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Increasing Milage - How much? How soon?(8 posts)

Increasing Milage - How much? How soon?Kristin
Jun 19, 2003 1:42 PM
When you're getting back into cycling after speding more than 6 months off the bike entirely--and your out of shape--how many hours should you plan to do per week to start? How many hours at a time is too much? Help me out here. What would a prudent riding schedule look like. (Please state it in terms of hours, not miles, since average speeds will affect the latter.)

I was missing lots of weekday rides to low motivation and weather, then trying to make up for it on Sunday. I think that's where I went wrong. So, no bikie bikie for me for at least 2 weeks. Then I get to start all over from scratch again.
Take it easy, hot shot!Brooks
Jun 19, 2003 2:08 PM
We know you want to jump right back in like the rest of us, but you really need to pace yourself. A lot depends on muscle memory, comfort level, and recovery. Start with weekday (evening) rides of a half hour 2-3 times a week. The weekend ride would be an hour. If this is way too easy, bump it up 15-20%. Keep adding 10 percent to the total each week with the weekend ride being about 50% of the total. For example, after several weeks you might be at 3-4 hours during the week and 3 hours on the weekend long ride. The big danger is thinking "I used to be able to knock off a two hour ride 3 nights a week and a 4 hour ride on Sunday, so I should start close to that". Instant problems after being off for 6 months. Maybe you even start on the windtrainer (you still have the one I sent you?) where you can get your muscles and seat used to the feeling again without having to concentrate too hard.

Take care and enjoy the riding again.
Brooks
I would start out with about three sessions per week, and onlybill
Jun 19, 2003 2:13 PM
long enough and hard enough so that you are never really breaking a sweat (other than a little dewey on hot days) and you can roll out of bed the next morning feeling maybe a little tight but not sore. Only you can be the judge of what that is, unfortunately.
Maybe four sessions, if you can swing it.
No training (specific workouts) for two months. Just riding. Then talk to us.
re: listen to your bodycyclopathic
Jun 19, 2003 4:30 PM
if you get more then should you'd know it.
BTW time alone doesn't tell you much w/o intesity.

Keep it fun, don't do hard work outs more then once a week. At beginning avoid hard workouts concentrate on low steady effort LDS 'till you accumulate 15-30hr in saddle
Don't think, just ride.MR_GRUMPY
Jun 19, 2003 7:58 PM
Ride just enough so that your legs hurt a little the next day. If your legs feel like somebody's been wacking at them with a baseball bat, you've overdone it. Even if you only ride for an hour, it's better to ride 5 times a week than 2 or 3 longer rides. If you feel like riding fast, ride fast for 15 minutes. If you feel like riding slow, just do it. There are no rules in cycling, except "NO QUITTING".
Some tipschar
Jun 19, 2003 8:38 PM
Kristin:

Just ride for fun for 3 weeks easy, say 1-2 hours at a time. No hard efforts other than the normal haven't ridden in 6 months stuff.

Now, what hurts most when you do these rides?
Legs
Lungs
Butt
Neck
Other

Weather should not be a factor, revisit rollo tommasi's I visited Belgium in April ride report.

Ride to work or take the bus (do they have bike racks?) and ride home the long way on alternate days.

Sell car, buy bike stuff.

Qualifications, Background and other boring stuff...
I restarted commuting after 5 years off the bike and day 1 did put me in difficulty, so did the rest of the week. didn't help that it coincided with record heatwave 114 F, but that didn't hurt, I just didn' have saddle time so wound up standing up the last 20 minutes as much as I could. Almost quit pedaling up the now puny grade (Big Hill at the time), but guys just can't quit and walk, especially as I had rode it many time on my Schwinn Continental, and I'm riding a Molteni Orange Merckx, just no way I'm getting off the bike.

So Kristin, just ride!

Get up early and ride with the sunrise. Now you have 1 hour riding (just call me base) and this will help with the other weekend rides.

Charlie
in one ear and out the otherJS Haiku Shop
Jun 20, 2003 5:10 AM
here it is again. write this down, K:

ride lots
tired? rest
good? ride more

thank you and good night.
2nd that... and they say men don't listen...Fez
Jun 20, 2003 6:10 AM
I notice a trend here. First it was bike fit, now its fitness. You ask, people respond, and you ask again.

The only person who actually listens less is probably me. Ask my wife.

Here are the answers:

1. If it does not fit, you must get-rid-of-it.
2. Ride easy, ride a little. Feel good? Repeat and increase time on bike gradually. Feel bad? Rest and recover and stretch.