How to get in shape to ride?
#1
Senior Member
Thread Starter
Join Date: Jul 2007
Location: Knoxville, Tn.
Posts: 397
Bikes: Felt Z35
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
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
tntom
#2
Senior Member
Join Date: Jun 2007
Location: St Louis
Posts: 124
Bikes: Specialized Tricross SportCannondale Road Warrior 500, Trek 7300
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
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.
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
Banned.
Join Date: Jan 2006
Location: Post-partisan Paradise
Posts: 4,938
Bikes: GF Wahoo '05, Trek T1000 '04, Lemond Buenos Aires '07
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 7 Times
in
2 Posts
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.
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
just keep riding
Join Date: Feb 2005
Location: Milledgeville, Georgia
Posts: 13,560
Bikes: 2018 Black Mountain Cycles MCD,2017 Advocate Cycles Seldom Seen Drop Bar, 2017 Niner Jet 9 Alloy, 2015 Zukas custom road, 2003 KHS Milano Tandem, 1986 Nishiki Cadence rigid MTB, 1980ish Fuji S-12S
Mentioned: 15 Post(s)
Tagged: 0 Thread(s)
Quoted: 173 Post(s)
Liked 33 Times
in
22 Posts
[QUOTE=tntom;4962865] How is the best way to build up for long rides?/QUOTE]
ride
ride
#5
Senior Member
Join Date: Feb 2007
Location: S.E. Pennsylvania, USA
Posts: 1,737
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
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.
#6
I need more cowbell.
Join Date: Jun 2005
Location: Reno, Nevada
Posts: 8,182
Bikes: 2015 Specialized Sirrus Elite
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 23 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
So we're not going to tell him about the Ride Your Age thing just yet, huh?
__________________
2015 Sirrus Elite
Proud member of the original Club Tombay
2015 Sirrus Elite
Proud member of the original Club Tombay
#7
Senior Member
Join Date: Feb 2007
Location: S.E. Pennsylvania, USA
Posts: 1,737
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
#8
Senior Member
Join Date: Apr 2007
Location: Western Burbs of Chicago
Posts: 945
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
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
Banned
Join Date: Jun 2006
Location: United States
Posts: 1,926
Bikes: roadbikes and full-suspension mountainbikes
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Ride continually longer distances at increasingly faster speeds as fitness permits.
#10
I need more cowbell.
Join Date: Jun 2005
Location: Reno, Nevada
Posts: 8,182
Bikes: 2015 Specialized Sirrus Elite
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 23 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
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!
__________________
2015 Sirrus Elite
Proud member of the original Club Tombay
2015 Sirrus Elite
Proud member of the original Club Tombay
#11
Senior Member
#13
I need more cowbell.
Join Date: Jun 2005
Location: Reno, Nevada
Posts: 8,182
Bikes: 2015 Specialized Sirrus Elite
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 23 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
#15
Streetfire
Join Date: Mar 2006
Location: Slightly Off Center
Posts: 723
Bikes: Trek 1200c, BMC Streetfire, Gary Fisher Wahoo
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 2 Times
in
1 Post
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?
did someone say smoething about Ride Your Age?
#16
Time for a change.
Join Date: Jan 2004
Location: 6 miles inland from the coast of Sussex, in the South East of England
Posts: 19,913
Bikes: Dale MT2000. Bianchi FS920 Kona Explosif. Giant TCR C. Boreas Ignis. Pinarello Fp Uno.
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Likes: 0
Liked 5 Times
in
4 Posts
#17
Si Senior
Join Date: Nov 2004
Location: Naperville, Illinois
Posts: 2,669
Bikes: Too Numerous (not)
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 23 Post(s)
Likes: 0
Liked 10 Times
in
8 Posts
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."]
[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."]
#18
Senior Member
Join Date: Jun 2007
Location: St Louis
Posts: 124
Bikes: Specialized Tricross SportCannondale Road Warrior 500, Trek 7300
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
#19
Happy Rider
Join Date: Nov 2006
Location: Texas
Posts: 749
Bikes: Gold Rush, Moots compact, Bike Friday Pocket Crusoe
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
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
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
Surly Girly
Join Date: Mar 2007
Location: SoCal
Posts: 4,116
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
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).
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
Surly Long Haul Trucker
Specialized Roubaix Expert
Surly Long Haul Trucker
#21
Senior Member
Thread Starter
Join Date: Jul 2007
Location: Knoxville, Tn.
Posts: 397
Bikes: Felt Z35
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
#22
Senior Member
Join Date: Sep 2006
Location: Central Meechegan
Posts: 70
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
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
A heart rate monitor will help a lot. Good luck
#23
rebmeM roineS
Join Date: Jan 2006
Location: Metro Indy, IN
Posts: 16,215
Bikes: Bacchetta Giro A20, RANS V-Rex, RANS Screamer
Mentioned: 15 Post(s)
Tagged: 0 Thread(s)
Quoted: 653 Post(s)
Liked 345 Times
in
225 Posts
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
Surly Girly
Join Date: Mar 2007
Location: SoCal
Posts: 4,116
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
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.
__________________
Specialized Roubaix Expert
Surly Long Haul Trucker
Specialized Roubaix Expert
Surly Long Haul Trucker
#25
Time for a change.
Join Date: Jan 2004
Location: 6 miles inland from the coast of Sussex, in the South East of England
Posts: 19,913
Bikes: Dale MT2000. Bianchi FS920 Kona Explosif. Giant TCR C. Boreas Ignis. Pinarello Fp Uno.
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Likes: 0
Liked 5 Times
in
4 Posts