Started at 10miles most done 23 TODAY 34...

Rulebritania

Hello,
I am only into week 3 of cycling I am putting all my effort into maintaining a decent pace (14mph average ride). My Q is I have no staying power on climbs, shot of breath and legs loose pace. Therefore should I increase the distance and lower the pace or just do shorter blasts such as the 10 milers which take on average 42-45 mins?

neeb

Short answer = do both.

Some days, go out and do a longer ride at a more gentle pace and try to get the mileage up, other days, do your 10 mile rides and really push it as hard as you can.

Make sure you get plenty of rest days, especially after the harder efforts - you are starting out, so your body needs time to adapt, recover, grow muscle etc.

Good luck and keep at it, you will gradually keep getting better!

bigpikle

just ride as much as possible - when starting out it really doesnt matter what you do as long as you are riding. Just ride as much as you can....

mattbabs

I was in a similar position a couple of years ago. I think you are better concentrating on distance at the moment. Take it relatively easy on the flat and save your energy for the hills. Before you know it you will be feeling fitter and looking for bigger, harder climbs and going faster on the flat without realising it. You will actually be cruising up the hills you are struggling on now. Also you lose more weight doing moderate intensity exercise (you burn more fat) which will mean you get faster anyway. As you become fitter you can develop a mixed training programme depending on what you are aiming for. Of course if you are short of time a quick blast is better than no ride at all!

getprg

A few rules of thumb to put some structure to your training.

First, increase training volume gradually. Generally increase volume (eg distance or time) by between 5 and 10% per week.
Second, take at least one day off a week (although you could do one recovery ride on the rest day of say 40 to 45 mins - recovery pace = speed achieved by your 90 yr old granny on a pashley on a moderate hill).
Third, at least twice a week (mid week) do some intervals - hill repeats or sprints.
Fourth, have an easy week every fourth week with reduced mileage and intensity.
Fifth, have one ride per week as a base building ride of at least 2 hours at a steady pace where you do not get out of breath - say Saturday morning.
Sixth, aim to build up to one long ride per week (Sunday?) of say 4+ hours with some hills.

Achieve all of that consistently over 6 months and your performance should improve dramatically.

getprg

One other suggestion is to get a heart rate monitor to help structure your training.

kamil1891

getprg wrote:

A few rules of thumb to put some structure to your training.

First, increase training volume gradually. Generally increase volume (eg distance or time) by between 5 and 10% per week.
Second, take at least one day off a week (although you could do one recovery ride on the rest day of say 40 to 45 mins - recovery pace = speed achieved by your 90 yr old granny on a pashley on a moderate hill).
Third, at least twice a week (mid week) do some intervals - hill repeats or sprints.
Fourth, have an easy week every fourth week with reduced mileage and intensity.
Fifth, have one ride per week as a base building ride of at least 2 hours at a steady pace where you do not get out of breath - say Saturday morning.
Sixth, aim to build up to one long ride per week (Sunday?) of say 4+ hours with some hills.

Achieve all of that consistently over 6 months and your performance should improve dramatically.

What a bullsh*t... He just started cycling. No point of doing any intervals or superhard sprints at the moment and 4hours + rides also seem to be pointless... You would end up with an injury if you follow that. This is a plan for someone that does ride more than 3 weeks... probably few months or even more.

At the moment just concentrate on getting out as much as you can and just ride for fun. If you start to train too seriously too early you may lose the enjoyment of that beautiful sport. However, if you feel like you want to push a bit harder then do it but not overdo it because you may end up with an injury. Try to warm up before every ride, lets say 15mins of easy, high cadence spinning to get muscles working and don't forget about at least few minutes of the same warm down as it will help you recover quicker. Rest when you feel tired and listen to your body.

Good luck and enjoy

ShutUpLegs

Buy a Power meter

dw300

ShutUpLegs wrote:

Buy a Power meter

Convert your garage into a wind tunnel.

davidof

kamil1891 wrote:

However, if you feel like you want to push a bit harder then do it but not overdo it because you may end up with an injury. T

Yes, maybe getting out of the saddle over short rises as they occur. Also practise technique: drinking, eating on the move, using the different bar positions etc.

Rulebritania

getprg wrote:

One other suggestion is to get a heart rate monitor to help structure your training.

As a former Infantryman I have a heart monitor built in its called passing out.

Rulebritania

Cheers for all the responses, I have taken them all on board. I really enjoy it and do not want to stop. Cannot wait to recover from all the Olympic duties I have had to do.
Then I can start getting out more, I will set off this afternoon with a 30+ at a steady pace the furthest so far is 23.4mi, 778ft Elevation, 01:44:05 Moving Time.
All around Basingstoke. I was knackered at the end but I was aware of Strava running in my pocket and that I had a few segments on the ride I did not want to be last.

indjke

kamil1891 wrote:

At the moment just concentrate on getting out as much as you can and just ride for fun.
Good luck and enjoy

Agree...
IMO if you had no previous aerobic sports expirience, then for at least one season (maybe even two) you needn't special training. Just ride. Ride more. Occasionally attacking hills. Learning skillz (track-stand on traffic-lights, various jumps, over potholes, for example, and so on)

When after several months you find you can easily cruise at 18+ mph that will be the time you can think about some serious training

Rulebritania

Well I took your advice folks and did 34 miles at a steady pace stopped twice for a couple of minutes. See it on STRAVA. http://app.strava.com/rides/21614381

a couple of steeper hills which took it out of me. A long way to go but I really enjoyed the afternoon, I have cervical spondylosis which aches when riding. I'll sort that by raising the handlebars a little.

ShutUpLegs

Rulebritania wrote:

Well I took your advice folks and did 34 miles at a steady pace stopped twice for a couple of minutes. See it on STRAVA. http://app.strava.com/rides/21614381

a couple of steeper hills which took it out of me. A long way to go but I really enjoyed the afternoon, I have cervical spondylosis which aches when riding. I'll sort that by raising the handlebars a little.

Quite a hilly ride that for someone who has been riding 3 weeks.

Rulebritania

ShutUpLegs wrote:

Rulebritania wrote:

Well I took your advice folks and did 34 miles at a steady pace stopped twice for a couple of minutes. See it on STRAVA. http://app.strava.com/rides/21614381

a couple of steeper hills which took it out of me. A long way to go but I really enjoyed the afternoon, I have cervical spondylosis which aches when riding. I'll sort that by raising the handlebars a little.

Quite a hilly ride that for someone who has been riding 3 weeks.

My legs told me that, although in my younger days (18-25yrs ago) I loved hill running when I was in the army. Then its a case of head down work hard. Can't wait to be fitter and challenge the upper echelons of the leader boards

SBezza

kamil1891 wrote:

getprg wrote:

A few rules of thumb to put some structure to your training.

First, increase training volume gradually. Generally increase volume (eg distance or time) by between 5 and 10% per week.
Second, take at least one day off a week (although you could do one recovery ride on the rest day of say 40 to 45 mins - recovery pace = speed achieved by your 90 yr old granny on a pashley on a moderate hill).
Third, at least twice a week (mid week) do some intervals - hill repeats or sprints.
Fourth, have an easy week every fourth week with reduced mileage and intensity.
Fifth, have one ride per week as a base building ride of at least 2 hours at a steady pace where you do not get out of breath - say Saturday morning.
Sixth, aim to build up to one long ride per week (Sunday?) of say 4+ hours with some hills.

Achieve all of that consistently over 6 months and your performance should improve dramatically.

What a bullsh*t... He just started cycling. No point of doing any intervals or superhard sprints at the moment and 4hours + rides also seem to be pointless... You would end up with an injury if you follow that. This is a plan for someone that does ride more than 3 weeks... probably few months or even more.

At the moment just concentrate on getting out as much as you can and just ride for fun. If you start to train too seriously too early you may lose the enjoyment of that beautiful sport. However, if you feel like you want to push a bit harder then do it but not overdo it because you may end up with an injury. Try to warm up before every ride, lets say 15mins of easy, high cadence spinning to get muscles working and don't forget about at least few minutes of the same warm down as it will help you recover quicker. Rest when you feel tired and listen to your body.

Good luck and enjoy

He did say build UP to 4+ hours on one of the weekend days, not just go out and do it. As for the chance of injury providing the bike fits properly the chances of getting an injury from cycling 4/5/6/7 hours is very low to be honest, more likely to get injured pushing too hard on an interval when the leg stresses are far higher. Only time you need to warm up is when doing intervals, cycling at endurance effort is hardly likely to cause issues without a warm up.

To the OP if you have only been cycling 3 weeks, you just need to accept that you could well lack stamina when the effort gets high, sustaining a prolong high effort takes fitness, and this takes months to attain really. I would just ride as often as you can, but first and foremost enjoy it. As you get fitter you will start upping the mileage and hence the time spent on the bike and you will get fitter, eventually you will be do this mileage at a much higher pace, and then doing this pace for longer periods.

Mix up your riding with shorter harder efforts, and longer rides (these will be done at a lower effort obviously). Go hard up the hills for as long as you can, as you get fitter you will be able to go further each time. Make sure you take rest as well though, no point going out hard each and every time as your body needs recovery to adapt.

BowtomePhil

I am /was similiar to you.

Recently I started cycling again and I do slow distance rides, started at 20, then 25, then 30. Then upped it to 40, now 50. All at my own pace, none of the technical stuff others suggest.

I also do 10 miles midweek at a quicker pace.

I have notices now that 25 is easy, and I can go a lot faster on the 10 milers. I keep a spreadsheet of my distances and times and have broken all my initial times. I am also 1 stone 1 pound lighter which helps.

i can't give you the info some guys on here can, but do what works for you.

I was doing the 10 miles In average 14, now I have done 10 in an average 17mph, I do have to slow for roundabouts, junctions etc.

keep up the good work

cyco2

davidof wrote:

kamil1891 wrote:

using the different bar positions etc.

Yes, that needs some investigating

simona75

Rulebritania wrote:

Well I took your advice folks and did 34 miles at a steady pace stopped twice for a couple of minutes. See it on STRAVA. http://app.strava.com/rides/21614381

a couple of steeper hills which took it out of me. A long way to go but I really enjoyed the afternoon, I have cervical spondylosis which aches when riding. I'll sort that by raising the handlebars a little.

Good effort getting over White Hill, you definitely approached it from the right side