet wide, then I ride as far to the right of the white line as I can without feeling like I'm gonna run off the road. I want space between me and motorized traffic. This is especially important when riding in the mountains where you have cars and trucks pulling trailers that are sometimes wider than the cars themselves.

If the shoulder is very narrow (or there's no shoulder at all), then, after checking behind me to be sure there are no cars coming up fast, I take the lane. That means I move to the left well into the traffic lane, I'd say 3 or 4 feet left of the white line. This ensures that cars coming up from the rear can see me, and it forces them to wait to pass until there is no oncoming traffic from the other direction, and they can pass like they would if I were a slow moving car, that is, by moving left into the lane of oncoming traffic.

I'm rather new to cycling, but I ride in an absurdly traffic-bound area, and I've figured some things out for myself. First, I agree with the idea that you take the whole lane if you're gonna get creamed any other way. Too many truck drivers with their big 2500- and 3500- class pickups figure they can squeeze their big noses by... and forget their double wheels in the rear stick out. I've had a few close calls like that. I find that making a decent effort to keep traffic flowing at a decent rate (i.e.- keeping up speed) makes them feel better, even if you're still doing ten under the limit. Unless they're hell-bent on going ten over. Again, problem with my area. Keeping up on a 25-mph limit road, and having somebody wizz right by at 50 mph is scary.

But, I have to say, my worst encounter with a car is my fault. I don't yet have a cyclecomputer, so I had a friend pace me in his car to see how fast I sprint. He was apparently too interested in my form, and rear-ended me, while I was sprinting along at near 40. It was odd- my rear wheel grabbed the bumper just enough to give me a tiny little lift in the rear, and both of us were scared...
excrementless. I held on to my balance and he slammed on his brakes. Only damage was a scuff mark on his bumper. Luck is a wonderful thing sometimes.

I agree with your comments about what to do when there is no shoulder, but when there is a shoulder or bike lane, I still ride the line, or just to the right a couple inches. I will attempt to explain why.

Riding to farthest right away from traffic makes you vunerable to a right hook (or left hook, when oncoming cars turn left). Just for all that don't know what a right hook is, it is when a car passes on the left and immediately takes a right turn in front of you. Sometimes drivers do this without knowing it because they do not see you. Remember, they are really concerned with things on the road between the white lines, and not really concerned with things off the road.

If there is no possibility of a right hook, then go ahead and ride far to the right to stay away from fast traffic. If there is the possibility of a right hook, ride the line so cars will see. My father got right hooked one time because the car did not see him. It was not intentional on the car's part, but the driver simply did not see. The right hook is one of the most common bicycle-car accidents. Being hit from behind is one of the least common.

On a bike, you have to make yourself noticable. No amount of bright clothing will help you against a driver who is tired or concentrating very hard on traffic (or just zoning out). You have to be in the driver's field of attention.

originally posted by peawee03
I find that making a decent effort to keep traffic flowing at a decent rate (i.e.- keeping up speed) makes them feel better, even if you're still doing ten under the limit.

I have found this too. If you look like you are really working to keep things flowing, they show more respect.

Doesn't South Haven have a lot of bike paths? I thought I rode one from Grand Haven to South Haven and around Spring Lake?
That particular one has a lot of joggers & residential driveways. I usually start riding in the spring on bikepaths until the race drivers are used to seeing bicycles again. Anyways it is illegal to ride against traffice in Michigan. I was hit by a car last year. The first question the Police asked me was, "What side of the rode were you on?" The driver (who left the scene of the accident) was identified by another driver and when the police measured the scratches on her car against my bicycle, she was given a ticket. I had trouble walking for about 6 months, but not riding a bicycle. I later joined a bike club and learned that had I been more aggressive and rode about 1-2 foot to the left of the white line, the driver would have had to go around me. Instead, I was cautious, and the driver thought she didn't have to go around me and clipped me with her sideview mirror.

Bicycling is a great way to get into shape. And you don't HAVE to ride 4 times a week for an hour each day.

I know a lady who is in her 60s and she was so out of shape that she got out of breath walking from her car across the parking lot to the supermarket. She lived near a bike trail. She got a bike. She rode it on the trail. At first she rode 100 yards. Stopped, took a drink of water, caught her breath and rode another 100 yards. But she stuck with it. She then found a group of riders who rode the trail and she started riding with them. Last year she rode a century (100 mile ride). She did not ride it fast, but she rode it and more importantly she had fun.

Cycling is great aerobic exercise. And the most important thing is sticking with it and slowly increasing your distance and speed. You can pretty much set your own goals at conditioning from anything to just riding a happily at a moderate pace for 30-40 miles to near insanity: centuries, double centuries, brevets, racing etc.

You don't HAVE to ride every day. I would recommend that you ride on the weekends (Sat AND Sun) and do some form of aerobic exercise during 2 week days - walking, running, jogging, swimming and even *shudder* windtraining. Doing something during the week, even if it is not much (30-45 min) makes a big difference.

Originally posted by Sprint
Well I did ride with the traffic today and most drivers were pretty good about going around, some were not:eek: I do have another question to bring up though. The bike that I bought is a mens bike, therefore the saddle was probably not made for a women. I find the saddle extremely uncomfortable and end up standing up alot on my ride. Probably not the most effective workout! I know that all saddles are not created equal, does anyone have any suggestions on what kind/brand of saddle is good and comfortable for road riding. My daughters friend has a gel seat on her bike and it feels comfortable when you sit on it but then again so does mine, until I start to ride that is:(


On a bike, your weight should be supported by the ischeal processes of your pelvis (sometimes called the 'sit bones"). If you squat down and feel around down there, you can find the processes and sort of guess how far apart they are. I suspect that in your case the saddle fits between the processes and that way your weight is being supported by soft tissues and that is not a good thing.

Men tend to have narrower pelvises than women and generally need narrower saddles. Women have wilder pelvises and many women's saddles tend to be shorter and wider then men's saddles. Terry makes a decent women's saddle, I understand. They make good saddles for men also.

Gel saddles sound neat but I don't like them in practice. I have found that if the saddle fits, I don't want a soft saddle. A soft saddle just gives the bones a place to sink into which seems to cause more problems with the adjacent soft tissues (at least for me). Some people really like gel saddles. A hard saddle means less sloshing around and more comfort but only if it fits well.

Originally posted by knifun
Come on out to the Sunday 8:30am Como street ride in Irvine/Tustin Calif. located close to Jamboree & 5 fwy at the Tustin Ranch Market shopping plaza. Here we get a lot of Cat1 and even some European pros show up in their off season. You will get back in shape REAL-FAST on this ride :D


Hey does. that still go on ? I live off the 5 and Red Hill... literally like 1.5 miles away.. i've been looking to get in with a group, for weekend rides... just not sure where to start.. that and I'm a little intimidated because I'm not really that fast yet.. still working on my endurance... so far 30 miles for me is no real problem... but that is all solo riding.. mayeba pack would be easier ?

Lemme know

Thanks

Jeff

SlipperPhoto,
Try the 8AM group. This is the "old-man como" and is a fairly decent ride, quick at times, but a great ride to get started with. The 8AM groups splits at Bake Pkwy with the faster guys going up bake and the slower going to ElToro then thru the canyon. There is a 4-5 minute wait at the top of the first big hill (just before the canyon starts) ensuring that the stragglers can ride thru the canyon with the main group. Once you are feeling stronger, you can go with the Bake group, and then advance to the 8:30 group where the Pros, Cat1's, Cat2s ride. Don't even attempt this ride over the next few months because as the racing season winds down, these guys are at their fastest! During the winter months, we even see European Pros do this ride while they "vacation" in Calif.

Come on out you will enjoy it!

Sounds like a plan.. jeez.. who'd a thought.. an "old-man" at 27 !! heheh but it sounds like fun... just have to get my legs up and going.. had some good training times during the summer... this being my first time seriously back on a bike in about 8 or 9 years I need some work :-) thanks knifun.. .see ya out there

Jeff

Sunday, what will you be riding/wearing, I will look for you to say hi! I will have a blue/green SOMEC. I will probably probably be wearing MAPEI clothing. If its hot, take 2 water bottles, even though it is only 35 miles.

Hey there...

If I make it out there this week I'll be wearing an orange jersey with a a VW Bus on it, and on a Purple and White older Centurion LeMans bike with Yellow tires... I'm not 100% sure I can make it this Sunday as I'm getting over a cold, but if I feel good, then i'll be there for sure.... about how long does it take to ride the 35 miles ? so far i've been averaging around 14-16 mph on my rides... I know I'm not the fastest... but I'm trying :-)

Jeff

The warmup is about 14-16 and the ride doesn't really start going hard until they regroup after the top of this first hill up ElToro. There are always groups going the 14-16, but once you get intot he canyon, you will be sucked along with the peloton travelling at 30 MPH. The ride is less than 1-1/2 hours. I look forward to seeing you out there.
SB

Here's a map.....

Hey there...

I don;t think I'm gonna be able to maek it this week.. this cold i'm getting over has left me feeling pretty crappy.. add to that, not being on my bike in a week or so.. i'm sure i'd be winded after 7 miles... I am gonna shoot for next weekend though... just have to find time to get in the saddle this week. I hate this time of year... not enough light left when I get home from work, and not enough when I get up early... sucks for sure


Jeff

Spirit -

Welcome to the wild world of road cycling. You will find all sorts here, racers, relaxers, and recreational riders.

The biggest thing is to do what YOU can, without killing yourself at the beginning - it is not worth it to do something you grow to hate.

I love to ride my bike. I have also amazed myself at how much I have improved in one season, average speed, hill climbing ability, pedaling form - they have improved tremendously in one season.

At the beginning of the season, I was just about the slowest in the club, now I keep up with a great portion of the guys, and next year is just going to be better since I am going to take advantage of the "off" season.

Spirit, if you are a social person, try to find a club that is akin to your tastes, it will help you become a better cyclist.

Welcome to the forums, and welcome back to the road!

Happy Riding!

Originally posted by knifun
The warmup is about 14-16 and the ride doesn't really start going hard until they regroup after the top of this first hill up ElToro. There are always groups going the 14-16, but once you get intot he canyon, you will be sucked along with the peloton travelling at 30 MPH. The ride is less than 1-1/2 hours. I look forward to seeing you out there.
SB


Heya Knifun....

Well I tried out Como Street on Sunday... I learned a few things...

#1... I need to be able to go faster, longer.... I was good for about the first 8 miles... traveling about 19-19 mph then before we hit Bake Pkwy, I got dropped... at first i thought, maybe the other riders were faster, and, there would be some slowpokes like me int he 15-16 mph range... then I looked behind me, and there was no one... next thing I know.. I lost sight of the peleton... then my legs turned to jello... I rode up Bake for about half mile, then just couldn;t take it anymore... got off my bike.. rested for a minute, got back on and rode home at my own pace.. around 16-18 mph for most of the rest of the way... I managed to ride a little over 30 miles total, which was good, just couldn;t hang with the old man group.

#2... I think i have a problem between miles 7 and 10... the last 2 rides I've been on, about the 7 or 8 mile mark, my legs turn soft, and I can barely pedal... then after about mile 10 or 11, I'm good again, and can ride for another 20 miles or so without problems...

#3... Met a cool guy in the parking lot, that gave me a lot of good pointers about riding in a pack, bike selection, and fit... gave me inspiration.. he was a 48 year old racer, riding the old man ride... I'm only 27, and this guy smoked me once the group started going... that was great.

So maybe i'll try it again next week... maybe i won't... i'd like to be able to get farther and farther without getting dropped,a nd eventually finish the ride with the group... I don't the the miles are a problem, just the pace...


I looked for you out there on Sunday, but the only guy I saw on a Somec bike was the guy I met in the parking lot.

-Jeff