First Miles of a Ride

[rossjevans]

As you will see from my other posts, I have recently started cycling just for pleasure and fitness. In the 6 weeks since I started I have done just over 100 miles per week and noticed a dramatic improvement in my fitness and even feel like I've lost a bit of weight.

I've noticed something interesting lately, which was especially bad on today's 60 mile ride. In the first 20 miles my legs had absolutely nothing in them and I was really struggling, I even thought about turning around and going home. Anyway at the 20 mile mark I stopped for a quick water refill and a flapjack and carried on, from then on the rest of the ride was absolutely fine including some decent climbs.

Is this normal? Or am I doing something wrong? Thinking about it whilst on the ride the only thing I can think of are:

1. Not warming up properly - I did a few stretches before I left but that was it.
2. Eating too soon before the ride - I had breakfast (beans on toast - I know how to live) about half an hour before I left - should I have left more time to digest or had some sort of energy product in addition?


Any input or advice would be appreciated

 

[Fab Foodie]

Hi
I think you've hit the likely problems, and I'm certain they're common.

Stretching's fine (though I'm uncertain there's any great benefit when cold), but certainly gently warming-up is important (especially as you get older), that means setting-off slowly, spinning gently for the first few miles. At 48 I find the first 15 mins at least are required to get everything up to running speed.

Also digesting will divert blood to the stomach and intestines rather than powering the legs, again calling for a longer warm-up period.

 

[515mm]

+1 for above

chances are you ate a bit too close to your ride - carbs, fibre and protein all digest at different rates and what you ate is an almost perfect "feel fuller for longer" meal.

Next time, try porridge with honey at least an hour beforehand. If you're caught sans food before a ride, try an energy bar - and then eat another one during your ride a bite every 10mins. Avoid fatty snacks like flapjacks unless you're on a 3hr+ trip and going slowly.

Carb drinks like SIS GO electrolyte or Hi5 4:1 really work - especially for fast paced rides where eating solids might make you feel a bit sicky.

A 10 min warm is a good idea too - you'll end up lasting longer!

 

[pepecat]

I find that I generally need about 7-8 miles to 'get my legs in' so to speak. My legs can feel crap and heavy for the first few miles, and then they generally feel ok if keep going. I always eat porridge about an hour before I go, and take something oaty with me, but even doing that, I never feel good straight off. ALWAYS takes me a few miles to warm up and get my legs in the mood!

 

[Hacienda71]

It takes me a few miles to get fully warmed up.

 

[tyred]

I find I need about ten miles to get into my stride.

 

[WychwoodTrev]

I also need up to 10 miles before my legs feel good to go.

 

[aberal]

+1 for the warming up period on the bike. And you shouldn't eat for around an hour before you set off, but should eat every hour or so on the bike as well as drinking regularly.

 

[Angelfishsolo]

Agree with the eating too soon. The more liquid foods are the quicker nutrients will be delivered to your body, simple carbohydrates in liquid form are usually the quickest energy source, conversely solid food like oat flakes will take longest.

 

[lulubel]

I must be weird. When I used to commute by bike, I was often still chewing my last mouthful of breakfast as I went out the door! Now, I give it half an hour.

I definitely agree about warming up, though. It usually takes me about 30 minutes to really get "into my stride", and that's regardless of whether I've just eaten before the ride or not, so it must be down to the muscles needing some time to wake up. I get the same thing running - a 3 mile run is torture for me, but once I get past that point I feel as if I could go on forever.

 

[ebournecyclist]

You've had good advice already, so not much more to add. Make sure you are properly hydrated before the ride though. Your food is part of that obviously, but liquids in advance too. Drinking on the bike is good to keep you going (and I like to use a carb drink as others have suggested as well as plain water) but I guess I am basically saying keep your fluids up all the time, not just on the bike or in anticipation of a ride.

And yes, spinning is your friend until you get warmed up.

By the way, congrats on your first 6 weeks, it sounds like you are making good progress

 

[rossjevans]

Many thanks for your replies ladies and gents. Some very useful info which I will bare in mind next time I get out for a decent ride. Unfortunately I haven't been able to get out this week due to work and other commitments

Thanks again.