Hi:

My name is Doug. I'm 59 years old and I just got on a bike again after a 35 year hiatus.

I've read some of the introductory stuff in this group, and a great deal of it was incredibly helpful. The material helped me to understand balance and setting off better, and I believe it made me a better (smarter) rider just in the space of a few minutes reading and half-an-hour of practice. This is a good start; I'm hopeful that in the next few months, I'll be able to start biking to and from work (approx a 10-mile round trip).

One thing I've found out after taking my first ride in 35 years is that I'm in really awful physical shape. A ride of about six blocks left me winded and with leg pains. Maybe this was to be expected, but it leads me to wonder: are there any exercises that people do to keep themselves free of pain? I'm going to try just stretching, but I wanted to see what other people recommended.

I'm happy this group exists, and I look forward to some positive interactions while I re-learn how to ride a bike.

The best exercise is to get back on the bike and ride as often as you're able. You'll be in good riding shape before you know it.

Hey dougmon,

Welcome to Bike Forums from a 73 y/o Texas road rider.

Take is easy for the first 2000 miles.

Takes that long for your body to get over most of the aches and pains.

Keep it fun and you will ride far.

Ask for help when you have a problem.

Practice standing to pedal, This improves, balance and circulation and allows you to stretch your back and legs.

Started when I was 65 years old. Got in 11,200 miles that first year.

KONA BIKES | 2016 BIKES | ROVE | Big Rove ST

Put some 700 X 32 tires on when you wear out the new ones.

I like your gearing on your bike..Should be easy on your legs.

My first year at 9,000 miles



Get a good helmet, Lights, and gloves.

i guarantee you will crash sometime. I went 47 miles before crashing.

Thanks for all the advice you gave me. A lot of it translates into "Don't beat yourself up", which I agree with wholeheartedly.

The 700x32 tires; could you tell me why you recommend these? Wouldn't I have to get new wheels to accommodate those tires?

Thanks!

Same wheels..

Wear out the 50's first.

I tried 700 X 45's, they soak up all of your energy when you pedal.

But that is your choice as tires and PSI are personal choices.

Don't make the mistake of "MASHING HEAVY GEARS" as that will cause pain in a hurry. Pick nice easy gears and if you start to have to push hard then change the gear to an easier lower one.

What is your terrain like? Is it flat or are you riding hills too?

Cheers

The terrain that I've ridden so far is pretty flat. My street ascends at about a 15 degree angle; but due to my physical shape, even that was difficult. At least until I stopped 'mashing heavy gears', which I think must be a common rookie mistake.

Once I get better at riding, I will be taking some more difficult hills on my commute; but only about a 45 degree angle, and then only for about a block at a time.

Thanks for the advice.

Welcome back, Doug. I was sorta where you are now this past early Spring. A cyclist in the past but away completely for a good 20 years. First ride was about a mile. Don't beat yourself up but keep at it, preferably not every day but at least every other day, and you'll get better fast.

Right now, the 700 x 45's give me a feeling of solidity, and for some reason, less fear of potholes. When I was testing bikes with 700x32 tires, I felt a little out of control. But I'm sure that will change with experience.

I lay off for several months every winter and start almost from scratch every spring. Aspirin is my friend.

I was going to mention this earlier, but forgot. In my bike survival kit, I have water, helmet, lock, lights...and ibuprofen.

I was very fortunate that it didn't rain this Sunday and I was able to practice. I must admit, though, I was a little frightened when cars passed me; I was barely balanced. Fortunately, my bike seems to have a low center of gravity (just like me).

It's kind of interesting, though, learning all over again, especially with the complexity of the shifting. I keep forgetting which way makes it harder and which way makes it easier. Again, this will all come with experience. But during the week, it's dark when I leave for work and dark when I come home, so it's difficult for a newbie like me to bike even with the excellent lights I have.

I'm thinking of taking a vacation day just to practice; by the end of the week the rains will start again and I won't have much of a chance.

Welcome, and congrats on your return to cycling.
One thing though, a 45 degree slope is a 100% gradient. Nobody on earth could ride that.

Well, I guess geometry isn't my strong point . I think I was wrong about the 15 degree angle, too; it's more like between 5 and 10 degrees. It looks like the actual slope of the most difficult hills would be between 15 and 20 degrees.

As usual, many pieces of good advice from this group. Ride in an area without the steep hills to start off. Getting your sense of balance isn't tough, mainly its a function of mileage accrued, at first. Even if you need to haul your bike to a flatter area, do so, you don't want to let where you ride, along with the little aches and pains, discourage you from riding. Once you have a better sense and feel for your balance, you can work on your strength an stamina, logging miles is the best way to get your cycling groove.

Bill

I started seriously 5 years ago, 5' 11",, 202 pounds on two blood pressure med's and considering cholesterol drugs.
I did the doctor thing, EKG and blood work, was told I was still healthy so I got after it big time and I mean I got down to business.

Diet ! a big change here we are what we eat, Got back on a mountain bike for the sheer Intensity of the workout.
I had to learn to control breathing again, how to eat pree and post ride, how to hydrate correctly, recovery food was key..

The Old truths still apply,,no pain no gain ,,, So I got Intimate with pain, pain became my companion, my friend, my guide.

I pushed and pushed, Learned to rest ON the bike, never letting my legs tighten up, I puked on the bike, I drank on the bike,,I did stop to eat tho but often walked while eating. I managed my heart rate sensibly and I got stronger......

172 pounds now, NO blood pressure meds or cholesterol drugs,,I am DRUG FREE at 57 years old, !!!!
I can stand at attention, look down and see my feet, no more fat belly
I no longer need afternoon naps, I never get sick anymore I truly feel young and strong again..
The aches and pains of age,,yes I have them but they do not dominate me anymore.....

I can pedal up things I could not walk up when I started, I used to struggle to keep up with 50-60 year olds,,,,
Now I hunt down 30 somethings, many still ride stronger than I but I am relentless. I will not stop...

I was never a take It easy kind of guy, If I go out for a workout It's going to be productive~

Rule #10 and I quote " Greg LeMan tells us, training, climbing, and racing is hard. It stays hard. To put it another way, per Greg Henderson: “Training is like fighting with a gorilla. You don’t stop when you’re tired. You stop when the gorilla is tired.” Sur La Plaque,

https://www.velominati.com/the-rules/

Ok I am done

I did this in just two seasons

I get it. I am obsessive about getting things to work. I actually took two rides yesterday, both very short (less than a mile apiece) -- the first one was awful. Then I read some pointers in this section, and the second was much easier.

I'm biking for two reasons:

• I want to.
• I'm dealing with diabetes and the exercise will do me good.

And, truth to tell, I just can't believe I can't do it. So I'll work at it until I can do it.

And enough of my personal hangups

My one tip might be to learn to ride by spinning an easier gear faster. If you get a cyclo computer get one with cadence. Even after 10+ years of riding the two things I ride by are cadence and heart rate. Speed is just not that useful to me, unless I'm really trying to do a performance based ride.

If you can train yourself to spin a cadence of 85-95 you'll save your legs and knees and can go further more easily. It might test your cardio to begin with but just ride using earing where you can pedal 85-95 and still be able to talk without gasping for breath.

And riding into a headwind sux.....just use easier gearing and go slower.........

I have been a Type 2 Diabetic for 60,000 miles.
I carry a 8 oz cola for when my sugar begins drop.
Eat a snack bar of some kind each hour.
The breakfast section of your grocery store will have many choices of snack bars to carry with you.

Never did Like to Spin..Mashing all the way for me.

Yeah, the spinning thing. Many people believe that riding in a harder gear will help them get in shape faster. The only thing that does is cause knee pain. I try to pedal at 90RPM but anything over 60 will be fine. 80 is a better target that will come with practice. I started riding again when I was 43. The first few outings were really hard. Don't push yourself to get winded. Ride at an easy pace to go longer distances. Going faster will come on its own. You want longer and longer saddle time for the same perceived amount of effort.

Welcome along Dougmon, it is a great adventure! Welcome along!

This LOOKS like 45°/100% but is only 21°/38%


The steepest thing I ride regularly is about 17% and that is indeed, a killer.

Mmmm...snack bars...

I'm actually liking to spin right now. I keep the front derailleur on the "granny grear" and mess around with the back. I don't get far, but my calf muscles feel great afterwards, at least in terms of being relaxed.