skycyclepilot

I'm 52, and just got back into cycling a couple of months ago with a new Giant Defy 1. In those two months I've put 350 miles in, but long rides still leave me feeling like I've been run over. I seem to hit a wall at about twelve miles, and have to get off and rest for a few minutes, and can then go for a few more miles, but when I get home, it takes me two or three days to recover. I'm getting to where I'm reluctant to set out on any ride longer than twelve miles, and even with all the miles I've put in, it isn't getting any better. I don't seem to be getting any tougher or more fit. My average speed for a twelve mile ride is usually over 14 MPH, but I just can't seem to go much further without ending up sore all over. I try to ride every other day or so.

So how far and how often do you guys ride? How many miles a week, or month? What can I do to get through that wall? Any constructive input would be appreciated.

Machka 

Slow down slightly ... maybe to 13 mph ... and get out there and just ride 20 miles this coming Saturday. That's how you get through the wall. You just do it. Yeah, you might have to stop for a few minutes halfway through. That's OK.

A question for you ... are you drinking water regularly while you ride? Aim for one 750 ml bottle every 1 to 1.5 hours.

Also, 12 miles shouldn't be long enough to need extra food, but on your 20 mile ride this Saturday, bring a decent granola bar. When you stop for a little break at approx. 10 miles, eat your granola bar and have a good drink of water.

Then on Sunday, get back on your bicycle again ... sore or not. This ride will be short and at an easy pace ... maybe 6 miles at 10 mph. A recovery ride.

Take Monday off, but get back on the bicycle again on Tuesday for one of your 12 mile rides.


The sore you're experiencing is likely DOMS. The best way to work through DOMS is to exercise. If you really don't feel up for a ride, get out for a walk or a swim.


Oh, one more thing ... is your bicycle set up correctly for you? There's a chance all the soreness etc. could be because of a poor setup.


[HR][/HR]

As for how much I ride ... it depends. More in summer, less in winter. Over the past 24 years: as much as 14,000 km one year and as little as 2000 km ... depending on life, health, work, school, etc. etc. And as for individual ride distance: anywhere from tiny round the block rides ... to 1200K randonnees.

Pokey Rider

What kind of shape are you in? Overweight? What kind of cadence do you spin at? If you're spinning too slow, you might be working too hard and then your knees might hurt. Try spinning at a cadence of around 80 rpm or so. Otherwise, just keep riding and building up the miles.

Best of luck to you

achoo

You can also try adding something like 1 or 2 miles a week.

skycyclepilot

Thanks. I tend to lay off the water because of the resulting call of nature, but I'll give that and the granola bar a try. My bike is set up correctly. There was a setup when I bought it, then a lot of trial and error afterwards, but it's now reasonably comfortable.

Lazyass

Let's see, in August I rode 26 of 31 days for a total of 835.18 miles and averaged 18.8mph all solo rides. When it's cooler I ride longer. I have no specific training regimen, the only watts I care about are in light bulbs, no clue what my heart rate is or what rpm's I spin at and don't care. I'm 46 years old and retired so I can ride to my hearts content. My body tells me when to take a day off.

skycyclepilot

. I'm 6' 1" and 185, so I'm not overweight, but I'm sure my age isn't helping. My cadence runs around 70, so I'll try kicking it up a notch, but my knees aren't a problem. It's more my inner thigh muscles, my hip joints, and my hands. Thanks!

skycyclepilot

That's impressive. If I tried riding that much, I'd probably wind up on a stretcher! But I can aspire to it...

Machka 

What age? You're not much older than me. Sorry ... age is not an excuse.


Inner thigh muscles, hip joints and hands suggest to me that the fit of your bicycle isn't right yet. Can you post a photo of you on the bicycle? Make it one where one foot is in the 6:00 position.


And yes, drinking water will result in the call of nature ... but better that than being dehydrated.

Vicegrip

I am 54, 6 foot tall 180 lb and have been riding for about 3 years. When I started 10 miles was a ride. Now 10 is warming up. The first time I did a century I just made it home and cramped up if I sat down. I did a solo 180 mile ride this last weekend. Came home ate dinner and played with the kids no muss no fuss would have done 200 if the SO had not cooked up a faimly sit down dinner.

Do not limit water! Plan to pee and plan the ride so you have stops for water refilled and bladder draining. I get worried when I stop needing to take a leak every so often. It means I am losing water fastercthan I am replacing it. Once you get behind there is no catching back up. Even whhen drinking lots as you go you can get behind as you can lose water faster than you can replenish it. When you become dehydraded you will bonk out.

Work on a cadence of 80 or a bit more. Drink water so pee clear before you start the ride. Stay up on the water and eat a little every so often. A motrin with a meal after the ride works wonders to reduce inflammation the next day if that is an issue.

Up North

What gear are you riding in? Your cadence needs to be 85 to 95 and drop into whatever gear lets you do this without exhausting yourself. I'm 50, weigh 200, ride 6 out of 7 days. One ride over 100kms, 50kms x2 and 25 x3 each week. I take one day off. My average rpm is 88 on all rides, keep my heart rate around 135, average speed is 28 to 30 kms/hr. Try to push yourself on each ride but for short durations. The more you ride the easier it becomes.

doctor j

I started riding seriously about 7 years ago at age 58, about the same time I quit smoking. Yes, 10 miles was a biggie. As another suggested above, add a mile or two once in a while. As another suggested, drink enough and plan to stop for "bio" breaks when needed. By adding a few miles, now and then, you'll break through the wall. In 2012, I rode 7,206 miles with 3 centuries, and in 2013, I rode 6,123 miles with 6 centuries. With some good fortune (good weather and work schedule permitting), I should be able to beat last year's mileage. I log my mileage in a little 4 x 6 spiral notebook and now on a spreadsheet as well. By logging your miles, you can keep up with and be proud of your progress. Just keep riding. You'll get there.

Slackerprince

You're not very lazy.


S

Doge

I'm 230#, ride 3x a week lately 26 miles about 19mph ave. at moderate effort. I'm 53 this month an have been riding since 1975.

Team Sarcasm

slow down and take baby steps. Can run before you walk

Try 7 or 8 mile rides until those become.

even if you're "not over weight" you still need a certain amount of fitness to ride a bike, which should come with time

Team Sarcasm

watt do you know about eco friendly bulbs?

TrojanHorse

He's too lazy to find out.

dvdslw

I think it's mostly state of mind. If you keep telling yourself that you're old then guess what, that's your excuse for not accomplishing your fitness goals. 53 isn't really that old and I know several riders well into their 60's who can run laps around me and climb like nobody's business. You have taken the initiative to get back on a bike and that's a good thing so maybe you just need to concentrate on your hydration and diet for those days you ride? I'm 43 and my body doesn't recover like it did when I was 20 but it does and I have found that eating before, during, and after a ride helps along with a mix of water and electrolytes also before, during, and after the ride. For me peanut butter sandwiches and bananas do the trick with one bottle of water and one water with two endurolyte tablets at all times alternating between the two. Since I started eating and drinking more I haven't cramped up hardly at all and my legs haven't been sore either. It sounds like you just need some seat time, assuming you're in good health so get out there and ride, before you know it you'll be riding 30-40 miles no problem and asking how to prepare for a Century.

mrodgers

I'm slow, ride a hybrid rather than a road bike, and ride both on the road and on trails. I rode 36 miles on a trail a few weeks ago, 18 miles out and back with about 2 breaks on the way out and a long break at the other town's trail head. I made it to about mile 28 and wore out and could barely go on for the final 6. I drank 20 ounces on the ride up 18 miles, refilled at a water fountain in the park at the trail head and downed 2-3 more fills of the 20 ounce bottle, filled for the 18 miles back and drank it plus swapped to the 2nd bottle I had strapped to the seat bag. It took me 3.75 riding hours to ride the 36 miles (with breaks I don't know what overall time out was as I stopped to check out a swinging bridge, stopped to eat a snack, long break at the 18 mile turnaround, and many stops when I was exhausted and could barely go on for the last 6 miles.) So, that's what? 116 ounces of water I drank, nearly a gallon. Then I packed the bike up, drove somewhere to grab a bite to eat, drinking more water on the way (had 2 more bottles in the car plus drank some fruit juice stuff eating), drove 1.5 hours home, and not once did I have to answer the call of nature.

I sweat like crazy no matter what the weather. When I ride my hour ride after work, I'll hit the rest room before leaving and down a bottle of water at work, drink 1 bottle out riding for an hour, drink 1 bottle when I get back to the car, and have a bottle left in the car that I may work on for the 40 minute drive home. I will need to answer the call as soon as I get home for this.

Voodoo76

I would agree with the opinion that you should get fit looked at. An initial fit is just that, initial. Especially if you have not been riding for a long time how you sit on a bike can change pretty significantly. May also want to consider trying some different saddle shapes. What are you using for shoes/pedals?

With your rides only an hour or so in duration I would not be too concerned about dehydration, just make sure you drink and eat after to aid recovery.

dvdslw

For an in shape rider I'd say yeah, for an hour ride I can just get out of bed with no food and one water to crank out 30-40 miles but for someone out of shape like the op who's just getting back into cycling and out of shape, I'd guess a couple miles in and he's feeling like he's working his ass off, sweating like crazy, and wondering why it's so hard? My wife is only 35 and she doesn't ride often but when she does, she gets about 3-5mi in and starts clearing her throat, slowing down, and sweating like a pig with a feeling of nausea. That's someone who needs hydration. I keep telling her it will get better with each ride and soon she'll be hanging with me but she just can't get out there get the miles in.

rpenmanparker 

Machka knows her stuff when it comes to distance riding and her advice applies to your mileage too even if it only seems like a long distance to you. You must drink enough! Follow her advice. And good fit is imperative.

At age 66 with one heart attack in my resume I have come way down from the 5000-6000 miles I once turned in a year. And I can't do 50 miles in 2.5 hours anymore, more like 30 miles in 2 hours. But I have been fine tuning my fit to the bike for over 30 years and also learning what hydration and nourishment I need for various distances. Give it some time, but know that you can improve your speed and distance if you follow the advice of the knowledgeable folks here.

skycyclepilot

Actually, I'm not in quite that out of shape. I can cruise along at 15 MPH or so for several miles before I start to feel it. But that's why I'm concerned about feeling so beat up after 12 to 20 miles. I find riding pleasant, and feel like I should be able to go much longer without suddenly hitting a wall and having to rest after that first hour.

skycyclepilot

I ride in Kentucky, and there is no such thing as level ground here. I'm constantly changing gears - elevation changes are constant. But my cadence is only around 70, on average. Obviously, I need to work on that.

big john

Give it some time. When I started I was about 30 and 5 miles was my normal ride, thought 10 was a big deal. Still remember when 20 miles was a milestone.
Now I'm 60, still around 200# but I can ride 6-8 hours in the mountains, do about 5-6K per year.