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  1. #1
    Senior Member tntom's Avatar
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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.

    tntom

  2. #2
    Senior Member snavebob's Avatar
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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.

  3. #3
    Banned. The Weak Link's Avatar
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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.

  4. #4
    just keep riding BluesDawg's Avatar
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    [QUOTE=tntom;4962865] How is the best way to build up for long rides?/QUOTE]


    ride
    The more you ride your bike, the less your ass will hurt.

  5. #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.
    Last edited by BSLeVan; 07-30-07 at 11:21 AM.
    Oh I used to be disgusted and now I try to be amused. But since their wings have got rusted, you know, the angels wanna wear my red shoes. But when they told me 'bout their side of the bargain, that's when I knew that I could not refuse. And I won't get any older, now the angels wanna wear my red shoes.

  6. #6
    I need more cowbell. Digital Gee's Avatar
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    So we're not going to tell him about the Ride Your Age thing just yet, huh?
    Visit my blog! The Leadership Almanac
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  7. #7
    Senior Member
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    Quote Originally Posted by Digital Gee View Post
    So we're not going to tell him about the Ride Your Age thing just yet, huh?
    Be nice, now!
    Oh I used to be disgusted and now I try to be amused. But since their wings have got rusted, you know, the angels wanna wear my red shoes. But when they told me 'bout their side of the bargain, that's when I knew that I could not refuse. And I won't get any older, now the angels wanna wear my red shoes.

  8. #8
    Senior Member wrafl's Avatar
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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.

  9. #9
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    Ride continually longer distances at increasingly faster speeds as fitness permits.

  10. #10
    I need more cowbell. Digital Gee's Avatar
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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!
    Visit my blog! The Leadership Almanac
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  11. #11
    Senior Member George's Avatar
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    Quote Originally Posted by Digital Gee View Post
    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.
    George

  12. #12
    Banned. The Weak Link's Avatar
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    Quote Originally Posted by Digital Gee View Post
    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.

  13. #13
    I need more cowbell. Digital Gee's Avatar
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    Quote Originally Posted by The Weak Link View Post
    And at 30 MPH. A vintage Levi, you are.
    On platform pedals, I might add.
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  14. #14
    Streetfire HopedaleHills's Avatar
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    Quote Originally Posted by Digital Gee View Post
    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
    Tim
    Singing Do Wah Ditty, Ditty Dum Ditty Do

  15. #15
    Streetfire HopedaleHills's Avatar
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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?
    Tim
    Singing Do Wah Ditty, Ditty Dum Ditty Do

  16. #16
    Time for a change. stapfam's Avatar
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    Quote Originally Posted by HopedaleHills View Post
    did someone say smoething about Ride Your Age?
    Thought that was kept quiet.

    By the way tntom- What pie do you like?
    How long was I in the army? Five foot seven.


    Spike Milligan

  17. #17
    Si Senior dbg's Avatar
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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."]
    David Green, Naperville, IL USA "The older I get, the better I used to be" --Lee Trevino

  18. #18
    Senior Member snavebob's Avatar
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    Quote Originally Posted by Digital Gee View Post
    On platform pedals, I might add.
    and a 15 mph headwind on a 10% hill.

  19. #19
    Happy Rider
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    Quote Originally Posted by Digital Gee View Post
    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

  20. #20
    Yen
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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).
    Specialized Roubaix Expert
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  21. #21
    Senior Member tntom's Avatar
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    Quote Originally Posted by stapfam View Post
    Thought that was kept quiet.

    By the way tntom- What pie do you like?
    ANY!

  22. #22
    Senior Member Paydirt's Avatar
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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

  23. #23
    rebmeM roineS JanMM's Avatar
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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.

  24. #24
    Yen
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    Quote Originally Posted by JanMM View Post
    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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  25. #25
    Time for a change. stapfam's Avatar
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    Quote Originally Posted by tntom View Post
    ANY!
    Any pie is fine- You'll be able to do it when it comes up.
    How long was I in the army? Five foot seven.


    Spike Milligan

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