How far/how hard?

[confusedcyclist]

Hi all,

So I have been riding on the road for just over 2 weeks now and as I am already pretty fit (keen long distance runner) I have been feeling that I'm not really putting enough effort in and coming back itching to get back out there the next day.

I can comfortably run 10k, or 15-18k if I'm really going for it and wondering how far that would translate to in cycling.

15k will take me approx 1 hour 15 minutes, so I could ride for about the equivalent length of time but obviously its not the same as running, particularly when going down hill requires very little energy... obviously, the flip side is that hills are f***ing hard!

Anyone got any recommendations on how far I should be riding at this level, or how I can up my intensity without being miles from home absolutely knackered? It should be simple, but I'm trying to find a sweet spot for my evening ride and its not immediatley obvious what a sensible distance is for someone relatively fit.

What kind of distances did you guys ride as newbies???

 

[bpsmith]

I started doing 20 mile plus rides after doing nothing for 10 years or so. Not heavy, but definite unfit. Now doing 30 mile plus at a far greater pace after 6 months. Attacking more hills is my next goal.

Stick with it. If you're fit already, then try doing 20-25 miles and vary the pace. You'll surprise yourself in a few weeks time. Don't avoid the hills, like I did at first. They're hard no matter when you start them.

As far as distance from home, you can plan routes looping around your area which can soon add up, but mean you're never more than a few miles from home.

I am totally hooked now and you soon will be. They say running makes you a better cyclist and vice versa. You have a head start already!

 

[boydj]

You will be using your muscles differently on the bike, compared to running, so you do need to build up your cycling fitness. Your endurance fitness will allow you to go out for an hour or even two as long as you are not pushing too hard. As long as you stay well hydrated and keep the effort level reasonable you should not have a problem.

I'd suggest having a couple of long runs each week to build up your cycling endurance, gradually building up the time spent on the bike and learning the road skills and how to drink and eat on the move. It's important to stay well within yourself on these runs, as there is nothing worse than 'bonking' (same as hitting the wall) when you're still a few miles from home. With your background your cycling endurance should improve quickly. If you have the time you could throw in a couple of short, sharp interval sessions, staying fairly close to home, to improve your speed and learn how hard and fast you can go.

Check out the local clubs to see if any have runs suitable for relative beginners. Club runs are a great way of learning the skills and lots of clubs have different groups which will allow you to find the correct level.

 

[vickster]

Saddle soreness may get you before fitness, wear good shorts and check your saddle angle

Not sure why you need to learn to eat and drink on the move, you can stop, especially for the obligatory half way cake and latte Not everyone rides 'competitively' nor wishes to do so...long live the Pootle (@jefmcg ) ... take some cash

(and don't forget inner tube, tyre levers, pump if straying away from civilisation)

 

[confusedcyclist]

Great suggestions guys, I can't avoid the hills in this part of Yorkshire and a substantial part of my commute (when I dare to do it) will entail long up hill slogs. Still, good news for the ole' ticker

Any ideas on the best ways to find local cycle clubs (Google hasn't played nice in the past)

Ok, this week I'm going to challenge myself to a 20 mile ride (at a leisurely pace of course) and yes, I'll be stopping for a latte

 

[vickster]

Great suggestions guys, I can't avoid the hills in this part of Yorkshire and a substantial part of my commute (when I dare to do it) will entail long up hill slogs. Still, good news for the ole' ticker

Any ideas on the best ways to find local cycle clubs (Google hasn't played nice in the past)

Ok, this week I'm going to challenge myself to a 20 mile ride (at a leisurely pace of course) and yes, I'll be stopping for a latte

Look through the cycle club part of this forum...or pop Leeds cycle club in the search box

Enjoy your latte, I prefer mine skinny and wet, but each to their own

 

[bpsmith]

Dare I suggest Strava?

The Heatmap is a good start to search out popular routes:

http://labs.strava.com/heatmap/#7/-1.67591/53.63587/blue/bike

 

[inkd]

I was going to say Strava. Its certainly given me a kick up the arse, the "I need to shave off a few seconds more to get up the leader board" mentality is good BUT an evening pootle is just as satisfying

 

[palinurus]

I can comfortably run 10k, or 15-18k if I'm really going for it and wondering how far that would translate to in cycling.

Probably similar to a 25 mile time trial.

For 1 hr 15 minutes a 30 mile TT might be closer to the mark, but most TTs are standard distances. I would suggest a flattish or rolling course with all left turns and no traffic signals and ride it as fast as you can (Strava /cyclecomputer/ stopwatch), fix number of circuits to make about 30 miles. Given it's Yorkshire then you may as well make use of the hills though and do a hilly ride of similar duration.

 

[MarkF]

Ok, this week I'm going to challenge myself to a 20 mile ride (at a leisurely pace of course) and yes, I'll be stopping for a latte

Whereabouts in Leeds are you? Try the canal, good heart work out up the 5 rise locks at Bingley, leisurely run to Silsden but take the hill back out via East Morton, it is hard work but once done, you'll then have the towpath back to Leeds..

 

[Dogtrousers]

Saddle soreness may get you before fitness, wear good shorts and check your saddle angle

As @vickster says, the unfamiliar position and contact points on the bike may limit you more than fitness to start off with. You may experience problems with your wrists, neck, backside etc as you work out your best position on the bike.

Having made your peace with your bum, then use of different muscles will come into play, but it's likely that your cardio base fitness is good so this may well be the last thing to be tested.

Spend a bit of time bedding in, getting your mind and body round the new activity, and familiarising yourself with the handling of the bike.

 

[SatNavSaysStraightOn]

You don't make any mention of what distance you can currently cycle in the evenings that is leaving you "absolutely knackered". As others have stated, a high level of fitness in one sport does not equate to a high level of fitness in another - when I first returned to cycling after a 7 year absence I could easily walk 27 miles in a day in the mountains and do the same again the next day and the next, but I was shot to pieces after 1 mile on my mountain bike on the flat and it took a lot of hard work to get to the point of managing a 5 mile commute to work despite swimming 1km every lunch time.

Distance will come with time, speed is very much a personal thing - I know my max, that leaves me exhausted and I usually cycle at around 90-95% of that. It leaves enough in the tank for anything unexpected and gives a reasonable work out.

you may also find this thread show us your.... newbie progress helpful, if somewhat lengthy....

 

[Mark White]

Find some short-ish routes that bring you back home, and see how they feel and how quickly you do them. As they get easier to achieve, find a slightly longer route.

I think I started with about 10km which took about 40 mins. Soon I found a 20km route which was taking over an hour and now takes 45 mins. So that's my "quick morning run". Adding an detour gives me a 30km route which takes about 75 mins and is a longer morning run if I have time. Next step was a 50km route for the weekend, which developed to a 60km route which takes 2.5 hours.

So depending how I'm feeling and how much time I have, I've got different choices. I'll add more as I venture out further from home, but if I want to do more, like last weekend, I can do the 60km followed by the 30km.

Not very adventurous maybe, but I know where I'm going and where my stops and shops are.

 

[fossyant]

Running fitness doesn't translate well to the bike. My brother can do 10k in under 40 minutes without too much training, but get him on a bike, and my 13 year old wipes the floor with him climbing.

The key is 'do it often'.

 

[w00hoo_kent]

My minimum commute option was 7 miles one way, so I started with that. Once I was doing it comfortably I extended it out to 12 miles, I now oscillate between 12 and 16 as the mood takes me. I'm doing 30-40 mile rides as sportive practice, but they will increase in distance this month. I've been finding I feel useless at hills, but have a very good recovery rate.