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Old 07-30-07, 09:38 AM   #1
tntom
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How to get in shape to ride?

I am 54 just lost 50lbs bought my first bike about 2 weeks ago. I started ouy riding a 12 mile greenway near home. I can do that without to much trouble. My neck and but get tird first. Will that get better as I ride more? How is the best way to build up for long rides? Thanks for your help.

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Old 07-30-07, 09:48 AM   #2
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Congratulations on the weight loss! That's great. I am a neophite at riding too but I ride three to four times a week and started out this summer by riding 12-15 miles each time and then on one day I would add about ten percent to my longest distance. Two weeks ago I made my longest ride ever of 53 miles and felt great when I finished.

Just ride and keep stretching your limits and soon you'll be amazed at how much you look forward to a quick 25-30 mile ride.

Good luck.
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Old 07-30-07, 09:59 AM   #3
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Find a big hill. Hammer up it. Puke your guts out. Coast back to the bottom. Eat some pie. Repeat until desired results are achieved or you stroke out.


Seriously, welcome to the over 50 "I'm going to get fit if it kills me" club. There are many proud members here. It's taken me about two years to begin to reach decent fitness levels. YMMV.
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Old 07-30-07, 10:03 AM   #4
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[QUOTE=tntom;4962865] How is the best way to build up for long rides?/QUOTE]


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Old 07-30-07, 10:11 AM   #5
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Progressively increasing your rides in terms of time and distance with rest days included (maybe one or two a week). Since you are a new rider, you've got lots of conditioning to go through. Your neck and seat discomfort should improve if your bike fits you properly. If you're doing 12 mile rides after two weeks, you're off to a good start. I'd shoot for at least one 15 mile and one 20 mile ride next week, with two 12 mile rides thrown in. Maybe go very easy with the pace on your ride the day after the 20 mile ride. It may actually take a year or two of consistent riding before you develop cycling muscle memory and fitness. But, as I've said, you're off to a good start. Just keep progressively increasing things and you should be fine. Finally, if you're three more weeks down the road and still have aches and pains, consider having an experienced rider check your bike fit and/or have your local bicycle shop (LBS) check your fit. Happy riding and welcome to the 50+ forum.

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Old 07-30-07, 10:12 AM   #6
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So we're not going to tell him about the Ride Your Age thing just yet, huh?
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Old 07-30-07, 10:13 AM   #7
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So we're not going to tell him about the Ride Your Age thing just yet, huh?
Be nice, now!
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Old 07-30-07, 10:15 AM   #8
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Spend more time on the saddle. It's your motivation and determination that will make you ride distances. Always enjoy every ride no matter how difficult it is. I thought I was fit and healthy when I got on the bike two years since my form of excercise was brisk walking. I was wrong as I could hardly pedal after 2 miles returning home. Ride, ride and ride and soon 30-40 miles will be normal distance to you. Welcome to the 50+ club.
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Old 07-30-07, 10:15 AM   #9
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Ride continually longer distances at increasingly faster speeds as fitness permits.
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Old 07-30-07, 10:17 AM   #10
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I started riding two years ago. First few days, a five mile ride seemed like an eternity. Now, I regularly ride five, six hundred miles a day, no problem. Just stick with it!
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Old 07-30-07, 10:59 AM   #11
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I started riding two years ago. First few days, a five mile ride seemed like an eternity. Now, I regularly ride five, six hundred miles a day, no problem. Just stick with it!
TDF next year.
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Old 07-30-07, 11:08 AM   #12
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I started riding two years ago. First few days, a five mile ride seemed like an eternity. Now, I regularly ride five, six hundred miles a day, no problem. Just stick with it!
And at 30 MPH. A vintage Levi, you are.
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Old 07-30-07, 11:12 AM   #13
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And at 30 MPH. A vintage Levi, you are.
On platform pedals, I might add.
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Old 07-30-07, 11:13 AM   #14
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I started riding two years ago. First few days, a five mile ride seemed like an eternity. Now, I regularly ride five, six hundred miles a day, no problem. Just stick with it!
Do not attempt this unless your bike is WHITE, or you have a magnet on every spoke
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Old 07-30-07, 11:17 AM   #15
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My first ride was last year, 3.5 miles and I collapsed in my driveway. Yesterday we did a 40 mile ride with the last 5 miles being in a severe thunderstorm. It was more fun than a barrel of monkeys.

did someone say smoething about Ride Your Age?
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Old 07-30-07, 11:59 AM   #16
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did someone say smoething about Ride Your Age?
Thought that was kept quiet.

By the way tntom- What pie do you like?
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Old 07-30-07, 12:10 PM   #17
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Do not avoid hills. Embrace them. Attack them. Leave them whimpering in your wake as the pathetic nothings they are.

[Conversation with the wife on a ride yesterday: Her: "Why am I pedalling and you're coasting?" Me: "I'm in a different gear." Her: "Well, tell me what number gear you're in so I can start coasting." Me: "There aren't any numbers to tell you." Her: "Why do you always do this to me? You know there's a gear where I can coast just like you are, but you won't tell me what it is."]
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Old 07-30-07, 12:13 PM   #18
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On platform pedals, I might add.
and a 15 mph headwind on a 10% hill.
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Old 07-30-07, 01:00 PM   #19
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On platform pedals, I might add.
with:
EPO
New blood
HGH
a little meth
lots of Viagra
testosterone injections
12 pieces of pie a day
and various and sundry other enhancers.

5-600 miles a day is no problem at all.












Heck, that kind of mileage is hard for me on my BMW motorcycle
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Old 07-30-07, 01:13 PM   #20
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First, congratulations on your weight loss!

I'm a newbie too. 12 miles is a great start! As other have already said, adding a little mileage every week and pushing a little harder (not overdoing it, but not coasting either) will build your fitness without leaving you burned out or exhausted. I've read a lot about building a base mileage of about 500 miles before beginning to push it with speed and hills, but you know your own body. Like wrafl, my other exercise was brisk walking and after I began cycling in March '07 I found muscles I never knew I had. Consistency, at least 3-4 miles a week, and adding a few miles weekly, and appropriate rest days each week have led to noticeable weekly progress in my rides, sometimes by leaps and bounds (the latter most noticeable after 1-2 days of no riding at all).
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Old 07-30-07, 01:48 PM   #21
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Thought that was kept quiet.

By the way tntom- What pie do you like?
ANY!
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Old 07-30-07, 01:55 PM   #22
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What I found helpful was finding a speed I wanted to maintain that got me a little out of my comfort zone. Yours may be 13 or 14 mph or whatever. What you want to do is maintain your pedaling cadence the entire ride, don't coast and just maintain a minimum speed - keep working. Find that speed or heart rate that is making you (work) sweat and keep it going. You will get fit if you continue to increase your miles and speed.

A heart rate monitor will help a lot. Good luck
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Old 07-30-07, 02:06 PM   #23
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Every once in a while, go for a short, very intense, strenuous, fast, etc. ride. That can sometimes be accomplished by being surprised by a big doggy.
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Old 07-30-07, 02:12 PM   #24
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Every once in a while, go for a short, very intense, strenuous, fast, etc. ride. That can sometimes be accomplished by being surprised by a big doggy.

My ride last night was fast and furious trying to keep ahead of drivers slowing behind me in the right-turn lane (why isn't everyone at home on Sunday evening???). And the big t-shirt I wore acted like a parachute as I pedaled hard into the headwind. I felt like a kid out there but my heart rate did NOT recover quickly last night, for the first time.
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Old 07-30-07, 02:15 PM   #25
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ANY!
Any pie is fine- You'll be able to do it when it comes up.
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