How do I do it?

P1LTS

Right then.
I suppose I may be fairly typical of a large proportion of newbies.

I'm in my early 40's, overweight and the most unfit I've ever been in my life.

Just bought a road bike to try and lose some weight and improve my fitness level. First couple of rides have only been around 5miles, but I get back to the house knackered. :oops:

Any tips? Longer, slower rides, kepp doing what I'm doing etc etc.

Thanks for your help.

desweller

Stretch after each ride (more important when you're starting out IME) and keep your fluids up. Set yourself a target each week. Get a cycle computer so you can keep track of your miles.

Good luck!

ut_och_cykla

You've answered your own question really. You are unfit - it will take time.

My suggestion would be to Ride regularly and steadily - perhaps every other or third day for as long as you can whilst still being able to Ride regularly and steadily. This might mean only 30 mins at a time to start with. But once it feels ok start making one of the rides longer - perhaps only 5 mins a week to start with. Soon you will be up to doing 90-120 mins nice and steady. Then extend another ride to about an hour. Make this one more varied - once you've warmed up ride up short hills, or deliberately hold a speed which is not really comfortable for 5- 10 mins at a time.

Carry on like this - mixing effort and time. Find a fun ride to enter and ride it! Perhaps cycle with others - a social/touring group or perhaps a bike club (depending on your progress).

Don't rush - its taken you 20 odd years to get where you are and you can't expect your body or your mind to adapt to a fitter state overnight. The important thing is to find a level you can maintain and keep at it. Good luck

Pigtail

Slow and steady. You can make an unbelievable difference in a year- if you go a small step at a time. Increase your exercise in other ways as well. I started losing weight and for the first couple of months, apart from diet I did nothing other than increase my walking. Simple things - walked to the shops at lunch time instead of taking the car. As the weight came off and I became fitter I ramped up the exercise to maintain the momentum. About 6 months in I started cycling regularly on my mtb, bought a roadbike within a few weeks and that increased the momentum. I've now given up on weight loss altogether and am just concentrating on improving my cycling - basically looking to get faster.

The people on cycling forums ddon't seem to recommend it - but I do a lot of work in the gym, mainly on an exercise bike. Over the winter the snow and ice would have made cycling very difficult, but the gym kept me going and helped maintain my discipline.

One of my work colleagues repeatedly says 'remember we're in this for a marathon, not a sprint' when people are looking for too quick results. The same applies to weight loss and fitness. You need to make long-term lifestyle changes, otherwise you can get into a yo-yo situation health and weightwise. That then leads to a sense of failure and beating yuourself up.

nmcgann

+1 for ut_och_cykla's advice.

For beginners it's all about riding regularly and building up your cycling-specific endurance.

3leggeddog

As said above, it is just about riding more, gradually increasing the mileage and setting yourself little challenges "I will ride that hill without stopping" etc.

Try to make cycling part of your life. Don't just go for a ride but ride to the shop for that loaf of bread, ride to the pub and back, ride out en famile for sunday lunch. Not all at once, just build them in. The fitness wil come.

jocksyboy

It will come with time - patience patience.

Also look at diet and other lifestyle issues that could be changed like walking instead of driving - taking stairs instead of lifts. it will all help!

ut_och_cykla

I forgot to add - when it feels ok - ride to a mates/relative's place - have a cup of tea/other beverage of choice adn ride home again- great sense of achievement!

unixnerd

Do a search for "39 stone cyclists" blog. His first ride was under a mile and he was in bits afterwards. He's lost over 20 stone and almost lives on his bike these days. Anyone can do it if he can, the man's an inspiration :-)