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advice as to how to start getting fitter/faster on my bike?

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  • December 19, 2012 at 7:36 am #17486
    racefaceec90

    apologies for cut/paste (have asked this on singletrackworld forum also).

    since getting my road bike last month,i would like to start to be able to get fitter/faster,so i can ride it as it was intended.the problem is that i am really unfit/slow (partly due to depression/laziness).my last ride of 27 miles took me 3 hours :”( on the road bike (i know).

    the thing i don’t understand also is when i used to drink/smoke i was a lot faster on my bike :O (i don’t ever plan on going back to drinking/smoking by the way i used to be able to ride 100 miles plus (this was when i did smoke/drink!) (around 2002-03 when i was 27-28).

    i don’t plan on racing by the way,i just want to be able to ride my road/mtb a bit faster. thanks in advance for any help/advice 😀

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  • December 19, 2012 at 5:48 pm #709275
    0
    Super Domestique

    Cool.
    Not sure if you’ll be
    Cool.

    Not sure if you’ll be on a budget or not but my first shoes were dhb and great vfm.

    For pedals, I started with shimano rl540 spd sl which are also gray in the vfm stakes.

    December 19, 2012 at 5:41 pm #709273
    0
    racefaceec90

    yes thanks Super Domestique
    yes thanks Super Domestique 😀 i have to agree with the review 😉 the bike is great.the first thing i’m going to buy for it though is some clipless pedals/shoes,once i’ve finished paying it off (then some proper cycling gear 😀

    December 19, 2012 at 5:28 pm #709271
    0
    Super Domestique

    racefaceec90 wrote:thanks

    racefaceec90 wrote:
    thanks everyone for the replies 😀

    i intend to start riding 2-3 times a week and just start to get my base fitness back. i will try and push myself once i feel fitter on the hills (try some fartlek training also).BUT as others here/on st replied,i will mostly be enjoying riding my bike :D

    Good for you mate.

    Did you see my comment on your YouTube video about your bike in cycling plus btw?

    December 19, 2012 at 5:22 pm #709269
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    SideBurn

    Would agree with everything
    Would agree with everything above; if you want to get quicker/better you need to enjoy riding (right equipment, clothing). Then do it as much as possible, there is a lot to be said for ‘training smarter’ but without good base mileage you will only go so far, even with the best coaching/technique. If you ride regularly, you will improve, then stop improving (plateau)… You then identify why you have stopped improving (usually not enough mileage) and on to the next plateau! I do not believe in short cuts, but, there is more to riding a bike than points and prizes. I just enjoy riding, despite the irritating minority of other road users who try to spoil my fun (and even when it is raining/windy). I find that I do not feel ‘right’ unless I get enough hours in. Now; its dark, wet, cold, windy and I need to get to work! F*** the car keys…..what can possibly go wrong? Joining the right club for you when you are ready is a great step forward.

    December 19, 2012 at 3:22 pm #709267
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    Simon E

    Just ride more, either solo
    Just ride more, either solo or in company. Hooking up with others will suit some people as it stops them putting it off each time. Some people just like to do their own thing.

    Provided you are comfortable on your bike, have some decent padded shorts/tights and other appropriate clothing, it’s a case of getting out there and riding regularly. And frequently. If you’ve had a few years off the bike it will take time to come back but it will improve.

    A healthy diet is important. Eat less of the starchy carbs, more fresh fruit & veg. Sports nutrition is a convenient substitute for real food – handy but not essential.

    December 19, 2012 at 3:19 pm #709265
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    racefaceec90

    thanks everyone for the
    thanks everyone for the replies 😀

    i intend to start riding 2-3 times a week and just start to get my base fitness back. i will try and push myself once i feel fitter on the hills (try some fartlek training also).BUT as others here/on st replied,i will mostly be enjoying riding my bike 😀

    December 19, 2012 at 12:47 pm #709263
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    Super Domestique

    Just to add to what I said
    Just to add to what I said before, I see on STW someone said ‘put away the computer’ and that, in essence is what I was talking aboout.

    When I stopped ‘going for a ride’ and started ‘training’ it can become a focus of figures – just staring at the computer, etc.

    In turn, that can be demoralizig to anyone, all the more so if you have depression to contend with. (my sympathy on that score btw)

    So to reiterate – ride and enjoy! The rest will come.

    December 19, 2012 at 11:35 am #709261
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    stuke

    Keep things simple,
    Keep things simple, especially to start with. You need to make riding part of your routine, this way other things won’t get in the way. This time of year can be hard to get out with the rubbish weather and cold but get your kit on and get straight on the bike without giving yourself the chance of talking yourself out of it. When you get home you’ll be chuffed that you did it.

    Time in the saddle is whats important and you need to be willing to push yourself as well. For starters find a loop, 10 miles or so and time your ride, this then becomes your benchmark and you can test yourself on it once a fortnight/month to highlight any gains in fitness.

    just ride as much as you can and the gains will take care of themselves. Keep this up throughout the winter and by the time you get to the spring you’ll be in a much better position to start concentrating on specifics and a more scientific approach.

    I ride 220+ miles a week in all weathers mostly thanks to a 40 mile daily commute and its become such a routine I haven’t used the car for work in the last 8 months. I eat what I want, drink what I want and that all adds to the enjoyment. Most of all have fun 😀

    December 19, 2012 at 11:28 am #709259
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    Super Domestique

    Don’t get too hung up on
    Don’t get too hung up on numbers either. Get out and ride and enjoy, the rest will come.

    December 19, 2012 at 11:00 am #709257
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    ilovemytinbred

    I would just ride more to
    I would just ride more to start with. There is plenty of time to get worried about all the other stuff later on.
    Get clothing that allows you to ride comfortably in all weathers and ride several times a week. Ride consistantly and you will get fitter. DOnt hammer it all the time, but equaly dont bimble either.

    At low levels of fitness it really is as simple as ride more.

    December 19, 2012 at 9:57 am #709255
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    keith roberts

    Also- when the cycling gets
    Also- when the cycling gets to much or just boring or tiring- try cross training,swimming or a little running,you dont have to do much to make a difference and doing something different can really help…ask any triathlete.

    How about joining your local CC? they can help you improve in a more social way too. and they will make you get better..

    December 19, 2012 at 9:46 am #709253
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    Raleigh

    Buy load of really expensive
    Buy load of really expensive carbon components.

    (Do not do this)

    Only eat sports food.

    (Do not do this)

    Follow all the rules.

    (Do not do this)

    –

    The Paleo diet

    (Do this)

    Long, steady riding until February

    (Do this)

    Go out with a buddy

    (Do this)

    December 19, 2012 at 9:34 am #709251
    0
    pepita1

    Get a heart rate monitor.
    Get a heart rate monitor. Read “Time Crunched Cyclist” by Chris Carmichael. You need to build a base which is done by riding at low intensity and will help body to use oxygen efficiently. Don’t know when u quit drink/ smoke or the amount of exercise and type you do but these things take time…especially the base. However, if you were riding high mileage in 2002 (not just a 100miles every now and again but weekly your body will re
    member.) Just give it time. And HAVE FUN. Also, we all have to remember that age does diminish the body’s capability so things might take a bit longer. Consider your diet too…the Paleo diet makes good sense and has changed how my body utilises the macronutrients I ingest…I use fat much more efficiently. Hope this helps and apologies for spelling errors as I’m using very small keyboard!

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