cycling for fitness?

[phil newman]

Hi,just starting back to cycling after a few years bike hidden away in shed.I own a mountain bike which i have been using recently,however i found it was a bit of a slog,too heavy and not very good on a road surface.Reason getting back on the bike,mainly knee prob due to running for fitness,physio said to try non impact sport so cycling seems ideal..So last friday went to local bike shop,and after many questions,and advice from him,ordered a Marin ds1 SAN RAFAEL.Told me bike is suitable for road and towpath(80%) of my riding will be alongside river.Is it worthwhile fitting bar ends to new bike,as in the past suffered with painfull wrists numb fingers,would being able to have hands in different position help cure this?.And building up mileage,what would you suggest would be reasonable target going out 3xtimes week,including a 2hr session on 1xday.Dont want to overdo it in the early stages.any advice appreciated .Philpot.

 

[vickster]

Have bar ends added to the bike, also get a good pair of gel padded mitts / gloves. Make sure the bike is the right size (and set up) and that you are not putting too much weight through the hands - right size bike, saddle height right etc will also help the knee (or not harm it more so)

In terms of miles and freqeuncy, whatever seems right for you seems the usual sensible advice

The bike should be fine, although if perhaps on reasonable surfaces the suspension isn't strictly necessary but it'll provide some cusioning, If on road use the lockout on the forks (otherwise, you'll sap energy unnecessarily)

Enjoy

 

[Nigelnaturist]

Cant comment on bar ends.
Pretty much just keep cycling, to start dont venture to far from home, this doesn't mean don't do the miles, it's just I found it easier knowing I wasn't far in case of problems health or bike.
Last night I did my first 50km ride without stopping (usually for a cig) in under two hours, to some that's not fast compared to some, and to be honest it was an easy ride in terms of hills (gps gave a elevation gain of about 900ft)
My first ride of a similar distance and hilliness (or lack of) was 29.76m @ 11.2mph, so in two months I have gone from that to 31.64m @ 16mph avg, not a very great increase in the time, but this last wk or so it really is beginning to tell, as I don't feel the same about what hills I do climb as I once did, and can feel different parts of my thighs aching due to the exercise.

 

[Brommyboy]

When I first started cycle-commuting a 6 mile journey after many years without a cycle, it took me about a year to get properly fit. From then on I could hop on and ride 60 miles without bother. Give it time, and tweak the positions.

 

[BrumJim]

Little and often is my recommendation. My fitness is almost entirely due to daily 6-mile commutes, which is 25 minutes, 10 times a week. But fairly intense each time.

 

[phil newman]

Thanks guys..looking forward to my cycling once again.

 

[terry_gardener]

personally I wouldn't worry to much about mileage just get out and ride and enjoy it. When you tired or feel like stopping do so. mileage/speed will sort it self out.

 

[defy-one]

Find a 3-4 mile loop from your house,back home again.
This becomes your standard lap. Easy to bail out if your tired or the weather closes in
Gradually build up the laps to a max of 4. A cycling computer will help you see average speed.
I started like you with a knee problem,build up the miles gradually and you will be fine

 

[phil newman]

Find a 3-4 mile loop from your house,back home again.
This becomes your standard lap. Easy to bail out if your tired or the weather closes in
Gradually build up the laps to a max of 4. A cycling computer will help you see average speed.
I started like you with a knee problem,build up the miles gradually and you will be fine

Thanks defy-one,you mentioned a cycling computer?.I use a Garmin 110fr,for running,logs miles,av speed blah blah,i presume this will als be ok for cycling,cos i can log everything into Garmin website.Or do i need a bike computer?thnx.

 

[ianrauk]

Find a 3-4 mile loop from your house,back home again.
This becomes your standard lap. Easy to bail out if your tired or the weather closes in
Gradually build up the laps to a max of 4. A cycling computer will help you see average speed.
I started like you with a knee problem,build up the miles gradually and you will be fine

This ^^ is how I started out on the bike again after a 20 year break. A small loop going round and round. I did this for while and built it up to 10 miles and until my base fitness was at a level that I was confident at going out with my local borough cycling group.

Thanks defy-one,you mentioned a cycling computer?.I use a Garmin 110fr,for running,logs miles,av speed blah blah,i presume this will als be ok for cycling,cos i can log everything into Garmin website.Or do i need a bike computer?thnx.

No need to buy another computer if the one you have works fine. Though that's the thing with getting into cycling. You will soon start buying all sorts of new gear.

 

[ELPTX51]

Im not sure if shopping for the new gear is a curse or part of the fun.

 

[ianrauk]

Im not sure if shopping for the new gear is a curse or part of the fun.

Whoever said that cycling saves you money is a liar

 

[defy-one]

as Ian has said - any device that can record some basic stats to show your improvement is all that's needed right now. as the bug bites, you WILL spend!!
it's inevitable .... like rain in summer !

 

[Boon 51]

I love riding my bike and the fitness is just a bonus...

 

[MarkF]

Hi Phil, I started off on the same doctors advice, ruined knees from football led me to a non-impact activity and to start with I reckon I did 75% towpath/trail and 25% road. I am glad I didn't have suspension on my first hybrid (can you lock yours?) and I fitted bar ends straightaway, I couldn't have ridden far, often, without them, they make all the difference for only a few quid. Depending on your river/tow paths I'd probably look to fit 32mm tyres too, 40mm's are overkill and sap your energy.

I agree with Terry-Gardener, for now, just get out when you can, when ready fit a rack and take all you need for day out. Good luck.