Shaping up for the 1st ride
 

I'm not to sure how to do this. I ride very little now. Some on my days off(3 miles) and daily back and forth to the rail(1 mile total) I'm out of shape and I know not to rush things. So here the problem ...my commute will be 12 miles(round trip) I planned so I can do 2 days the 1st 2 weeks. Then work up to 3 days ..etc. Its because I don't have a good place to put my bike for the night. I don't have a good source of people to ask if they would drive me home (with the bike) so this is really the only way to slowly get in shape for riding or am I wrong? Any suggestions.

I'd work on going farther on your days off. You need to be able to comfortably ride 6 miles before you start commuting. Once start commuting, adding days as you feel able is good.

The first time I rode to work (13 miles one way) I was horribly out of shape.. the effort nearly killed me and it took nearly an hour longer to get there than it does now. Before that i'd only ridden about 2 miles at one time, but the feeling of accomplishment and freedom it gave me.. I was hooked after that..

6 miles one way shouldn't be so bad if you take it slow and gear low till you feel like you're ready for more effort, assuming there aren't many hills.

Try your commute on one of your days off.

Yeah thats what I thought. I was thinking also for a while I could get up a wee bit earlier *groan* to ride around my neighborhood. It would be just for a while and just a few days a week so I can get a bit more time on the bike. Thanks for the reply before I started to hurt my self LOL I get the bike on Tuesday but I can practice on my railroad bike.

Whoa horsie. I answered before I saw more replies. bhop I love yours. Thats what I WAS going to do. Just go slow...theres always a cab if I over do it.

I started out with an 8-mile round-trip to the Post Office a couple of days a week. My first target speed was about 10 mph, which as it turned out was sort of easy.

My first problem was a sore butt, which just takes regular riding at almost any distance to help (sort of). Sounds like you're already past that point.

My second problem was being wiped out after the ride. It wasn't so much physical ability as it was that my body was not used to processing that much glycogen. (Triathletes say nutrition is the fourth discipline.) A tall glass of milk (or chocolate milk) immediately after your ride can help that quite a bit.

Your body craves carbs to replenish the glycogen, and protein helps things rebuild. You don't need a lot, something like 200-300 calories of mostly carbs and maybe 10 g of protein. Milk happens to fit those requirements really well, and it's cheaper than sports drinks. But you do want to have something right away, or your body can go into "wiped out" mode and stay there for hours. Not good in a work environment.

Anyway, I say jump in and do the ride. A trial run is smart, but regardless, just take it easy and see how it goes. Before you know it you'll be riding every day.

I did 5 mile rides around the neighborhood to get in shape.

A bicycle used properly is so amazingly efficient that anyone should be able to finish six miles (or a 12 mi. RT) commute without too much difficulty. Even if they have never had any exercise before. Technique is the thing. Are the gears being used properly? Is the cadence too high (or more likely, too low)? Is the bicycle properly adjusted for the riders height, etc.?

H

I agree with the ideas from others that you might want to build yourself up a bit. But 6 miles is not a terribly long way to ride as long as you give yourself the time to do it. And then you've got the day to recover before you head back on another 6 mile ride.

Especially good is the idea to ride your planned route on your day off.

As for progression after you get started, I suggest letting your body tell you when to increase the number of days in the week that you ride.

How hilly is your commute?

Can we see a picture of your bike? ( Make sure to show the tires! )

You should do some practicing on the weekends (try the round trip out once or twice on practice runs).

But in general, I'd say let your 1st ride (and your 2nd, and your 3rd, and ...) shape you up instead of the other way around.

(also, if you're new to commuting, I'd do a bit of reading on how to ride safely (with traffic, not in the door zone, etc.) and make sure you have the proper equipment (helmet, lights if you ride at night))

This will be my bike. http://www.raleighusa.com/bikes/hybrid/route-30-11/
The pedals will change(as they are beach pedals) I'm using the toeclips and straps on the pedals. Mirror is going on. I actually have 2 big mirrors but they won't fit on this bike. I'm not new to biking...for years I rode 10 miles each way to work. Miss it!!! I'm out of shape and want to start a fresh. I ride the rails!! Ok not actually on the tracks but my route will be next to the rails. I have some hills but they are not very steep.

You'll be fine. 12 miles RT isn't really that much. Just do a steady pace. If you go to slow you'll never get there, and your butt will be in contact that much longer.

I put on 35 pounds and hadn't been on the bike since November. Just last week I started commuting again and I'm already in decent shape, if not the shape I was in 4 years ago when I'd do 50 mile rides without giving it a thought. As I already said, a steady pace will be better than a slow one, and you'll be OK in a few weeks. You don't say how old you are, or what your weight is. These will factor in. (I'm 56 and not giving in to being closer to 60 than 50.)

I'm very heavy. Ugghh Not going to reveal the weight but its up there. I know this will take a while. Age is a young 52.

I started a 12 mile round trip commute out of shape. I just went and did it, but gave myself permission to stop. I stopped twice and got off the bike drank some water. It really only took a few minutes to feel ready to go again. Within two weeks I didn't have to stop anymore.

Not if there are a lot of hills or a lot of wind or ratty surfaces. I spent the first few weeks walking up half the hills and pedaling down the other side, with my ass and hands hurting me all the time. My first 5 mile ride took me well over an hour. It still takes me a couple of hours to do 10 miles.

I just don't want to minimize the difficulty some of us have getting started.

Yes thats so true. I did a trial run that includes(at least for me) a scary hill. I was tired by the time I got over it. I took my time though. I'm sure if I went faster or lower gears it would have been easier. Riding back i took an easy pace(but not too slow) I did enjoy the ride.

Good to hear!

Your definition of a "scary hill" will change over time, by the way. I've been commuting for a year now, and I live at the top of a hill that I thought was literally impossible to climb with my gearing--I would always ride as far up as I could and then walk the remainder. Just last month I finally climbed the whole thing for the first time, and it's been getting easier every day since then.

It doesn't sound like this is an option for you, and I don't actually know much about the LIR, but perhaps continuing your mixed mode commute, cycle to rail, but riding to the next station down the line (or the one after that)? I started riding the 1.5 miles to metro and back, and I was about 20+ lbs heavier than I am now, and almost 30lbs heavier than I was before winter took a toll on my daily riding.

I decided I liked riding so much that I added a 'fun' loop on the way home (so 1.5 to metro, 4.5-5 home). I did this for about 3-4 weeks, and then decided I should ride 6-7 miles to and from a different metro station (skipping two). The first time I did that I thought I was going to die, particularly on one hill -- that same hill is at worst a minor inconvenience now.

I still mix modes, owing to a child needing to get to school, but I currently ride 12 miles each way most days, with some days incorporating a longer route home (15-17 miles) and I love it. I'm still a little overweight, but working on it, and my fitness level, at least for moderate distance cycling is much improved. I feel better, work better, and feel less stressed, generally. I really miss my non-riding days. Find a way to make it work -- you'll thank yourself!

Not riding on the tracks? Where's your sense of adventure?! :)