Approach to fitness...

[Saluki]

When I started cycling - after a long lay off due to a torn achilles - I was really conscious of my cycling shorts so wore a bit tee shirt. I used to exercise using the "G.O.A.D.I.C.O.N.S" method. Which means Going Out After Dark In Case Our Neighbours See. Now I reckon that they are on the couch and it doesn't matter what I look like (still need to move 2 stone but it's going) as I am lapping them as they've not moved in an age.

Right, must stop chatting and get on with something. The sun is shining and I have a new toy to play with.

 

[w00hoo_kent]

Loads of good advice here. Pick and choose what works for you. The first 6 to 12 times you ride will be the hardest so don't bite off more than you can chew. Be very selective of your route and either intend to walk the steep hills (I know where you are in Rochester isn't flat :-) ) or just avoid them to start off with. You'll have enough inclines to deal with whatever. Hopefully you've options to go across the contours for a couple of miles. If you are already considering walking the steep stuff then any you cycle up are an extra bonus.

Pick a quiet time, or quiet roads to ride. You don't need the extra hassle of traffic and if you are feeling low about your riding it's much easier to just give up if you add in that you're just holding up traffic.

The walking will have some positive effects (when I went from 23 stone to 15 I started by walking, then moved on to cycling, I believe the base fitness from walking helped).

Make sure you have water with you. If you have someone you can ride with (who isn't going to try and push you) it is easier. Don't worry if you start with 15 minute rides, the important thing is getting used to the bike and riding, you can lengthen them out as you get better. I've always ridden with headphones in because I find the music a good way to distract me from the effort, I've mucked about with volumes so I can hear traffic sufficiently when the loudest tracks are playing. It also helps when the right song comes on to drive you up a climb (although Cash singing Hurt can really put a downer on an already tough climb :-) )

At the start of things you may spend almost as much time kitting up, sorting the bike and putting everything away as you do riding. It doesn't matter. I can't say it enough, with a bit of perseverance it will get easier.

 

[KneesUp]

At the start of things you may spend almost as much time kitting up, sorting the bike and putting everything away as you do riding. It doesn't matter. I can't say it enough, with a bit of perseverance it will get easier.

I might get shot for this, but if you're that unfit, you don't need to 'kit up'. I still ride in shorts and a t-shirt. In fact I've only ever owned one pair of cycling shorts, and I've always just worn t-shirts. Padded shorts are great if you're on the bike for a few hours. If you're on it for less than half an hour I don't think you really need them, personally.

 

[w00hoo_kent]

I'd go for padded shorts pretty much from the off, no point in making yourself uncomfortable. But I found that I never walked out of the door wearing what I had on half an hour previously when I started cycling. Even just changing into any old shorts and a T-shirt, grabbing your knackered trainers and hauling the bike out of the house ready to get on it is a faff and takes time, getting home I'd be soaked in sweat from my 3 mile marathon and need to change clothes, shower, put the bike away again etc. etc. A 20 minute ride could be an hour long job.

I didn't mean go out and buy bib shorts and a cycle jersey and all the rest, apologies if it sounded that way. All of that stuff comes later :-)

 

[KneesUp]

I'd go for padded shorts pretty much from the off, no point in making yourself uncomfortable. But I found that I never walked out of the door wearing what I had on half an hour previously when I started cycling. Even just changing into any old shorts and a T-shirt, grabbing your knackered trainers and hauling the bike out of the house ready to get on it is a faff and takes time, getting home I'd be soaked in sweat from my 3 mile marathon and need to change clothes, shower, put the bike away again etc. etc. A 20 minute ride could be an hour long job.

I didn't mean go out and buy bib shorts and a cycle jersey and all the rest, apologies if it sounded that way. All of that stuff comes later :-)

Of course - I sometimes get the impression here that people think they can't possibly ride a bike without spending £1200 on the bike and the 'gear' first and I just wanted to point out that that isn't the case - I didn't mean to imply that you were saying that though. Apologies.

 

[w00hoo_kent]

Top be fair, you've described where I've ended up if not where I started :-)

For me there was a point where I was doing double figures regularly every day on my commute that cycle specific kit just seemed to make sense. Now its what I wear unless I really am just going out for a few miles bimble. but equally my bikes are set up with the assumption that the padding will be in my shorts :-)

 

[S.Giles]

I didn't mean go out and buy bib shorts and a cycle jersey and all the rest, apologies if it sounded that way. All of that stuff comes later :-)

...or not, as in my case.

 

[Nigelnaturist]

I found cycling difficult when I restarted two years ago, but I found from the outset it interesting to see my distances and speed improve, and yes they were that low it was depressing, these days as others have mentioned 30+ miles is about a 2hr ride and 60+ miles easily do able, I still log as much info as I can and interesting to see improvements not only in speed and distance, but in lower H.R. and higher cadence, but thats just me we all find out own to enjoy cycling, just make it part of your life.

 

[nappadang]

Mate, just stick at it as often as possible. Start with ten min sessions and increase gradually, you'll sharp notice a difference. Don't buy expensive clothing to start off as it will not fit you in a few months time, believe me I know!!

good luck mate.

 

[TomSH27]

Hi all,

Not wanting to repeat my introduction post in the welcome forum, so I'll say it in simple terms: my fitness is currently rock bottom. I can't imagine another human being, no matter what size, being less able to endure prolonged physical effort than I.

Therefore, as I'm just starting out cycling, what do you think would be the best approach? I've read cycling fitness plans etc but even beginner ones seem slightly out of my scope at the moment. I've read other people essentially saying: just get out there and cycle, pick a route and attack it every day and you'll see the gains.

I want to achieve a balance between doing worthwhile, achievable exercise and not biting off more than I can chew and leading me down the "I'm not cut out for this" sort of thinking that has plagued most of my previous efforts. I also want it to be fun and challenging, without being too forensic.

For those who have come from a low levels of fitness, what worked for you? Are there any 'go to' guides to get me up and runn[cycl]ing?

Obviously diet plays a big factor, and I've got my head screwed on in that regard, despite the predicament I currently find myself in! My previous (initially) successful efforts to drop weight have come at the expense of extremely lengthy hikes/rambles/walks. However, this just built up my ability to walk for long distances, rather than attain any real level of fitness.

Cheers for any thoughts you may have

You may have put this in another post but just to save looking what is your age-weight-height? Have you any health conditions you know of?

 

[Hatevessel]

31, 19 stone, 5'10. Only health condition that I know of is being obese!

Thanks once again for all the encouraging responses. I pick up my bike tomorrow. I'm going to get out there, do what I can do as often as I can do it

 

[w00hoo_kent]

Make sure you carry liquids with you, even on a short first ride you'll be pleased you have it, especially as it's due to be hot for a while.

Spend some time when you collect the bike making sure everything works properly. The gears should change crisply, nothing should rub, the fit should feel alright. Don't be afraid to ride it a little and get them to make little changes if you need them. It's surprising how often the gears aren't quite right, or the seat could do with a bit more lift.

 

[Fubar]

I agree with what everyone has said and I started off on an old mountain bike doing the paths round our estate - I can still remember the feeling of achievement the first time I cycled 10 miles! Once I got into it I entered an event (Pedal for Scotland, 50 miles Glasgow to Edinburgh), told everyone about it and set up sponsorship - it was a really good motivator for me to realise I once I'd committed to it I HAD to do it (which I did, on the old MTB). Might not work for everyone but I find having a target works for me. Good luck and keep us all posted on your progress. Regards, Mark

 

[geekinaseat]

My first ride on my return to cycling (when I turned 30 - probably after a 18 year break) was maybe 2 miles (if that) of slow, not so confident, probably a little wobbly route around the block and I returned a sweaty mess. Now roughly a year later, in two weeks time I am doing a 100 miler (i'll still be a sweaty mess at the end of it though!). It is completely possible just remember to enjoy it and don't turn it into a chore.

I found a cycle path near me and just went exploring and each time I went a slightly different route or went a little further. it's amazing what you discover even in your local area that you didn't know was there as you'd always driven past etc. Nowadays I commute on my bike but I built my fitness up to that over a few months as I have no showers/changing facilities so I cycle in my suit and take it easy on the way in so as not to get sweaty and then change and race back

I use endomondo on my phone to track my workouts but don't pay too much attention to each ride on there, I look at the "macro" data, miles per month, all time total distance etc and gain great encouragement from those numbers going up on a weekly, monthly and yearly basis. I think I would probably get pretty disheartened if I looked at each ride and expected it to be better than the last one, that's just not how it works.

Just to reiterate, see the bike as a way of exploring, getting some "you time" into your weekend, a way to get rid of the stresses of working life and of course something fun! The fitness just happens on it's own.

 

[KneesUp]

I know that to be the most dispiriting bit. In the middle of my almost 20 year cycling haitus I had to use my bike (I kept it well maintained if hardly used, until it got stolen) to go and buy jump leads, ironically. Because we were in a hurry I tried to ride quickly. That bike had the same speedometer on it as it had when I was fit, and it was heart-breaking to read. Where once I'd have been doing 25mph+ I was struggling at 15 or so. Since I started again I don't have speedometers. You just have to forget about what you could do, it's too depressing! Think instead of what you are going to be able to do.

Actually I must confess this was a bit of a lie. I have a computer on one bike, but I've never put the sensor in place. It was reduced to £2.49 in Aldi and I couldn't say no.

Anyway today I put the sensor in place. I can confirm that my advice not to do so, which I myself ignored, is totally sound.

[goes off to check he has measured the wheel diameter correctly]