Advice for beginner.

Rick448

Hi

I have just bought a Bianchi via nirone 7 105 ally / carbon bike to start to get into some road cycling. Firstly is this bike a decent starter machine? And what sort of distances and average speeds should I be looking at for starters? I am reasonably fit and 47.
Thanks

Wirral_paul

Bike should be fine yes - if set up for you and sized correctly then it should be a comfortable bike to ride with not too aggressive geometry.

As for distances and speeds - well that is all down to you personally really. You'll probably end up with sore legs for a few weeks after riding so try and build up the distance and speed from a level at which you are comfortable. No point overdoing it first time out to the point you can barely walk or ride for days.

Try to get into the habit of proper hydration too - even in the winter. I'd say this is probably the biggest thing a newbie will get wrong and limit their riding ability

wishitwasallflat

+1 to Wirral_Paul's advice and welcome to your new obsession!

Everyone is unique and the key is to build up at a level which is comfortable (but not too comfortable!) for you. If you are reasonably fit at 47 then you must take some exercise and so will know the difference between pain when exercising (sweating, out of breath etc) and what's called DOMS (delayed onset muscle stiffness/soreness) and pain from an injury or overuse problem. DOMS and other normal physiological reactions are to be expected as pretty much an inevitable part of building up muscles or working them in new ways - overuse pain is a different thing. There are loads of good sites and books etc out there if you want to get technical about training regimes - good luck and enjoy!

Pigtail

Rick - thats a question few people will answer, because there is such a variety in terrain, temperature, road conditions etc. I'm a couple of years older than you,and wasn't very fit when I started. What I did was have a test route that I never did more than once a month and timed it to see how I got on. I found 30 miles a good challenging distance early on. I used to stop at the halfway point to eat a banana, but fairly quickly gave that up and did the route non-stop.

Bobbinogs

Here's a good starter for ten:

http://www.doitforcharity.com/cycling-t ... guide.aspx

It will give you some structure and an idea of what sort of miles you can expect to be doing.

I would recommend some post ride stretches (hamstrings, glutes, lower back and thighs) after your main ride of the week as, despite being fit, you will be using muscles in a different way to what you are used.

Above all, have fun and learn the craft as you go along (don't feel you have to learn it all to start with), that's the main thing...suffering will come later as you get better

Rick448

Hi and thanks for the advice.

I used to ride 40 miles a day to work and back some time ago and stopped this due to relocating. I need to stay reasonably fit for my job as a firefighter. However i have been doing this by running but my girlfriend who also needs to pass a 6 monthly fitness test refuses to run. I thought that us both getting into cycling would be a good thing, i have an old Coppi Lombardia we can also use but bought the Bianchi as a treat for getting promoted.

I'm looking forward to getting out there and trying some routes. I'll take it easy for starters.

rick_chasey

Cool.

My only tip - do what you get the most enjoyment out of!

In my case, that's not worrying about my performance much day-to-day and trying to vary the roads and distances.

The more you like it, the more you ride, so you're fitter, so the riding is more enjoyable etc etc. It's a virtuous circle if you enjoy it.

CiB

You could ride a reasonable distance at a pace that makes you sweat a bit, then try to improve on that by going further, faster. Kick off with a 10 mile ride - it should take about 45 minutes. Build from there.

There's no rules, not a spreadsheet that we all use to work out what we should be doing. If you live in Norfolk your figures won't be the same as the lucky git who lives near Aberystwyth and who has a pile of hills to climb up & down on every ride.

Try this:
30 mph average speed = 2 minutes per mile. Prob worth talking to Dave Brailsford if you can hit this.
20mph avg = 3 minutes per mile, = very good going. Will make you sweat a bit.
17½ avg = 3½ minutes per miles; good but not Olympic standard
15mph = 4 mins / mile. Reasonable pace
12mph = 5 mins / mile. Must try harder...
Etc
Etc.

Like they say, you do the mathematical equations (or "der math", if you're a bit simple, or American) for the rest of it. Me? I aim for 20mph on the commute and settle for a bit less. Sportivs & club rides, a bit higher...

jgsi

As an alternative point of view [heard that before]
as a beginner
don't get bogged down and filling the head with 'averages'.
Ride and read around the subject of training methodologies when you are off the bike.

Rick448

Thanks. All good info for me to look at.

Wirral_paul

CiB wrote:

if you're a bit simple, or American

There's a difference???