Hi everyone! "New" to biking and this forum...some questions

[Monte1076]

Hi everyone.

Today I purchased the first bike I've had in a long time (a 21 speed), and I plan on starting to ride it as the beginnings of cardio, so I can work on getting in better shape for myself and my loved ones.

I'm 38, and I have a sedentary job (software). I used to be VERY active in my teens (football, baseball, etc), but as I've gotten older, I just stopped doing those things. I really don't work out at all now. But I've decided I need to start, which I'm told is the first step.

Anyway, right now I'd say I'm fairly out of shape, and weigh probably 210 pounds or so. At some point, I will incorporate weight training, but right now I'm focusing on the cycling aspect.

The "circuit" of the neighborhood I live in is about 1 mile. There's a larger circuit, too, that's a tad over 3 miles (if Google Maps is correct).

Now, I'm not a runner. When I was younger and more athletic, I could sprint, but I wasn't really a runner. Hence the new bike.

So on a 21 speed, what's a good gearing combination for the chainring and cassette to get me started? Also, about how far should I ride? I'd like to try to ride 4-5 times per week, or more (weather permitting) if I could.

And how does cycling compare to running/walking? I'm looking to burn calories/fat (i.e. lose the gut) and get myself in better cardio shape, too.

Any thoughts, advice, and opinions as I begin this endeavor are greatly appreciated.

 

[Citius]

Simple answer? Select a gear and ride. If it's too easy/hard - then change it. If you've literally not exercised for several years, then ride out in one direction for about 15 minutes and then ride back - and then extend the journeys as time goes on. The key to improvement for you will be regularity. Whatever you do, do it regularly. If you've been sedentary, then any exercise you do (walking, running, cycling) will be better than that. Just crack on and do it.

 

[xxDarkRiderxx]

@Monte1076 Respect goes out to you for starting this new vocation, you will not regret it. I cannot give you much advice on 21 speed. All I can say is if it has a good range of gears to get you up the hills around you local area should be ok. I would say cycling is easier than runnng but giving you a more cardio benefit than walking.

My wife has just started joining me on rides (I have been a keen cyclist most of my life and like you my job revolves around computing) and I found it was easier to start her off thinking about only how much time she was in the saddle and not about what distance she was achieving.

Start with short rides 15/20 minutes at a slow comfortable pace around your local area, only pushing if you have to up hills. Then extend the time to 30 minutes after a week or so depending on how often you can get out. You want to be hitting the hour mark at a comfortable pace that you feel you could do all day, fuel yourself as required.

Good Luck

 

[simon.r]

Pretty much agree with Citius. Middle chainring, middle cog on the back as a starting point. Go for the mile loop and see how you feel.

Don't forget to enjoy yourself!

 

[vickster]

Cycling wise, think around 30 calories per mile (less if flat and riding sedately, more if hilly and pushing it). BUT use it for bonus calorie loss, the weight is lost through eating less. The exercise will help you feel fitter as you lose the weight

Have fun biking

 

[Philh]

Agree with the other comments. Don't forget to change down before you stop or else you will struggle to get going again. Apart from that it's whatever works for you.

I started cycling "properly" again last year, I was 59. I had had cheap bikes but only used them as transport when away in the motor home. Riding the cheap bike was a chore and unpleasant.

Getting a decent bike has changed all that. Don't be too ambitious at first, start at a few minutes and build up. I am now up to the level where 25 miles is an easy ride and more importantly I look forward to going out.

Hills get easier every time you ride up one, the first few hills I thought my lungs were going to fall out.

One of the joys of cycling is getting out in the open air and seeing all sorts of stuff. Check out the cycle routes on Sustran to find traffic free or quiet roads.

For your weight training think about squats as the main activity. Leg strength, hamstring and quads, is good.

 

[Renmurew]

Hi and welcome. I'm still a fairly newbie like you, only been riding since the turn of the year. I have a desk job and have never been in to excersising. I started on short rides of a few miles and now regularly ride 20-30 miles a couple of times a week. Start with your 1 mile loop and see how you do. I'm sure you'll be increasing the number of loops fairly quickly and you're never too far from home if you need to stop. My local loop is 10 miles so it took me a while to get comfortable setting out to do that distance.

My other advice is to look at healthy eating. Cycling is great for getting fitter but you really need to combine it with healthy eating to see the weight falling off. I've managed to lose a stone since taking up cycling which is mostly due to eating much better. And the more the weight shifts, the more I feel enthusiastic about cycling and the faster I can get up the 2 mile hill I live on top of!

Set yourself goals, they don't have to be big, it might just be 2 loops by the end of month 1 or 30 mins of cycling, or an average speed of 10 mph but you'll get a buzz from challenging yourself and reaching your goals.

Above all, have fun! You'll enjoy being outside, fresh air smells really good and take in some beautiful countryside as you go.


Wendy

 

[Monte1076]

Thanks, everyone, for the great comments! I took the bike for a spin today (1 loop, about a mile). My heart rate was definitely up. I don't think I did too badly considering the temperature was 96 degrees F.

I started out on the innermost chain ring, and the lowest gear. By the end of my ride, partially due to fatigue, I was on the middle chain ring in gear 4. I'm hoping that if I keep it up, I can make two circuits by the end of next week or so.

The only time I'd really see myself riding LONG distances would probably be a weekend. I have other things going on that would limit my riding time (family, home projects, school, etc.) but I do plan on trying to ride either every day or every other day.

 

[mjr]

On my 21 speed, I start off in middle chainring and third lowest sprocket, then usually go to fourth lowest, fifth, big chainring and then move up and down the sprockets as needed, dropping down a chainring if I want to go below fourth on the back for long.

Ride as far as you like. If you've got a freewheeling group near you and can find a route to their start point, that can be a good way to be shown the best routes without digging through mapping sites.

Finally, well done!

 

[Ihatehills]

@Monte1076
Hi, we are in a very similar position, I'm just coming up to 38 and around the same weight and literally started cycling three weeks ago. I have cycled in the past but never with any regularity and the last time my bike was out was at least five years ago , since then I've done very little excercise of any description. I'm now cycling between 8 and 12 miles a day and haven't found it as hard as I thought it would be in fact I'm really enjoying it, my advice is to keep your pace relaxed and don't push yourself, then you can achieve longer distances and I feel more benefit, I've tried doing shorter distances whilst trying to keep my speed higher and I got just as knackered for a not particularly large speed gain and found this demotivating. I've now done a 22mile ride although this was almost completely flat an a cycle trail and a 14 mile loop on road with some horrid hills and 10 miles no longer seems very far. Lastly if you have some form of record keeping, I brought myself a garmin edge 200 on a whim, but there are lots of apps like cyclometer that can achieve tHe same thing, I found this really motivating and pretty addictive, I'm looking to get out at every oppurtunity, sorry for the long rambly post

 

[tommaguzzi]

Hello Monte welcome to cycling.
As a new rider it is best to start gently and build up your mileage slowly,that way you will not get disheartened and give up, leaving your nice new bike to rust in the shed after only a few rides. Promise yourself that you will not let that happen.
Don't worry about the gears just select whichever one is most comfortable for you at the time, change them as necessary just like a car.
To get started buy cheap cycle speedo and ride out for 2 to 3 miles then ride back do not try to over do it or the bike will finish up rotting in the shed. Increase the millage slowly and maybe add a small hill. You must ride regually at least 3 times a week, the more you ride the quicker you body will adapt. Once you can ride comfortably for 20 miles or so then you will realise that unlike running cycling rewards you with a new found ability to visit places you could never get to on foot. So try not to just ride around circuits locally take a look at a map and aim for new and interesting places.
You will quickly find places you never knew existed and it is such a feeling of ahievement knowing you got there under you own power.
If you are riding alone you will at least need to learn how to fit a new tube in a tyre because every one punctures at some time. Even doing that is rewarding if you are not generally a fixit kind of chap.
However cyclists are a freindly bunch and most will offer to stop and help if they happen upon a rider with a problem.
Look around your area for clubs they will be happy to take you in and before long you will be a hardy vet swapping stories in the cafe halfway round a sunday morning 80miler.
Good luck with your new bike and don't give up!

 

[User269]

The most important thing is to enjoy yourself.
Just ride and have fun, you'll see all sorts of improvements in no time.
If you want to get scientific about it, wait until you've been riding for a few months first.
Never mind the gut, aim to feel good, which you will if you do 20-30 mins 3-4 times a week.
You might also enjoy riding with others, friends, local CTC or other club if available.
Keep us posted if this helps with your motivation...............otherwise spend your time riding not surfing. Plus wot the others said.

 

[howard2107]

As always excellent advice already given. I agree break yourself in don't try to kill yourself, don't worry about the gut, it will sort itself if you help by eating and drinking properly. Ive only been back in the saddle a few months, and i can see and feel a difference in my overall fitness and appearance. I do about 30 to 50 miles a week, nice and steady uphill down hill and flatfish, on and off road. Ive lost nearly a stone in the last few months, no real change in diet, i do eat sensibly, but still have treats, and i like a few pints more than is should, and has as happened without a concerted effort to loose weight.

I usually use the middle chain ring and all of the 9 on the cassette, never venture onto the small ring, and very rarely go onto the top ring, but this is because of the routes i go on, not steep enough for the lowest gears and not smooth enough for the highest gears.

So get stuck in and enjoy, you will quickly get comfortable, and you will be surprised how far you can travel in an hour or so.

My routes are about 10 to 20 miles, and i am never more than about 2 miles or so from home, makes life easier if it goes pete tong.

Cheers................Howard

 

[Saluki]

Thanks, everyone, for the great comments! I took the bike for a spin today (1 loop, about a mile). My heart rate was definitely up. I don't think I did too badly considering the temperature was 96 degrees F.

I started out on the innermost chain ring, and the lowest gear. By the end of my ride, partially due to fatigue, I was on the middle chain ring in gear 4. I'm hoping that if I keep it up, I can make two circuits by the end of next week or so.

The only time I'd really see myself riding LONG distances would probably be a weekend. I have other things going on that would limit my riding time (family, home projects, school, etc.) but I do plan on trying to ride either every day or every other day.

96 degrees Where do you live? Just outside the Gates of Hell?
It's been cold here today (for July) and even the dogs didn't want to go out in the weather.

Glad you had a nice ride. Keep up the good work. You might be needing padded shorts as when you start riding, it's quite literally a pain in the bum.
Just keep right on spinning and the fitness will sneak up on you before you know it.

 

[Monte1076]

96 degrees Where do you live? Just outside the Gates of Hell?
It's been cold here today (for July) and even the dogs didn't want to go out in the weather.

I actually live in Texas. The part of the state where I live has had temps in the mid to upper 90's for the past few days. Today it's supposed to top out at 96ºF, but by the time I ride it's going to be 93ºF or so.

Glad you had a nice ride. Keep up the good work. You might be needing padded shorts as when you start riding, it's quite literally a pain in the bum.
Just keep right on spinning and the fitness will sneak up on you before you know it.

Funny you mention that. I noticed that yesterday. But since the route I'm riding is short, I've tried to ride it every day.