Is there such a thing as a beginner's cycling plan?

wuzziwig

Is there something for beginner cyclists similar to the Couch to 5K plan for runners?

I'm getting a bike through the cycle to work scheme on Friday. I have back problems so the bike is being customised for my ultimate comfort. I'm really looking to get fit on the bike and maybe shed a few lbs. So how do I start? Do I just jump on the bike and take off? What kind of distances should I be doing at the start? I will be cycling on country roads with lots of steep hills. What gear do I absolutely need to get? Obviously a helmet but what else would be good to have?

I cycled as a kid and have been on a bike a handful of times throughout my adult years so I'm pretty clueless when it comes to all things cycling. Any advice at all is appreciated.

Beasty

Try the Inquitus menu

Basically get out there and ride, building up time and distance - once you have a feel for it set yourself some goals. There are a number of training logs from people who started from a very low base

Lumen

Just ride your bike as often as possible.

wuzziwig

Thanks for that Beasty. It helps to give me an idea of distances etc. There is an 8k loop that goes from my house and back so I think I'll start with that one on Saturday and see how I get on. It doesn't seem like a great distance on paper but there are some killer hills on the route. I can envisage myself pushing the bike up some of them!

My plan is to cycle to work for the summer (5 miles each way). I bring my daughter to playschool on my way to work at the moment so cycling is out until she finishes up.

Should I cycle every day at the start or should I try alternate days? Will my backside be in agony if I go out everyday? And how long does it take to break it in?

C-Shore

I'm sure there will be plenty of others that will give advice but I'll give my 2 cents.

I don't know of any set plan, but again others may have some or there may be some to be found through a quick Google Web Search.

My first suggestion is just to start on flat ground, keep your cadence (pedalling speed) high and use Heart Rate as an indicator of progress.
So yeah, get a cheap heart rate monitor - there are good ones for less than €40. All you need to know is HR, no other fancy features for now!

I'd focus on your heart and lung health, or base fitness in other words.
So figure out your maximum heart rate(MHR), then I would probably do the following:

• Try to get out 3 days a week
• While it's boring, stick to the same route for the first 2-3 weeks
• See how far you get in fifteen minutes
• Turn around and go back (assuming it's flat ground and not windy, it should take another 15 minutes)
• Do this at 60% of your MHR
• Keep your Cadence high at about 90rpm (Easiest way to calculate this is that you count the number of times you turn the pedals in 5 seconds. To get 90rpm, it should be 7-8 if my maths serve me right - years of using a computer to tell me )
• The next time you go out, try to reach the same point 30 seconds quicker. If you are 30 seconds quicker, then cycle for another 30 seconds and then turn around- again aim to do this at 60% of your MHR
• Keep doing this trying to get to the same point a little faster, but don't overdo it. If you don''t always do it 30 seconds faster, then don't worry, it'll happen eventually.
• Hopefully, your heart rate should be a little lower doing it in the third week than it was in the first week.

After doing that for 3 weeks (9 spins in total), I'd probably try and do it on a once off spin at a much reduced time.
Try and do it 2-3 minutes faster than you first did it, and take note of what your heart rate is on that one. It should be a bit higher, at about 70% of your MHR.

Then after those 3 weeks, I might pick a different route, add in a hill or two and see how you get on doing the same thing as the first 3 weeks.
Eventually, you should see your Heart Rate go down as you do the same spins. As long as it's going down, you should be able for something a little faster, push yourself a bit harder to go further in the same amount of time.

After 6 weeks of doing that, then I'd focus on distance and set a distance goal. Based on the distance you had been doing in the previous 6 weeks, set a distance of about 30km and write down how long you think it will take you to do it.
Go out and do it at a pace that's challenging but again try to do it at 60%-70% of your MHR.
Time yourself and see how it compares to the time you wrote down.

After those 6 weeks you can start to figure out what longer distances you're able for and in what time.
It's really just about building the distance you can do in a certain time.

I'm not a coach or anything, but just giving my advice on how I get back to fitness after an injury.

I'm not one for hills, or hump back bridges for that matter but I do enjoy a good sprint so I like to fit in some sprint sessions too. They're good fun and a good way to mix it up so you don't get bored but I'd say wait until at least 12 weeks in before you start anything like that.

Sorry it's long winded but that's the way I do it.
I'd be glad to help if you had any more questions.

HivemindXX

An Post run a series of five cycling events during the year. These have multiple routes and each will have one that is around 50k long. They have a six week training guide here:-
http://www.anpost.ie/AnPost/IrishCycling/An_Post_Cycle_Series/Ready+Steady+Cycle/

It's good to have a target you are heading towards and the sense of achievement and atmosphere of those events is nice compared to solitary training.

You will probably have a sore arse, sorry, however you should stop suffering so much after just a couple of weeks. Padded shorts help quite a bit, and also reduce chaffing which might be an issue with the seams on normal street clothes. If you feel standard cycling shorts are a bridge too far you can get very similar things designed to be worn under your normal shorts/trousers. For example:
http://www.wiggle.co.uk/altura-tempo-under-cycling-shorts/

C-Shore

wuzziwig wrote: »

Should I cycle every day at the start or should I try alternate days? Will my backside be in agony if I go out everyday? And how long does it take to break it in?

Took me so long to write that, I missed this! Sorry.

Even if you get a saddle made out of marshmallow, I'm still going to say prepare for a sore backside.
It just takes conditioning, and it will go after your 4th or 5th spin. Although, do invest in a good pair of padded cycling shorts regardless.
If you're not one for the Lycra look, just throw a pair of loose shorts over them - but you'll be glad to have a pair of padded shorts.

As I said in my previous post, 3 days a week to start should be fine. You need time to recover.
If you're feeling good, you can do a 4th day but just be careful you don't overdo it in the first two weeks.
I wouldn't recommend you do more than 2 days in a row for the first 2 weeks. After that, you can move up to 3 days in a row. But if you do three days in a row, I would take 2 days off then.

I also just realised I missed your first question about gear.

I'd recommend the following:

• A helmet
• Gel Padded Lycra Shorts (you don't wear anything under these)
• Mitts to protect your hands in case you crash/fall off
• A few breathable t-shirts, cycling jerseys if you want but you can get cheap base layers in shops such as Dunnes, Penneys and Lidl
• Sunglasses for 2 reasons (So you can see when it's sunny and so flies don't get in your eyes when you go downhill or cycle very fast)
• A saddle bag that holds tyre levers and a tube for when you get a puncture
• A mini pump to carry on your frame inflate the tube that you punctured

That's all I can think of for now, sorry if I've missed something crucial.

Lumen

It is absolutely not necessary to own a heart rate monitor in order to make progress in cycling.

C-Shore

Lumen wrote: »

It is absolutely not necessary to own a heart rate monitor in order to make progress in cycling.

Oh sorry, just trying to give my 2 cents as it works for me but hopefully it creates better help for wuzziwig.

What do you find works best for beginning training and tracking progress?

fixie fox

Lumen wrote: »

Just ride your bike as often as possible.

There is a tendency in the modern world to over-complicate and professionalize everything. In other words, to make simple things complicated.

A few year back the housewives doing the weekly shopping, kids going to school, fellas going to work, etc, would do as much cycling as you are talking about without even thinking about it.

So, As Lumen said, just cycle the bike whenever you feel like it (but wearing a helmet of course). It ain't complicated.

C-Shore

fixie fox wrote: »

There is a tendency in the modern world to over-complicate and professionalize everything. In other words, to make simple things complicated.

A few year back the housewives doing the weekly shopping, kids going to school, fellas going to work, etc, would do as much cycling as you are talking about without even thinking about it.

So, As Lumen said, just cycle the bike whenever you feel like it (but wearing a helmet of course). It ain't complicated.

I'm not sure if you're talking to me, but if you are then you've both made me regret trying to help.

fixie fox

C-Shore wrote: »

I'm not sure if you're talking to me, but if you are then you've both made me regret trying to help.

No, no, definitely not. I gave one type of advice, you gave another. Hopefully both will be useful to the poster and he/she will take something from both ...

wuzziwig

Thank you all for your advice. I appreciate the time taken to give it. As I said I'm a complete novice at cycling so I really had no idea where to start. Yes I could just jump on the bike and cycle but I would have no idea how to go about getting my distance & speeds up. I would like to participate in an organised event eventually so I'd like to know what I was doing & not appear to be a complete gob****e (which I admit I am at the moment!).

C-Shore thank you for the equipment advice. I'm getting progel shorts. I'll be wearing something over them. I don't think the general public is quite ready for my Lycra clad ass! I do some running so I think my running tops & jackets should do for now. I'll speak to the shop about spare tubes, levers, pumps etc. though I have no idea how to change a puncture! I might ask the guy selling me the bike to teach me.

I can't avoid hills. No matter what direction I go I'll meet a few. I can't afford a heart rate monitor just now but I'll stick to the same route for a few weeks & work on decreasing my time.

Hivemindxx thank you for that link. There is an event near me in June. 50k might be a bit ambitious that soon but I'll see how I'm getting on.

HivemindXX

There's a ton of videos on how to fix punctures. Here's one of the first ones I found and it seems fine.

http://www.videojug.com/film/how-to-fix-a-bicycle-puncture

If I am going a long distance I always carry a spare tube or two so I virtually never have to actually fix the puncture at the side of the road, just swap the punctured tube for a good one. You can repair the tube when you get home.

That particular video misses one key point which is to check that the thing that caused the puncture isn't still lodged in the tyre. It's pretty frustrating to get a second puncture after five minutes because there's a big chunk of glass or a thorn embedded in the tyre.

New tyres can be pretty tight and consequently hard to get on or off the rim so don't expect it to be as easy as depicted in the video.

12 sprocket

wuzziwig wrote: »

Is there something for beginner cyclists similar to the Couch to 5K plan for runners?

THere is an excellent booklet, Inroduction to Cycling available from cycling ireland which covers most things a beginner needs to know. It also includes training programmes for different distances.
Details are on the front page of the Cycling Ireland Website

C-Shore

fixie fox wrote: »

No, no, definitely not. I gave one type of advice, you gave another. Hopefully both will be useful to the poster and he/she will take something from both ...

That's what I hoped, but then worried that I had potentially ruined the beginning of someones career and we'd never have an Eddie Mercx thanks!

wuzziwig

C-Shore wrote: »

That's what I hoped, but then worried that I had potentially ruined the beginning of someones career and we'd never have an Eddie Mercx thanks!

Ha Ha, I'll never by an Eddie Mercx. Wrong sex to start with!

12Sprocket, thanks for that. I'll check it out now.

Hivemindxx, that video makes it look easy. I'm thinking the reality is going to be a lot harder. I can always pull a damsel in distress pose on the roadside and hope someone gives me a hand!!

kerry4sam

wuzziwig wrote: »

... I'll speak to the shop about spare tubes, levers, pumps etc. though I have no idea how to change a puncture! I might ask the guy selling me the bike to teach me.

...

wuzziwig wrote: »

...

Hivemindxx, that video makes it look easy. I'm thinking the reality is going to be a lot harder. I can always pull a damsel in distress pose on the roadside and hope someone gives me a hand!!

Ah now, even some of us damsels can repair a puncture or at very least replace tube until returning to base. I carry a repair kit on my bike with spare tube within, but also necessary gear to repair puncture.
It doesn't matter how long it takes; just have some extra patience with yourself along with some persistance and it's actually okay to solve

You are receiving some great advice on here. I was and still am an absolute novice to cycling (see my cycling log if you like to check how I got started late last year). You should also read through this forum; some massive tips, tricks and general advice contained right throughout - fantastic resource imo!

Safe & Happy Peddling out there!

Darkstrike

For someone just getting back into cycling as of today(previous experience being mostly childhood), this has been a very interesting thread to read. Stuff like having a spare tube ready seems so simply sensible, but not something I'd have thought of, tbh.

endacl

Lumen wrote: »

It is absolutely not necessary to own a heart rate monitor in order to make progress in cycling.

You can always borrow one!

Joking aside +1. You'll know when your HR is elevated.

wuzziwig

Thanks Kerry4Sam, I'll have a read of your log as I'd love to see how others progressed from complete beginner. My son's bicycle is punctured at the moment so tonight I'm going to have a go at fixing it. It's just not something I've ever had to do before.

Darkstrike, I'd be interested in hearing how you are getting on.

Endacl, I run a little and you're right. It's pretty obvious when the heartrate rises!

HivemindXX

Here's another tip for fixing punctures. Everything to do with this is filthy, at least on my bike. Get cheap disposable gloves and just throw them out when you are done (obviously in a bin, not at the side of the road!).

You can get latex gloves from a chemist and they are great. You can also get food prep ones, which I got from one of those giant grocery discount places where you can buy 5 litre bottles of tomato sauce, but I find they tear more easily.

These are cheap, I think I worked out 15c per pair, and they scrunch up very small so you can stuff them in wherever you keep your repair kit.

If you do get oil on your hands toothpaste is pretty good for getting it off.

With regards to the damel in distress routine I find cyclists are very helpful in general. Not so much in the city but once you are in the countryside if you look like you are having problems they are likely to stop and ask if you need help. I snapped a bolt on my bike and had to walk quite a distance down from Sally Gap and every single cyclist that passed stopped to ask me if there was anything they could do. I might have been in distress, but I'm certainly no damsel.

Darkstrike

I was going to start a thread on this, but I suppose it'd be better suited to fit it in here.

The beginners shopping list/guide? Pretty much a list of basic things that a new cyclist should look to be collecting asap.

From what reading I've been doing the last few weeks, this is what I got so far.
Helmet(obv,)
Cycling shorts, padded
Regular shorts to wear over the cycling ones, if you don't like the lycra look.
Spare tubes,
Puncture kit,
Saddle bag(for the tubes and repair kit),
Cycling gloves,
Glasses/Shades(I need prescription, probably going to cost more than my bike.:rolleyes:)
Lock, if you plan on parking up in public

So, anyone got better advice, more things to add to the list, perhaps suggestions on brands and the like?

EDIT: I've just noticed that my list so far is pretty much just a worse version of C-Shore's suggestion.

Darkstrike

wuzziwig wrote: »

Thanks Kerry4Sam, I'll have a read of your log as I'd love to see how others progressed from complete beginner. My son's bicycle is punctured at the moment so tonight I'm going to have a go at fixing it. It's just not something I've ever had to do before.

Darkstrike, I'd be interested in hearing how you are getting on.

Endacl, I run a little and you're right. It's pretty obvious when the heartrate rises!

One day down, 1.25m in 10 minutes, and a pretty serious pain in the backside.

I'm going to plug away as is, but I believe I'll need a new saddle, my current one is very slim, and I'm a big, big lad. Looked at all the ones on Halfords, but not having the luxury of trying them, or the knowledge of exactly what'll suit me, it's hard to know which one I should go for. I don't want to go too wide either. I know I'll have pain regardless at first though.

C-Shore

Darkstrike wrote: »

I was going to start a thread on this, but I suppose it'd be better suited to fit it in here.

The beginners shopping list/guide? Pretty much a list of basic things that a new cyclist should look to be collecting asap.

From what reading I've been doing the last few weeks, this is what I got so far.
Helmet(obv,)
Cycling shorts, padded
Regular shorts to wear over the cycling ones, if you don't like the lycra look.
Spare tubes,
Puncture kit,
Saddle bag(for the tubes and repair kit),
Cycling gloves,
Glasses/Shades(I need prescription, probably going to cost more than my bike.:rolleyes:)
Lock, if you plan on parking up in public

So, anyone got better advice, more things to add to the list, perhaps suggestions on brands and the like?

EDIT: I've just noticed that my list so far is pretty much just a worse version of C-Shore's suggestion.

Haha no, you're doing great, and read your other post above, keep up the great work.
Just keep trying to add a little bit of distance to your targets and try to keep track of how you felt each time you get out I.E. did the same distance feel easier this week as it did last week.

The only thing I can think to add to your list is a pump to re-inflate the tube after a puncture.
Other than that I think you're on track to keep enjoying cycling.

Darkstrike

Cheers mate! Completely forgot the pump, bit silly to have a tube and repair kit and nothing to inflate with!

Had my second go, just in from it. 1.67m in 11m40s, feel about the same, perhaps my legs slightly weaker.
Moment I sat on the saddle, my bakside pretty much shouted, "Oi, come on lad, do you not remember yesterday?! Bah!"

Another thing for the list, a cage and water bottle. Despite my short distances, really could have used a drink about half way through.

EDIT: Forgot, got fingerless gloves today, and that was a nice start, hands feel better, were numb yesterday.

endacl

List of coffee stops would be useful too. Especially those that keep a track pump behind the counter!

On that note, I was out in the happy pear in greystones at the weekend. If anybody does an early spin in that direction, they do free porridge, which is the equivalent of free petrol if you were driving! Do buy a coffee as well while you're there.

Darkstrike

endacl wrote: »

List of coffee stops would be useful too. Especially those that keep a track pump behind the counter!

On that note, I was out in the happy pear in greystones at the weekend. If anybody does an early spin in that direction, they do free porridge, which is the equivalent of free petrol if you were driving! Do buy a coffee as well while you're there.

Wow, that is fantastic! :cool:

wuzziwig

Well done Darkstrike. I'm dying to get started but have to get my bike first!

Your list is pretty much what the guy in the shop recommended I get. He didn't mention gloves though. I'll get him to throw them in for free if I can when I'm picking up the bike!!

Hivemindxx, great tip on the gloves. For some strange reason my mother has boxes of them in her house so I'll nab some from her.

Ok the bike I'm getting is a KTM Road 1. Anyone have any experience with a bike like this? I'm getting the handlebars curved back slightly so my back is upright. When I tried it I felt that my elbows were locked when I held my back in the position I need to keep it in. I have to say the guy I'm buying it from has been a huge help. Thankfully he really knows his stuff because I'm clueless.

endacl

wuzziwig wrote: »

Well done Darkstrike. I'm dying to get started but have to get my bike first!

Your list is pretty much what the guy in the shop recommended I get. He didn't mention gloves though. I'll get him to throw them in for free if I can when I'm picking up the bike!!

Hivemindxx, great tip on the gloves. For some strange reason my mother has boxes of them in her house so I'll nab some from her.

Ok the bike I'm getting is a KTM Road 1. Anyone have any experience with a bike like this? I'm getting the handlebars curved back slightly so my back is upright. When I tried it I felt that my elbows were locked when I held my back in the position I need to keep it in. I have to say the guy I'm buying it from has been a huge help. Thankfully he really knows his stuff because I'm clueless.

If you're upright, you're a sail! Most of the effort of cycling is pushing air out of the way. Get as low as you can. Over time, you'll get even lower as you lose belly. Not that I'm saying you have loads of belly to lose! And you don't want your elbows locked. The arms are great shock absorbers, but only if you let them be. As you get more used to riding, you'll find its more a whole body effort than just a legs thing, although the legs do the bulk of the heavy lifting.

endacl

Actually, not so much a sail as an airbrake. Sometimes being a sail would be good...

wuzziwig

Thanks endacl, that makes sense. I'm hoping as my abs/core firm up it will give better support to my lower back & then I'll be able to go lower. At the moment extending forward for more than a short period of time = severe pain.

Now I'm going to really make an idiot of myself and ask possibly the dumbest question ever. How do you know what gear to use to go up hills? Do you just keep shifting down until you find one that you can pedal?

Darkstrike

Hills for me so far, are an absolute bear.

My route takes me a short distance downhill at first, and back up it at the end, which I'm really struggling with.

I went for a 2nd spin today, deciding to go up first before I'm tired out, hoping it would be easier. No such luck, bout a quarter mile up, and another back down in 5 mins total including a short stop(30-40 seconds) to rest.

endacl

wuzziwig wrote: »

Thanks endacl, that makes sense. I'm hoping as my abs/core firm up it will give better support to my lower back & then I'll be able to go lower. At the moment extending forward for more than a short period of time = severe pain.

Now I'm going to really make an idiot of myself and ask possibly the dumbest question ever. How do you know what gear to use to go up hills? Do you just keep shifting down until you find one that you can pedal?

Don't ask me. I'm crap going up hills! I try to keep a steady cadence, and drop down the gears till I run out of gears. And pace yourself. If you're going as fast as you can half way up a hill, you'll probably run out of juice before you hit the top...

Youtube is your friend...

Find people to go out with. Share the misery.

endacl

And 'not so good' climbing can bring other benefits. Comedy, for one!

Darkstrike

Good vids! That first one has some interesting techniques to try out.

endacl

Darkstrike wrote: »

Good vids! That first one has some interesting techniques to try out.

The second one has some interesting techniques not to try...

:P

Darkstrike

Hahahaha, I dunno, I definitely see a few of them happening sooner or later.

New2bike

Hi Guys do ye mind if I trow my two cents in would definately recommend a good track pump as the mini that you have on the bike will only get you enough pressure to get you home. I got the yellow Joe Blow from Halfords and find it easy to use however Cycle Scene in Cork have a great offer on a Kls Track pump at the moment only€18 best to get their offers from their Facebook page thinks its cycle scene bikeshop not sure my Facebook is not working at the minute.
Also good padded shorts are a godsend as I started with cheap unbranded Lbs shorts and was in agony until I was referred to Dhb padded shorts by Nilhg on this site. They are soooo comfy got them from wiggle.co.uk, Now if I can just stop the pins and needles running down both arms while out on the bike I might just be able to give this cycling lark a good crack!!

endacl

New2bike wrote: »

Now if I can just stop the pins and needles running down both arms while out on the bike I might just be able to give this cycling lark a good crack!!

Easy fix....

Darkstrike

It's becoming more and more noticeable that the shorts are important, I'm hoping to get some tomorrow.

The track pump seems sound advice too, I didn't realise that the hand pumps weren't powerful enough for the main job, but I'm lucky in that I have access to air compressors.

New2bike

endacl wrote: »

Easy fix....

Like it Endacl!! Why did I not think of this earlier

pelevin

Giordana Silverline are a really nice shorts, about 70euros from CRC & if in yr local bike shop price should be pretty similar.

wuzziwig

Oh God I shouldn't laugh at that second video because one of them could be me!

They guy in the bike shop did mention getting a good track pump alright. My Dad has one to pump his wheelbarrow so that might do me.

Thanks for the advice on the shorts. I'm going to try the Progel shorts and if they aren't up to much I'll get better ones.

I think I can pick up my bike today if our HR department has sorted out the cycle to work forms. Though with their track record it could be a few months before I get my bike. I'm going to take her out for a spin tonight if I get my hands on her.

Darkstrike

Can't wait to hear how you get on Wuzziwig.

enas

endacl wrote: »

And 'not so good' climbing can bring other benefits. Comedy, for one!

What's wrong with them? I can't figure out the reason why most of them fall or ride straight to the verge?

endacl

enas wrote: »

What's wrong with them? I can't figure out the reason why most of them fall or ride straight to the verge?

Clipped in + sudden steep climb + knackered = comical topple.

They have a sudden switch to slow motion. Unfortunately, nobody told gravity. At the same time they realise they're not moving forwards anymore, they're moving backwards...

wuzziwig

Well I'm still bikeless. The stem needed to modify my handlebars hasn't come in yet. It could be next Fri before I have it. So another week talking about cycling & not actually doing any.

Esroh

enas wrote: »

What's wrong with them? I can't figure out the reason why most of them fall or ride straight to the verge?

Think the road being slightly damp meant a wheel spin for some of them. Then others just seemed unable to get round those in front who went down.
You could see the guys with the Bike skills to ride thru gaps or around guys who were stopped.
Finding your sweet spot where you keep the weight over the back wheel while standing up comes with practice.

Darkstrike

wuzziwig wrote: »

Well I'm still bikeless. The stem needed to modify my handlebars hasn't come in yet. It could be next Fri before I have it. So another week talking about cycling & not actually doing any.

Bummer mate,

endacl

Esroh wrote: »

Think the road being slightly damp meant a wheel spin for some of them. Then others just seemed unable to get round those in front who went down.
You could see the guys with the Bike skills to ride thru gaps or around guys who were stopped.
Finding your sweet spot where you keep the weight over the back wheel while standing up comes with practice.

Fair old camber on that road too.