Longer ride @ lower intensity

Saldawop

Please understand I am new to cycling (5 weeks, and not much riding TBH as I tend to wait a few days for my arse to stop aching,although I do seem to be getting used to it now)
45 year old ,unfit and overweight 6ft1 and 15 stone.So my numbers may seem laughable to you ,but it feels like a proper workout for me!!!

My rides have been between 15 and 25 miles.My average speed seems to be going up slowly,last ride was an average of 15.7mph over 15 miles...though I haven't ridden the same route twice so it may be that was just an easier route?After these rides I am sweating, and feel knackered.

I would like to increase the length of my rides. Would I be better going slower and riding further?Or sticking to what I am doing and increasing distance slowly?

BelgianBeerGeek

To build endurance you are better going slower and further. It is a bit of a pain and you will feel that you are getting nowhere and yes, kids on BMXs will overtake you, but you have to stick with it.
If you use a heart rate monitor then you should be in what they call zone 1. You don't necessarily need to go to the expense though, if you are riding slowly/easily enough to hold a full conversation without breaking off to breathe then you'll be ok. Go to the upper end of your mileage range for the first ride, then increase it slowly for the next one and build. You shouldn't feel knackered at the end.
It is a slow and at times boring process. Personally, I always try and force the pace, and telling yourself to slow down and pace yourself can be a hard lesson to learn so you need patience. Remember, you are reversing many years of lack of fitness and Rome wasn't built in a day.
If you look around the forum there are many truly inspiring stories from people who started from a similar position and went on to do some amazing things.
Good luck!

GG53

Hi

Well done. 25 miles is a good distance after five weeks.

I've only been riding a road bike for a couple of months and I have found that weight comes down and fitness goes up by riding at a moderate pace over longer distances (35 miles plus). The longer the better. Stay fed and hydrated over each run, particularly as you increase the distances. Don't go crackers on diets... everything in moderation.

You'll be surprised at how quickly your efforts are rewarded, and that in turn brings about confidence, motivation and increased enjoyment.

The saddle is a universal issue. My advice would be to get a decent pair of padded shorts or padded inners, and KEEP RIDING. You butt will adjust and things will become more comfortable. Unfortunately, riding for a day and then resting allows the discomfort to remain.

Don't get overly concerned about times. You are riding primarily for reasons of enjoyment and health. Keep riding and everything else will fall in to place.

Saldawop

Thanks, I do wear the shorts.Its not so much the sore arris, its the chafing in that general area that really puts me off going anywhere near the saddle. As said it is easing considerably.
Where can I find reliable info on Heart Rate zones??I do have a HRM ..
Also,when you say slow,do you mean just dawdling along?Or do I ride at a speed that JUST allows me to have a conversation without breaking for breath?

unixnerd

One thing I'd say is that you need to get out as often as possible, but not every day. Try and do at least 10 miles every second day, if it's a short run then put in more effort. But it's vital you have rest days for your muscles to recover, at most you want to do two days then have a day off.

amaferanga

Long rides shouldn't be so slow that they're easy (e.g. kids on BMX's overtaking you) - no point in doing a 4 hour recovery ride.

BelgianBeerGeek

No, I don't mean dawdling. The pace should be so you're not straining too much. Long but steady rides are ideal for building endurance.

There are lots of articles about HRMs on the forum and other sites.

I think you are doing well already, as said 25 miles in a few weeks is no mean feat

cyberknight

I would try to stay at the same pace and go further, even if you take a "cake stop" then carry on.

My local club does a steady run on a sunday ( enough for me after a weeks commuting ) of maybe 20 miles with a cake stop then another 20 or so more.

fastercyclist

I quite often detrain for various reasons and end up in the same problem as the OP.

My approach is just to ride a few days in a row, but on the last day do an extra 10 miles. Then have a rest day. Normally that extra 10 kills you, but when you do it again you're fine...

Just ride through the pain barrier and come home with sore legs. It's the fastest way to end up better then fannying around doing slower rides. It's important to take any hills at a slower pace but theres no reason to slow down on flats if you're going further tbh.

P.S.

Your numbers are good for your background, stick with it.

jgsi

I think a long 'slow' ride hits the spot sometimes.
Best done in company so that you can chat away.
If I do a ride that is a break from the routine of hard interval training or fast paced thru and offs and do it alone, there is always some toss pot in a car or van who goes out of the way to disturb my serenity.

SBezza

I personally would stay at the same effort but just get longer, even on a long ride you need to be working, as mentioned above, no point in doing a long recovery ride.

It will be slow progress initially, but you will soon start clocking up the miles.

Applespider

Saldawop wrote:

Where can I find reliable info on Heart Rate zones??I do have a HRM ..

This is a really interesting article on HR training by Mark Allen who was a triathlete - it's more focused on the running part but the endurance principles hold true.

If you know what your Max HR is, then you can work out your zones. Basically, whenever you are going along on the flat, try to keep your HR around 70-75% of that. At 45, that's probably keeping it around the 125-135 mark. It will feel like you are going very slowly and could push harder - try not to but just go longer at that pace. It will gradually improve - you'll be able to go a little faster in a higher gear while keeping your HR the same.