building strength for the ride

rose04
rose04 Posts: 17
edited February 2009 in Training, fitness and health
Well I have learn to ride my bicycle and love it, that’s good but I am a 26 years couch potato and would like to get fit.

A few things I seem not to understand; how do I slowly build my fitness riding the bicycle?? I don’t want to overdo it in the beginning, knowing me doing that would result in painful pulled muscles. I know about stretching before and after but I am missing a time plan to develop my strength.

How did you start developing your bicycle rides?



xxx

Comments

  • fuzzynavel
    fuzzynavel Posts: 718
    rose04 wrote:
    Well I have learn to ride my bicycle and love it, that’s good but I am a 26 years couch potato and would like to get fit.

    A few things I seem not to understand; how do I slowly build my fitness riding the bicycle?? I don’t want to overdo it in the beginning, knowing me doing that would result in painful pulled muscles. I know about stretching before and after but I am missing a time plan to develop my strength.

    How did you start developing your bicycle rides?



    xxx

    Get out and ride.

    Just jump on the bike and go somewhere. If you find it easy then go further next time...add in a hill etc.

    The best training for riding is riding itself!

    I have seen threads on here where people (some professional coaches) say that you shouldn't bother stretching before a ride. Just take it easy until you are sufficiently warm.
    17 Stone down to 12.5 now raring to get back on the bike!
  • bluecow
    bluecow Posts: 306
    Dont stretch before, you'll just tear cold muscles.
  • Bronzie
    Bronzie Posts: 4,927
    Agree, stretching is best done just after a ride, when the muscles are still warm.

    The general rule of thumb is to increase your weekly mileage by no more than 10% each week to avoid over doing things. Keep a record of each ride (miles, time, average speed) and watch your progress as you gain fitness and your average speed should gradually increase.
    It's a Lifestyle! -+-+- Coggan Training Levels
  • rose04
    rose04 Posts: 17
    No stretching before a ride... well that sounds good to me! hehe less time consuming doing the boring bit :P
  • MyCycling.com
    MyCycling.com Posts: 10
    I reckon that a big part of getting fit for the first time on a bike is making sure that you enjoy it.

    I'm sure everyone here would attest to how much more fun it is to ride when you are in decent shape.

    You just have to do the hard yards for the first 4-8 weeks and to get together a base fitness. I would recommend that you ride by yourself for the first week or two just to get your skills to an acceptable place. Then try and find some other folks to ride with that are doing similar kinds of rides to what you are doing.

    This way, the social side of cycling kicks in, and you are not so focused on being uncomfortable and you can have a good chat.

    For the first month, I'd try stick to the flatter rides and just focus on getting good rhythm and technique.

    Best of luck!
    * Check out MyCycling.com

    All the cycling training information you'll ever need. No text book regurgitation. Real cycling training programs from ex-professional cyclists.
  • finchy
    finchy Posts: 6,686
    Don't forget to have a couple of rest days to let your body recover
  • rose04
    rose04 Posts: 17
    Definitely rest for 2 or 3 days in between, I noticed that muscles would not hold me to ride it more often. I once tried 2 days in a road because it was weekend and did not wanted to miss the nice weather and I was way too sluggish the second day.

    I do 40 minutes and right now even though is the same distance I don't have to stop for the hills any more, is quite cool.
  • chrisw12
    chrisw12 Posts: 1,246
    rose, I see you're a Turk. When you get into this cycling lark, have a think about joining your local cycling club. You've got a real good one near you called Bynea. Ask if you fancy it.

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