Tips for cycling beginner

mickrick1

Hi All,

I'm hoping that some more experienced cyclists might be able to give me some tips. I have been cycling for the past 2 months, 2 or 3 times a week. Yesterday I did my first 50 km cycle in the Giro D'Jigsaw in Galway (a charity cycle). Prior to this the furthest I had cycled was 32 km. The big difference yesterday was that I encountered some fairly substantial climbing for the first time. I have to say it put me to the pin of my collar. Even in the lowest gear I found the hill out of Moycullen towards Spiddal very hard work. I finished the course in 2 hrs 17 mins which was around about what I had hoped for.

My question is how can I increase speed on the flat. I was hammering away yesterday when a tandem went flying past me into the distance. It may be that I am just not fit enough yet (I am 53 and this is my first time to start cycling) but wonder if I am using the right gears. I alternate between the 2 gears on front derailleur depending on what feels most comfortable and move up and down the rear derailleur accordingly.

I am not yet ready/fit enough to join any of the local cycle clubs as I would struggle to even do 50 km on a regular basis. By the way, I purchased a Giant Defy 0 about 6 weeks ago, so I think the problem is me and not the bike.

Any help or tips would be much appreciated.

Thanks

Mick.

jackstaff

Keep pedaling mate your doing fine for 2 months training.

Captain Havoc

This time of year, the cycling clubs should be going easier, I think you should contact them. In regards to pedalling, you should use easier gears and try build up a good cadence (how quickly you pedal). In terms of gear selection, when riding in the smaller gear at the front you should be riding in the bigger gears (the easier ones) at the back and vice-versa.

In terms of getting yourself fit, you're still fresh to this, so no panic, you're doing great. Pick a goal for a sportive next year, whether that be 100km or 160km and build yourself up towards that. This time of year don't be worrying about hills. Most important thing is to enjoy it.

shaka

Well done mick on your first 50 km

You don't need to be fit to join a club, club I'm in and many others have beginner/improver cycles or groups. There is nothing like cycling with a few others to bring yourself o in distance and pace. You will also get some good advice regarding gearing.

Buzwaldo

Well done, keep going. I started 2 years ago, a small bit younger than you but not much. A problem I had was getting ahead of myself eg. did a few 50 k cycles, and then did a hilly 100km sportive. Set me back a lot as I injured myself and lost 4-6 weeks on bike.
On other occasions, had got up to a reasonable level, missed a few weeks, then got back doing a longer than usual cycle - sustained more niggles which held me back again.
In short, keep cycling regularly (hard in the winter unless you have time off in daylight),build it up gradually. If you get tired or a bit sore, wind it back a bit - rest is important also.
When you have more miles in your legs (perhaps in the spring) then start tackling some hills regularly (again building it up gradually). Most of all, enjoy.

MediaMan

Agreed - keep at it. You will gradually get faster, week after week, until you will be cycling effortlessly up hills that used to kill you before, or fast on stretches that you used to go slower. Without getting into fancy training techniques, the main thing is to practice at what you want to improve.

So if you want to cycle faster or longer then gradually increase your speed or distances (but not both at the same time!). Have a set route and time yourself on it once a month or so to see if you are improving.

The only counter intuitive training I would suggest is to make sure to do a couple of hours of low intensity cycling once a week. That would be a pace where your breathing is slightly raised from relaxed (so you are not just sauntering) but you could still carry on a conversation comfortably. That will improve what's called your "endurance base" which means you won't get wrecked cycling on the flat and you can save the hard effort for when it's needed.

BTW, tandems can go damn fast - two people on one bike - unfair advantage!

diomed

You need a track pump to get the tyres up to around 100 psi. Check the tyre sidewall for the maximum pressure. The bike will be faster with good pressure in the tyres.
http://www.chainreactioncycles.com/ie/en/s?q=track%20pump&sort=pricelow

mickrick1

Thanks to everyone for your responses. I think for now I will work on getting my speed up on the flat. To be honest I think much more climbing at this stage might just turn me off. I need to build up my durability before returning to the climbs. I have been in touch with one of the local cycle clubs and I can join them early in the new year if I feel I'm up to it.

Once again thanks to all for your tips and encouragement. It is very much appreciated.

Gallant_JJ

I reckon you should join straight away, now is a great time to join, pace is down and you should be well fit to keep up. I have yet to meet someone who hasn't found that Moycullen hill hard work.

yop

Join a club Mick, don't dis your own ability, there are so many levels in clubs these days. It will improve you no end and it will introduce you to new friends and also teach you a few things on going on spins. It will also take the boredom out of it and push you on when its peeing rain or inclement weather.
Get a good pair of shorts and a good jacket.

But enjoy yourself, thats the main thing. Welcome to the world of cyclists and lycra, motorists hate us, bike shops love us

Sinbad_NI

I found strava a great motivator. Not to be the best at any particular segment but to see my improvement over a set road/route as the weeks ticked by.

spoke2cun

Don't worry Mickrick. You're doing very well. 2 months is only a very short time. Compare your performances in 12 months. You will be surprized how quickly you progress. Good luck with it. Keep us informed on how you are doing and don't hesitate to ask for advice here. I would definitely join a club though. But always remember to enjoy it and look around you sometimes and enjoy all the great scenery we have in this country.

Sauve

Time and miles and plenty of both
But like others said, you're doing great so give yourself a pat on the back.

When I started out I had a friend cycle with me a good few times, and he would literally tell me when to change gears, how to gear change coming into ascents and descents etc. I was clueless.
It sounds like overkill, but it really gives you a good feel for it, joining the club will afford you any amount of willing tutors

lukegjpotter

If you're in Galway, my friend and I cycled 26KM all about the city.

http://app.strava.com/activities/82413593

I'd say get a cycle computer with cadence, if you don't have one, and try to maintain a cadence of 80.
When I have a cadence of 87 or more, I shift into a harder gear.

krissovo

lukegjpotter wrote: »

I'd say get a cycle computer with cadence, if you don't have one, and try to maintain a cadence of 80.
When I have a cadence of 87 or more, I shift into a harder gear.

What is the big deal about cadence? I keep seeing reference to cadence but what is the bottom line as to why cadence is so important?

lukegjpotter

krissovo wrote: »

What is the big deal about cadence? I keep seeing reference to cadence but what is the bottom line as to why cadence is so important?

It's about efficiency, and not smashing your pedals too hard. Here's an article on cadence http://adventure.howstuffworks.com/outdoor-activities/triathlons/training/cycling-cadence.htm

connolb2

Just wondering if the above advice is suitable for female cyclist who is unbelievably slow on the bike? I generally run and whilst not a fast runner, I'm not slow either so I wouldn't have thought that fitness was the issue? Also, the whole gear thing has me flummoxed. ? I just leave the bike in the one gear the whole time cos I haven't a clue. Have thought about joining one of the clubs and would love to but I genuinely believe I'm too slow!

alaimacerc

Don't know what that one gear is, but unless you only ever cycle on the dead flat, with no headwinds, tailwinds, etc, it's unlikely to suit you all the time! People commonly err on the too-high gearing side, but if you're cycling particularly slowly for your fitness level, it may be the opposite. i.e. you're rapidly "twiddling" in a low gear in conditions where you could easily go faster. If you're very non-confident with gear shifting you might want to practice on a particularly quiet road to get more of an idea what you're doing. Concentrate on shifting the chainring (front gear) if you don't want to be making a lot of adjustments, with whatever sprocket works reasonably in both/all three chainrings (but not either the very smallest or the very largest, to avoid excessive cross-chain, if you're not going to shift the back, too).

"Some say" you should aim for a strike rate of 100, but there's nothing especially magical about that. Ever pros vary considerably in what they prefer, and if you're not getting paid what they are, why worry about it more than they do? Just find what you're comfortable with, in terms of leg strength and cardio fitness, and try to push on from that.

A bike computer with cadence likely does help. But even a cheap one that just does the very basics is at least a good motivator. Though if you never change gear, you won't need to measure cadence separately from speed anyway!

bambergbike

Songs to counter cardiac arrest dial in your cadence on the bike:*

*may also be used to counter cardiac arrest