Cycling question from a beginner.

**jade** · June 23, 2005, 03:04 PM

Re: Cycling question from a beginner.

Hey Penelope!

Originally posted by penelope

Well, I just got a bike and I have been taking 3 to 4 mile rides to get used to exercising (haven't been doing it regularly). I am usually at 12-14MPH on flat roads. My question is, now that I am ready to step it up, what should I aim for? What would be a good average distance/mph for me to work up to for weight loss? I see all these people doing 50 mile rides and I cannot believe it! So what do you recommend for the beginner? Thanks!

When I first started riding I did exactly what you are doing now. Your speed is good. One of the things that you might want to do is simply add one mile a week to your present distance. It is SO important to go slowly. So many times beginning cyclists try to 'go the distance' and ride 10-15 miles in a day after only riding 3/4. They end up the next day sore and then they don't get back on the bike. It is better if you add on those miles very gradually. Another thing you can do is add some hills in to the mix. Just some slight ones at first. It's important to learn to 'climb' but again it is a gradual transition.
In the beginning I rode the way you are riding for a very long time. If you're carrying alot of body weight on your bike know that in addition to cycling those miles you're also carrying added weight. As you lose weight you will also be able to ride farther. But please do yourself a favor and go slowly.
Those of us who ride those long rides (50+) train to do so. It's also important to remember that we don't ride 50 miles at a time. It's important to get off the bike and stretch out a little.
Over time you will work up to longer mileage. At that point I would encourage you to hook up with a bike club in your community. Or look for an organized ride like the MS150 (for multiple sclerosis) I remember my first MS150 well! I was riding a $99.00 Huffy mountain bike! That thing weighed a ton! But I didn't know any better. I had been training for a long time and finally decided to take the 'plunge' and do an organized ride. Even though it took me forever I did finish the ride. That next year I did my first BRAN (Bike Ride Across Nebaska) That was 8 years ago. I'm still riding!
I'm so happy that you are cycling! What kind of bike do you have? Please remember these important cycling tips:

*ALWAYS WEAR A HELMET: Believe me. I have taken many a tumble in my cycling experience. If I hadn't have been wearing a helmet I would probably be dead by now.

*STAY HYDRATED!: Having enough water on your bike is crucial. I have two water bottle holders on mine. Believe me, if you run out of water on a ride you're in trouble! 'Bonking' is not a fun experience (Bonking is when a rider is either didn't drink/eat enough to fuel him/her for the ride. It is NOT fun! Take it from someone who has been there!)

*Purchase some good cycling gloves: As you build up miles you will find that you will put some pressure on your hands. Unless you want them to end up looking like 'hamburger' do yourself a favor and buy some cycling gloves. You can get them anywhere and they are pretty cheap. But the padding is wonderful.

*LUBE UP! I always put some kind of lubricant on in those 'dainty places' of the female body. Otherwise you'll get sore and won't want to ride again.

*Stretch out before and after you ride: This is really important. It will save you from being so sore the next day.

Glad you're cycling! Keep it up and let us know how you do. Just remember: ADD THOSE MILES SLOWLY!

Be well-
jade :wave

**penelope** · June 23, 2005, 04:11 PM

WOW! Thanks so much. I feel a lot better knowing that you started off slow also. My bike is a trek 7200. My BF is a big mountain biker so he wouldn't let me get away with a super-cheapie wal-mart bike. It is really quite comfortable and I feel good on it so I am happy. I will definitely get some gloves and thanks for the girly tip

don't hear a lot about that sort of thing! I rode about 8 miles last thursday and had some serious pain above my knees. Tendons maybe? I have let myself recover and am going out today after work for a 3-4 mile ride to ease back in. I can't wait till I feel ready to do an organized ride. Thanks again.

**Iapetus999** · June 23, 2005, 06:34 PM

I would also focus more on time rather than distance right now.
The speed will come on its own.
Also if you belong to a gym you can do a "spin" class which is fun and you can regulate your own effort by dialing in the resistance as opposed to trying to keep up with a group.

Also I highly recommend a heart rate monitor...in some of the spin classes the instructor will call out percentages to try to stay at.
On the road heart rate is a better indication of effort than speed since speed can vary due to steepness/wind etc.

**jade** · June 25, 2005, 07:48 AM

Hey Penelope!
Nice bike! I have a TREK hybrid that I use to ride alot. TREK is a good company...just ask Lance! lol
I'm glad you feel comfortable on your bike! In the future, if cycling becomes as addictive to you as it did to me, you might want to consider a different seat that will enhance your comfort. Terry Performance (a bike company committed to women) has a great seat with a cut out in the center. It's very comfortable.
Keep cycling! You might want to ice up that area above your knees after you ride. Icing keeps the swelling down.
If you haven't already you might also want to make sure that your seat position is correct for your height. Your bike shop can help with that.
Heart monitors are effective or if that's not your cup of tea, many cyclists have cadance options on their cyclometers.
I think for you right now just getting use to the feel of the bike and riding at your comfort level is most important. All of that other (speed/distance/cadance/heart rate) will come along later!

Time to ride!
jade :hug

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