new to cycling - training
Azhar
Posts: 247
Hello,
I have tried looking at the current posts on this particular part of the forum but seems like a lot of people are already at a level that they can do something like 50 miles and want to know how they can train to get that much further. However i'm new to cycling. I did 15 miles a couple days ago on my bike and i'm still absolutely tired. My commute to work is just short of 16 miles, a lotta hills but equal amount of downhills for respite but its the hills i'm struggling with and getting a decent pace on the flats (currently averaging only 12mph).
WHat i wanted help is how should i go about with the training so i can achieve 16 miles to work and then back. how can i increase the speed i travel at. one particular i read was to do as much time on the saddle you can i/e ride everyday doing something like 10 miles and then on either saturdya or sunday do a big ride, something like 30 miles. So is spending as much time on the saddle the correct way or is there a way of doing my commute of 16 miles each way that won't absolutely knacker me out during the day when i'm in work?
I have tried looking at the current posts on this particular part of the forum but seems like a lot of people are already at a level that they can do something like 50 miles and want to know how they can train to get that much further. However i'm new to cycling. I did 15 miles a couple days ago on my bike and i'm still absolutely tired. My commute to work is just short of 16 miles, a lotta hills but equal amount of downhills for respite but its the hills i'm struggling with and getting a decent pace on the flats (currently averaging only 12mph).
WHat i wanted help is how should i go about with the training so i can achieve 16 miles to work and then back. how can i increase the speed i travel at. one particular i read was to do as much time on the saddle you can i/e ride everyday doing something like 10 miles and then on either saturdya or sunday do a big ride, something like 30 miles. So is spending as much time on the saddle the correct way or is there a way of doing my commute of 16 miles each way that won't absolutely knacker me out during the day when i'm in work?
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Comments
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For the time being, don't be too concerned. If you are totally new, then it will take a bit of time for your body to get used to the effort.
Things that will help are:
- having a bike that's well set up so you are comfortable, and has gearing that is suitable for your fitness and terrain
- gradually increase how much time you spend riding (doesn't have to be a lot at this stage) but going from never riding to 6-7 days and 12-15 hours on the bike per week is not sensible. Start with 3-4 hours/week spread over 4 days and add 15-20 minutes per week for a few months, working up to riding 5-6 days per week. If you have hills, they will take care of the"training" bit.
- keep it fun and keep it safe (so choose places to ride that don't require lots of experience/fitness to start with)
Training is something you do later on when you have the bug for some sort of competitive goal.0 -
Can you get the train or drive part of the way to reduce the length of the cycle commute?0
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Alex_Simmons/RST wrote:For the time being, don't be too concerned. If you are totally new, then it will take a bit of time for your body to get used to the effort.
Things that will help are:
- having a bike that's well set up so you are comfortable, and has gearing that is suitable for your fitness and terrain
- gradually increase how much time you spend riding (doesn't have to be a lot at this stage) but going from never riding to 6-7 days and 12-15 hours on the bike per week is not sensible. Start with 3-4 hours/week spread over 4 days and add 15-20 minutes per week for a few months, working up to riding 5-6 days per week. If you have hills, they will take care of the"training" bit.
- keep it fun and keep it safe (so choose places to ride that don't require lots of experience/fitness to start with)
Training is something you do later on when you have the bug for some sort of competitive goal.
<== what he said! It's weird, you just get a lot faster over the first year of riding without really needing to do any specific training. Don't be downhearted that others are faster than you now, as your time will come...
The thing that made a big difference to me, after my second year of riding, was fitting in a long ride on Sundays with friends - for me now that means 5-6 hours, but it started off being 2...(take food, inner tubes, lots to drink)0 -
+1 to all. I've been cycling regularly for 2 years now, and my ave mph is increasing slowly. For the first year it was 11 mph average, now it's anything between 13 to 15 mph depending on the terrain.
The thing is you learn your average is quite handy to note but when you get more into cycling, doing certain stretches of road faster becomes more important (and your average goes up as a result). If your intention is to commute you'll end up with favourite stretches of road that you'll instinctively want to get faster on, hill's you'll be keen to get over and decents that you'll want to whiz down, so when it gets difficult try to remember it's supposed to be enjoyable.
Mx0 -
Muffintop wrote:+1 to all. I've been cycling regularly for 2 years now, and my ave mph is increasing slowly. For the first year it was 11 mph average, now it's anything between 13 to 15 mph depending on the terrain.
The thing is you learn your average is quite handy to note but when you get more into cycling, doing certain stretches of road faster becomes more important (and your average goes up as a result). If your intention is to commute you'll end up with favourite stretches of road that you'll instinctively want to get faster on, hill's you'll be keen to get over and decents that you'll want to whiz down, so when it gets difficult try to remember it's supposed to be enjoyable.
Mx
I downloaded strava and it shows the my average speed is roughly around 11mph! I jst feel like i'm not making enough progress on flats, if i try to go fast and maintain it my thighs are on fire. i nknow i can do the distance to my commute (which by the way i have still yet to do) but feeling very apprehnsive. very worried because its mostly uphill, with some respite (downhills), but i'm just worried i'll burn out of energy before i get anywhere near work. hopefully when i;ve done the dry run this weekend then i suppose the hills will sort out the training part that i'm hoping to build on.0 -
It sounds like your base fitness is at a avery low ebb.... not surprising that you feel every ache and pain as you try to keep pace on the bike.
So... target twice a week commute and build from there0 -
Azhar wrote:
I downloaded strava and it shows the my average speed is roughly around 11mph! I jst feel like i'm not making enough progress on flats, if i try to go fast and maintain it my thighs are on fire. i nknow i can do the distance to my commute (which by the way i have still yet to do) but feeling very apprehnsive. very worried because its mostly uphill, with some respite (downhills), but i'm just worried i'll burn out of energy before i get anywhere near work. hopefully when i;ve done the dry run this weekend then i suppose the hills will sort out the training part that i'm hoping to build on.
Take it easy! Putting too much pressure on yourself and trying to compete with those who've been cycling for years (and have forgot what it's like to be a newbie) is pointless. This is about you taking care of yourself, what you find difficult and what you need to impove on. Remember you don't have to do any of this, you don't even have to get on the bike if you don't feel like it. It's supposed to be enjoyable and if it's not change it so it is.
When I started I struggled maintaining a speed on a pathed railway line. A 'flat' railway line. Your 'flats' my not be 'flats'. If Strava says it's flat it's lying. On sections like these, when I was pushing it, I stopped before I felt like I had to stop (by stop I mean a speed you can maintain easily), gave myself some time to recover (2 mins, or 0.3 of a mile) and then pushed it again for another set distance. I increased this as the weeks went on, decreasing rest time. These weren't all out intervals for me - I'm not comfortable pulling a wobbly on the road I used my Turbo trainer in the house for that when I wasn't out -but I did 'work' at it.
Also when I struggle I take the hard bits - the up hills - easy trying to keep it light and relaxed, and take the easy bits -down hill - hard with pushing my cadence and gears. You will find your sweetspot on hills and when you get that you'll be able to judge the extra effort you can put in to get you up that hill quicker.
Further to this - what's your prep before you ride? Do you have something to eat before you leave in the morning (makes a big difference, even if you're not normaly a 'breakfast person'). Do you have a bottle of water/chosen poison ready in the morning? Have a little munch half way through your ride (biscuit or something, just so you 'know' you've fueled properly).
Also do you ever cycle for fun? A quick mile pootle on errands/to get milk/to the pub? Some where local so that you don't have to get all the gear on and can just go? You've probably got your own goals and ideas but it's soo easy to get caught up in the end product rather than enjoying the journey there. I've not been able to look at my bike (beautiful thing as she is) without getting that sinking feeling because I've not managed to do x, y or z. I've forgotten what cyclings about, what it should be, and I'm determined not to do that (and have incidentally decided you're not going to do that either! I forbid you :evil: ).
Mx0 -
If you are finding that your legs/thighs are starting to burn you might be trying to push too big a gear (which is a mistake a lot of inexperienced riders make)
Try a lower gear and upping your cadence to keep your speed.
This helped me a lot.Cube Agree GTC Pro
Boardman Comp
Carrera Subway Hybrid0
