Distance

[camperdown9]

Hi

How quickly should a total beginner build up distance?

I have been cycling for 4 weeks and this is what I have done so far. From week 2 I have pretty much just followed a set 10km circular route. Sometimes I have cycled it twice to make 20kms. It always seams easier the second time round than the first.

Week 1
21st July Forest track 6kms
22nd July Road 20.6kms
23rd July Road 28.8kms
24th July Forest track 6kms
25th July Forest track 6kms
26th July road 46.6kms

Week 2
29th July road set 10km circuit
30th July road set 10km circuit
1st Aug road set 10km circuit
2nd Aug road set 20km circuit
3rd Aug road set 20km circuit

Week 3
4th Aug road set 10km circuit
5th Aug road set 20km circuit
7th Aug road set 20km circuit
9th Aug road set 20km circuit

Week 4
11th Aug road set 10km circuit
12th Aug road set 20km circuit

I know that I need to look for a new route to cycle but should I be pushing myself a bit more and try and do 30km a few times a week?

Thanks

Alex

 

[jazzkat]

I recall reading that you should only up the amount so many percent per week, but to be honest I wouldn't worry too much about it. Upping your distance by the amount you suggest shouldn't give you any trouble at all. Listen to your body if you start to feel a bit sluggish/tired back off a bit, if not go for it.
When I first started I just did the same 10mile loop every other day. Then I added long rides at the weekend. It doesn't take long to build up the stamina for long rides if you do them regularly.
Good luck!

 

[Markymark]

Give your legs a couple of days off here and there and then you'll cycle further. Quite frankly you could probably do 40km, just do it with 2 days before and after without cycling.

 

[BAtoo]

Depends what you're after and have time to do. If its just general fitness then something like 3 weekday rides each week and a long ride of about twice the distance at the weekend. Then add a few miles to the basic distance every month. Many of the plans that I've looked at follow that sort of plan. If you're after race training then the plans start to throw in strenuous interval repetitions during the rides.

When I was training for my charity ride (1000 miles in 14 days) I rode about an hour 3 or 4 times a week and then one long ride at the weekend. I stepped up the longer distance by an hour or so every few weeks. Nearer the ride I tried to do some successive long rides as the plan was 14 consecutive days. Time restraints mainly dictated the plan. I rode regularly August to December, did nothing Dec & Jan then got going again February for the ride in early June.
As it turned out I never got beyond 75 miles on a single ride and only managed 2 long rides on consecutive days. A torn calf muscle falling off the bike 4 weeks before the charity ride stopped me riding for 2 weeks.
On the ride I averaged 76 miles a day for 14 days, did 105 miles one day and 95 miles on 2 days.
I did have some problems over the middle weekend which suggested I wasn't quite fit enough - bonked after 65 miles then the next day legs gave out at 30 miles, following day did an easy 35 miles as a "rest" then back into 80 miles + a day for the rest of the ride without any problems.

BTW I'm very late 50's..

 

[vickster]

Remember to stretch when you get off the bike and get a computer that counts in miles

 

[winjim]

Remember to stretch when you get off the bike and get a computer that counts in miles

But you go further and faster in km.

 

[geekinaseat]

The reason you find it easier the second time is because you've warmed up and shaken the "heavy feeling" out of your legs, it takes me about 3-5 miles to warm up properly -before that I always feel a little low on strength and my legs feel heavy.

I don't think there is really anything that will prevent you going further, just be careful of energy, I have something to eat before I get to 40km and then every 20km thereafter, but you'll have to find out what works for you.

Maybe also vary the route a bit? Go exploring? Don't focus too much on distance and just make sure you enjoy it!

 

[Trevor_P]

@camperdown9 I'm fairly local to you, and only started cycling at the end of April. It took me just 84 days to get up to 100 miles. I went from 15miles to 30miles in one step. Then aimed for 50. The biggest barrier for me is at around 75km, when eating and drinking correctly before, during and after the ride is really important.

The best aid I use is a heart rate monitor. It's excellent for gauging how much effort I'm putting in. Then I 'listen' to what my legs are saying. There are tell tale signs if I'm pushing too hard, and I back off the effort for a bit to allow the legs to recover during the ride. Up to about 45 miles, I can put in really hard effort. Over 45 miles and some pacing is required. I'd imagine that distance will increase over time and as I lose more weight.

 

[camperdown9]

Last week managed to cycle 50km on Wednesday and then again on Saturday. Yesterday did 30kms, today set out to do 50 and had to call it a day at 40km. I don't get chest pains it just my knees and lower legs. Today after 40km I can hardly walk were as on Saturday after 50 I was fine.

Not happy

 

[vickster]

If your knees and legs hurt, it may well be that the saddle is not at the correct height. Certainly any chest pain should be checked - do you have a history of heart problems?

 

[camperdown9]

No what I meant was breathing was easy. That didn't hurt. I'm sort of convinced that from time to time my knees crack when I peddle.

 

[Markymark]

Last week managed to cycle 50km on Wednesday and then again on Saturday. Yesterday did 30kms, today set out to do 50 and had to call it a day at 40km. I don't get chest pains it just my knees and lower legs. Today after 40km I can hardly walk were as on Saturday after 50 I was fine.

Not happy

As Vickster sayd, get the saddle correct, google "heel method". Also, YOU NEED TO HAVE A BREAK. Cycling everyday doesn't give your muscles time to recover.

 

[vickster]

No what I meant was breathing was easy. That didn't hurt. I'm sort of convinced that from time to time my knees crack when I peddle.

Do they hurt when cracking? If not, probably nothing to worry about as long as the bike is set up right

How old are you?

 

[camperdown9]

No don't hurt when cracking, just make a noise thats all. I'm 40.

Just been to look at my bike and the back wheel seams a bit softer than the front, would that make cycling more difficult?
Its very likely that I have just done too much.

Week 4
11th Aug road set 10km circuit
12th Aug road set 20km circuit
13th Aug road set 50km circuit
15th Aug road set 20km circuit
16th Aug road set 50km circuit

Week 5
18th Aug road 30km circuit
19th Aug road 40km circuit

Alex

 

[vickster]

Check the pressures for the tyres on the sidewall and pump them up if needed. Tyres should be quite hard

Don't overdo it, at 40 knees cracking could be a little wear and tear, minimise further risk by ensuring bike set up right