How many Miles/Kilometres Per Day Should i Drive?

[JDM]

Im 257pounds (116kg) And 6'1 (184cm)

I got a new Scott bike today. Its pretty good. But im wondering how many miles/km should i drive daily? I cut out all the sodas and fastfoods already. I pretty much eat vegetable soup with some meat and mushrooms every day now. And drink lots of water.

I drove 12km today and it was pretty tiring. But maybe its because i havent done any sort of excercise for months? Some person said that try to ride 100 miles per week. Would that be a good idea? I would wake up early in the morning to go for a half an hour ride and so. But what should i eat for breakfast is what i would really like to know... And should i eat before riding or after? All kinds of answers are appriciated

 

[Rob500]

Hi JDM.
Firstly, well done on making the decision to get on your bike. At this stage just concentrate on getting the miles in when you can. Don't worry about what mileage other people are doing. As for breakfast, I usually take cereal or porridge and toast 45 mins - 1hour before heading out.

 

[black'n'yellow]

driving is not going to be any use at all- you need to ride your bike.

 

[HLaB]

None, cycle them

 

[JDM]

Yeah i ment ''ride'' English is not my first language you can obviously understand what im asking.

 

[black'n'yellow]

I would visit the doctor first, get a health check. You don't want to be launching into such a drastic exercise and soup-only diet without some kind of qualified medical perspective....

 

[HLaB]

Yeah i ment ''ride'' English is not my first language you can obviously understand what im asking.

I thought you did Just take it easy and gradually up it. 100 miles may be apt for that person just now but shouldn't be the end or target. I prefer a reason to travel like, the need to commute, or trips with friends and my mileage can vary last week I done 230miles (circa 350miles/week is a peak) but a few weeks ago I probably did sub 100. When I started off though, I was just cycling 0.75 miles to work and back (5x1.5) and then I gradually started taking detours and adding in leisure rides.

 

[byegad]

To begin with riding will make you very hungry at the end of your ride. Try to eat less than you feel like eating at this point. Within a week or two this will go away and all you need to do is gradually increase the distance you ride in a day. DO NOT ride every day of the week. try two days riding one day off to begin with, then three days on one off and so on but always give yourself at least one day off each week. As you gain fitness and lose weight you'll go further and faster in each ride.

 

[Garz]

driving is not going to be any use at all- you need to ride your bike.

Ride when you want to and ride harder when you feel good. Take a rest day if you feel tired or have any cold symptoms to allow the natural defences to build up again. Enjoy the riding!

 

[HLaB]

Ride when you want to and ride harder when you feel good. Take a rest day if you feel tired or have any cold symptoms to allow the natural defences to build up again. Enjoy the riding!

The last part is very important as it makes it psychologically easier to do more miles in the future

 

[Scilly Suffolk]

Good for you, well done!

Instead of measuring the distance of your rides, another approach is to time them: begin by riding for 30 mins (or whatever you feel comfortable with) and gradually build up from there. This method has the advantage of only requiring a watch or clock (you don't need to time it to the second), rather than a bike computer.

If you haven't exercised for a long time, then begin slowly: being too enthusiastic can lead to injury and other issues associated with over-training. Rest is very important, especially at the beginning; you must allow time for your body to recover and adapt to the stress that exercise puts on it, start by riding once every three days, for example, and listen to your body: pain is not a barrier to be conquered!

If you are exercising then your body will need more fuel in the form of carbohydrates, preferably ones that release their energy slowly, so don't starve yourself. Protein is needed to build, repair and maintain muscle: look for low-fat sources. Fruit and vegetables provide minerals and the micro-nutrients necessary for general well-being and good health: you can't really eat too many of these. If you sweat a lot when exercising consider supplementing your water with electrolyte tabs to replace the minerals lost: if your urine is dark you are dehydrated, if it is colourless you are drinking too much, it should be a pale, straw colour.

Eat regularly, a little and often: have a snack about three hours after a meal and eat a meal about two and a half hours after a snack (aim for three meals and three snacks). This will stop your metabolism from going through peaks and troughs which causes excessive hunger and risks over-eating.

 

[MrJamie]

Were a similar height and weight, and if im honest dont like the sound of the soup diet, apart from sounding a little extreme it doesnt sound sustainable. Just my opinion but id at least want some decent varied meals, both as a diet for the long term and to give adequate energy for exercise. Fair enough if it works for you though

Dont try too much too soon, it doesnt take long to build up the distance if youre sensible with it.