complete and utter novice

[jay clock]

Little and often. Now you can do 15 mins non stop, do a couple of 10 mins. The back to 15. someting like 15 15 15 10 15 18 18 18 15 22 22 22 18 25 25 25 and so on.... Enjoy!

 

[deejay74uk]

Many newbies pedal with too much force at a rate which is too slow. This burns up your thighs with lactic acid.
Most experienced riders select an easier, lower gear and spin pedals at a faster rate. You go the same speed, burn the same calories, but spread the effort between legs and lungs better.
To find a lower gear, put the front gears in the middle ring (usually marked 2 on controls) If you only have 2 rings up front, use the smaller one.
At the back start with the chain on 2nd or 3rd from biggest (marked 2 or 3 on your control)
If pedalling becomes too easy, change the rear to a bigger number (smaller cog). If it gets too hard, change down to a smaller number.
When you shift gears keep pedalling but ease up on the force you apply.

Ride at an easy pace for 10-20 mins. The first few weeks are all about getting used to being on the saddle. You can't do any 'fitness training" until you are comfortable riding, so don't push yourself hard yet.

Hi Michael, listened to your advice, felt much better legs didn't burn as much and i was able to go a bit further not much but a little ...thanks for the great advice !!

 

[Mrs M]

Hello
Well done, just keep at it, you'll soon be going further than you ever imagined
Just remember to keep having fun

 

[MissyR]

Well done for getting out there. All the basics have been covered above. Here is a clip of the Chairman of our local club he and his wife were in your situation a few years back but have used cycling to transform their lives around. I find it very inspirational being overweight (again) myself. I would say definitely get involved with a local club/breeze ride/sky ride anything like that as you can't but help be motivated by fellow riders.


View: https://www.youtube.com/watch?v=q8WAlsXF7W0


But most importantly enjoy it!