Starting cycling.

SherlockWatson

Hi Guys,

I was just looking for some tips for someone who will be starting cycling again to lose weight/gain fitness!


I mean I'm unsure as to what distances to try at the start, and how often to increase the distances, and if there's anything I should know before I get out there!

Lyaiera

I started cycling again a few weeks ago. I started out cycling about 15km in one go. I added to that over about 2 or 3 weeks and I was up to 23km or so. I bought a heart rate monitor at that point, roughly figured out my different training zones and realised I was going for too short a period at too high an intensity. I slowed down a bit and instantly managed to get up to 30km. My plan now is to increase that to 50km with a break for coffee and cake (a trick I learned from this forum :P )

You can go for much longer than you think if you don't try and break speed records. Find a comfortable pace that has you breathing a little heavier, but that you'd still be able to converse at and you can go for quite a while. It'll take you slightly longer to go the distance than someone with more fitness but you will mange a good distance.

veetwin

From somebody who started a couple of years ago and was overweight and unfit and just turned 40;

Cycle whenever you can. Even a few kms is better than nothing. If you can cycle to work it's the easiest and best way of putting regular miles up.

You should start at a distance which you can manage but are tired afterward. For me it was about 20 km but it could be much lower or higher. Throw in plenty of hills as you improve. Increase the distance as often as you can

Get a cycle computer and if you have a smartphone download the Strava app. It's a great way of measuring your progress.

You don't say if you have a bike or not. If you haven't get the best road bike you can afford unless there is some reason not to get a road bike.

As regards weight loss diet is key. All the cycling in the world won't compensate for a crap diet. I have gone low carb with extraordinary results in a short time but make your own decision or seek professional advice in this regard.

The only thing you might not know is this cycling business is addictive and once you start you can't stop!

SherlockWatson

veetwin wrote: »

From somebody who started a couple of years ago and was overweight and unfit and just turned 40;

23 myself and am fairly similar, play a good bit of indoor but not fit by any means.

Cycle whenever you can. Even a few kms is better than nothing. If you can cycle to work it's the easiest and best way of putting regular miles up.

I'm unemployed at the moment, so would have no problem going for a cycle in the morning/afternoon/evening as often as I can.

You should start at a distance which you can manage but are tired afterward. For me it was about 20 km but it could be much lower or higher. Throw in plenty of hills as you improve. Increase the distance as often as you can

I'd say if I cycled 5km I'd probably die afterwards as it is at the moment, but am hoping to eventually be able to cycle 40-50km on a saturday/sunday afternoon for a break.

Get a cycle computer and if you have a smartphone download the Strava app. It's a great way of measuring your progress.

Will do, thanks!

You don't say if you have a bike or not. If you haven't get the best road bike you can afford unless there is some reason not to get a road bike.

Using my brothers old bike for the time being as money is tight, but if I can see myself sticking with it, I would definitely be looking to upgrade if neccessary and would be here straight away looking for suggestions!

As regards weight loss diet is key. All the cycling in the world won't compensate for a crap diet. I have gone low carb with extraordinary results in a short time but make your own decision or seek professional advice in this regard.

Yeah, I've taken the measures to correct this in the last few months and have noticed that I have been losing weight over time, I am just hoping that if I step up the exercise it'll help that bit more!

The only thing you might not know is this cycling business is addictive and once you start you can't stop!

Hope so!!

Cheers for the reply!

nilhg

Apart from all the good advice above I'd add this, get a decent pair of cycling shorts, being comfortable on the saddle is a really important part of starting cycling.

joxerjohn

One of the queries is about what distance to cover.

I think when starting out it is better to think in terms of the duration of your cycle in rather than distance. So to start try and do a cycle of 30 minute duration and then built up gradually by extending your cycle by 10 mins at a time from 30 mins to an hour and then to two hours etc. This build up could be done over a 10 - 12 week period. The key point is not to over do it initially. You should try and get out 3 or 4 times a week. A two hour cycle will be equivalent to your 40-50 KM target.

bambergbike

When you begin to experiment with longer distances, you can start off with circular routes that let you cover a fair amount of distance without ever being much more than 10 miles or so from home. That often gives you a few different points where you can decide whether you feel like adding a bit more distance or an extra hill or whether it's time to head for home. If you add distance when you feel up to it, rather than involuntarily because you ridden too far away from home and left yourself stuck with a long ride back, you won't manage to torture yourself to the point where you lose the will to get out there and pedal.


'

fabvinny

SherlockWatson wrote: »

23 myself and am fairly similar, play a good bit of indoor but not fit by any means.



I'm unemployed at the moment, so would have no problem going for a cycle in the morning/afternoon/evening as often as I can.




I'd say if I cycled 5km I'd probably die afterwards as it is at the moment, but am hoping to eventually be able to cycle 40-50km on a saturday/sunday afternoon for a break.




Will do, thanks!




Using my brothers old bike for the time being as money is tight, but if I can see myself sticking with it, I would definitely be looking to upgrade if neccessary and would be here straight away looking for suggestions!




Yeah, I've taken the measures to correct this in the last few months and have noticed that I have been losing weight over time, I am just hoping that if I step up the exercise it'll help that bit more!




Hope so!!

Cheers for the reply!

you will get stronger all the time! started last year and used to do a small circuit near home which was 5k and i was wrecked after it!! but within a few months was up to 30/40k without much hassle.
good shorts are vital! and yes it is addictive!!!

SherlockWatson

Managed to get out yesterday and this morning, 7km yesterday and while I felt fairly fcked after it, I still thought there was a bit left in the tank, and managed to do an 12km cycle this morning, so I'll try stick to the 12km circuit until it becomes a piece of piss and then increase the distance a bit!

Cheers for all the good words folks!

thebouldwhacker

Congrats on your cycling.
If you think you will be upgrading soon and money is tight figure out what size frame you need, google sizing charts, and keep an eye out on the for sale forum here as it might take a while to get one.
Good luck!

Stokolan

Congrats on the cycling.

When I started cycling 4 years ago I didnt go for distance at first I used time. I was very unfit as I went mad into games and was sitting around at a computer for up t 14 hours a day.

My first cycle was 15 min. The following day I did 20min. On the third I went out for 30 min.

After a week of 30 min I decided to try a hour spin. Kept at an hour for a good weeks.

Once I was comfortable I started doing hilly routes and aiming for different distances up to 50k as I didnt have time to longer spins.

All I can say is keep at it. Go at you rown pace and it wont be long and you'll be aiming for some 100k sportives.

Also when you do plan longer spins give yourself the option of cutting it short just in case.

HivemindXX

Once you've done a couple of cycles pick a suitable charity cycle as a goal and train for it. Having a goal will encourage you to actually get out, without it you might skip a couple of days and before you know it you've not been on the bilke for weeks.

The An Post series has multiple routes in each event and the short route is usually around 50k. Most people can cycle that far given a few weeks to build up.
http://www.anpost.ie/AnPost/IrishCycling/An_Post_Cycle_Series/

There are plenty of other sportives if you feel up to something longer.

My other bit of advice is to get the required tools and spares and practice changing a puncture. It's probably going to happen eventually and you'll be happier if you already know what to do when you are standing at the side of the road.

pprendeville

All great advice above. If you can find someone to cycle with it helps especially when doing longer rides. Try be consistent and just build it up slowly. Mind that bike as well and don't let it get robbed.