dansenior

Im just getting back into regular cycling, Im riding a Dawes Galaxy with brooks b17 saddle, 32c tyres, and would like to know how far is a good distance to travel without overdoing it, Im travelling at the moment only on weekends as I get very tired during the week from working, and when I go out on both Saturday and Sunday I go on a route, that Ive got to know quite well now, which is 22 miles in total, this is about my 3rd week of regular cycling after a break of 2 years.
When I get back from the ride, I feel like I would want to go that bit further but dont want to overdo things, d like to know what peoples thoughts are about pacing yourself and when to increase the miles.
My goal is to lose weight and to get back to feeling energetic again!!, at moment Im 13 stone, and would like to be about 11 1/2 stone, im 30.
My average speed at the moment is only 12.4mph, but thats over quite rough roads, and some hilly terrain.

StephenH

Go as far as you feel like. There's not any magic number.

JPprivate

In general for people who get back into it, the rule is: Ride often, Ride short distances, Ride slowly.

It depends on what else you did for general fitness, but 22 miles might seem like a lot at first. Concentrate first on riding often, slowly increase the distance of each trip. Worrying about speed is not so important at first.

Just my 2 cents.

hairnet

yeah, you don't want to go too far and not have the energy to get back

acorn54

like the other poster said ride as long as you feel like it
if it's a long trip break it up into little parts and give yourself plenty of time to get where your going
just pace yourself you'll get there eventually.
there really isn't any set rules on how far is too far

Commando303

I'd like to chime in by saying, do not ride as "long as you feel like riding." I did this, felt good, then realized I'd only gone half my total distance. Getting back home wasn't too fun...

shelato12771

...and be sure that in riding slowly, you are shifted low enough to allow you to spin, not mash.

AndrewP

I like to plan my ride so I ride into the wind on the way out and have a tailwind on the way back. Dont forget to take enough water to replenish what you lose through perspiration. Since you talk in stones (13 = 182 lb)/ I take it you are in the UK, where are you? I came here from Bristol 42 yrs ago, and my daughter has been in SE London for the last 5 yrs.

barturtle

If you're worried about trying to add too much distance too soon, see if there's a section of the route you are riding that can be looped, get to that point, go back the 3 miles and continue the route, that would give you an extra 6 miles. That or some side roads that will connect off your normal route to add the distance. A couple of my regular rides have parks with roads that loop through them 1 to 2 miles, if I want a few extra miles I loop the park a time or two as I go through.

gerv 

If you want to go further, even making longer rides, consider breaking up the ride. Have a picnic or a meal at a restaurant. There's really no need to fear the longer ride. You may end up going further than your legs would like.. but isn't that part of the adventure?

nahh

haha....been there basically. 25 miles out, with a tailwind mostly downhill. "Man that was a great ride! ohh....crap." 25 miles back, killer headwind, uphill mostly. Called for SAG before the last huge climb, my knee started killing me and my legs were toast.

that day hurt.

xenologer

When I started out, I just rode till I had to pull over and puke.
Then on subsequent rides I rode till I was about to puke, but instead lay on my back on the ground for 10 mins...
Each day the distance to lying on the grond gets farther away...
Till you can make you whole commute.

DataJunkie

There is not a magic number. You just have to ride and determine what yours is. If it is less than your commute, start building up slowly. Push further, rest, push further, rest, etc.
The human body tends to adapt well to smaller increases in activity. My brain seems to think otherwise...
Bad things tend to happen when I make drastic jumps in intensity or miles.

Timber_8

I have a different way of looking at my commute. I commit 1 hour each direction for commuting on my bicycle. I drive part way and park my truck and ride in the rest of the way. As my fitness level improves I will add distance to my bicycle end of the commute. I have always budgeted my day by time. There are only so many hours in a day, a figure that in not changeable. I have put aside 2 hours a day for my Bicycle, it is all I can afford to do.

Veloria

Use the 22 miles you are already doing as a comfortable starting point and increase the distance gradually -- for example, a 2 miles increase every other ride. This will build up your endurance in a safe and steady manner.

philski

Sounds like you are riding for fun. What I did when I got back into cycling 2 years ago was pulled out a local map and plotted out some loops around my house - 10 miles, 25 miles, etc. You can always do a loop more than once (yes, it does get dull seeing the same stuff all the time) but it does keep you close to home - never more than half the distance away.

This summer, I had a real late start due to a health condition that's kept me off the bike for the past 7 months ... so I have about 30 pounds to lose and lost a lot of my conditioning. I pushed a little bit harder than when I started since I knew my limits but I'm also dieting, so when I do a longer ride (30+ miles or more than an hour and a half) I try and pack extra water and a granola bar or something. Just to make sure. If you feel like crud far from home hop off the bike, stretch, take a big long drink and a bite or two, often you'll feel a lot better and be able to get back home.

good luck!

lil brown bat

Small incremental increases are generally safe, but you know how it is...some days you've just got more in the pocket than others. As they say in the backcountry, "Good judgment comes from experience; experience comes from bad judgment." I think most (if not all) of us learn our limits by occasionally violating them -- that's the "bad judgment". If you don't go too far over the line, the experience you gain -- the knowledge you get about your body's signals -- is worth the price you pay.

JeffS

You don't improve without pushing yourself.

It doesn't have to be further. Riding the same distance, but faster, will also yield improvement.

nashcommguy

That's a very respectable average speed for the terrain and your fitness level. Being only 30 your recovery time will be much faster than if you'd waited until 50 to begin again. All the previous posts have a kernal of truth and some are an entire bushel.

MY advice would be to keep riding on the weekends a little further/faster...push yourself to your limit on Saturday and ride easy on Sunday...the same distance. Then begin to add one day mid-week..say Wednesday. Then 2 days...Tuesday/Thursday. Not 'hammering' it, but good solid rides. This will kick your metabolism up in general and you'll burn calories at a higher rate even at rest. Drink lots of water...even when you're not thirsty. Add raw fruits and steamed vegetables to your diet. 5 fist-sized portions per day. Brown rice. Kale, fish, chicken w/skin removed. The extra weight will peel off very quickly. Then add weekdays as you feel more confidence. If you find yourself w/a shorter 'frustration threshold'...back off for a few days. It means your not getting enough recovery time. Recovery is Effort's smarter sibling.

Then add time/distance as you 'feel it'. Don't neglect stretching. Think of yourself as an athlete in training. Enter events such as Tour de Cure for MS, etc. It'll introduce you to other cyclists maybe dealing w/weight loss issues, etc. DON'T QUIT! It's worth it...YOU'RE worth it!

Brian T

Try commuting one day a week and increase as needed. Almost like pain meds.

Mr. Underbridge

Very good point. Best thing to do when starting out is to do a course where home's in the middle. So if you think you want to go about 20 miles, head 5 miles west, turn around, go until you're 5 miles east of home, then come back. That way you don't tend to bonk as hard - and if you do, you're only half as screwed.

Eventually you tend to learn your limits. At the same time, it's always good to push them a bit once in a while.

rumrunn6

commuting isn't the only riding you can do. in addition, riding isn't the only exercise you should be doing. commute 2-3 days a week with some walking and weight training on the other days. also get in some long joy rides on the weekends.

LesterOfPuppets

If you live in an area with a transit system that allows bikes on board, just increase your mileage along bus/train routes that'll take you back home.

From 22 miles, I'd shoot for 35 miles next time.

MisterK

my daily commute sees an hour of travel everyday (pending on the weather) half to, half home.
the first week or two was tough....now, if it were longer i wouldnt complain i usually enjoy my daily now

mnaines

I am a beginner rider after having been off a bicycle for 12 years. I have found I can ride a 10 mile round trip before getting tired and as long as the terrain is somewhat smooth and level. For beginners, I would not recommend anything more than 10 miles maximum distance and don't expect to ride very fast - you will only average about 8 to 10 miles per hour at first. My suggestion - concentrate on increasing your endurance so you can ride faster, ideal average speed should be 15 to 20 miles per hour. Once you achieve that average speed, then go for distance.