How not to collapse as a newbie

[Samilktray]

So today I went on my first ride on my new bike (Carrera Zelos) and Jesus I'm unfit. I'm a 24 year old, slightly overweight, smoker, and I have seriously underestimated how unfit I have become. I cycled for around 40-45 minutes around my local roads and felt like I was gonna give up the ghost.

So to everyone out there, what is the best way to gradually build up fitness (give up the cigs, I know and this is a work in progress). Does anyone who's been in a similar situation have any additional tips that will help? Be it dietary or what not? What distances/time should I be starting off at?

Thanks for any help in advance

 

[fossyant]

Try 30 minutes. The key is ride often. You are better off riding for 30 minutes a day than 3.5 hours at weekend

 

[MikeW-71]

^^ that.

And give up the cigs

 

[wheresthetorch]

^^ and that.

And give up the fags.

Seriously though - stick with it and it will gradually get easier. Don't exhaust yourself - learn to enjoy it and you'll find yourself going further and further ...

 

[ianrauk]

And cut way back on the booze.
Take it easy and build up the distance over time.

 

[buggi]

My first ever commute was about 17 mile. I went from 0 to 17 on a challenge from my boss who reckoned I'd never keep it up! Took about an hour and nearly killed me. But I did this to work and back for 3 days per week and in week 3 I felt my fitness started to kick in and I've never looked back. I estimate I've done around 35,000 miles since 2003 so don't give up. It will NEVER be as hard as today. My advice is keep doing that route you've done today for 3 weeks and then come on here and tell us how you feel. Don't worry about breaking any records, keep it at a comfortable pace and do it every other day so you have a rest in between.

 

[deptfordmarmoset]

As a drinker and a smoker I'm afraid to add to this thread other than to suggest cycling within yourself, so that you're not quite out of breath but you're still working your lungs.

 

[xxDarkRiderxx]

Start at a pace that you feel you ride at all day i.e. start very slow... Do 30 minutes every few days or as often as possible. Slowly build up the time you are riding and don't worry about distance. The fitness will gradually come in time.

Don't give up.

 

[RichardB]

1, Give up fags. This is the best thing you will ever do. Trust me on this.

2. Stop eating cr@p. As far as possible, cut out processed food and sugar, and eat less but better. This is the second-best thing you will ever do.

3. Get out on the bike, 30 mins, 4 x a week. Make it regular, rather than strenuous, and build up by setting yourself achievable challenges. Try to do a bit more every time. Keep records, so you can see your progress.

As the weight comes off and the lungs clear, your fitness will increase in a way that will amaze you.

 

[raleighnut]

Just keep at it, I still smoke and have been known to drink a bit () and I'm in my mid 50s

 

[Mattonsea]

No fags = More cash to spend on bike stuff !!!

 

[Jimmy Doug]

Check that your bike is set up properly and that you have enough air in your tyres. Plus all of the above.

 

[cyberknight]

All the above and do not worry about comparing yourself to others as everyone is different, rides on different roads , traffic etc , for now just get out and enjoy the ride and you will be amazed how much further and faster you will go .

 

[Illaveago]

I should check that your brakes are not rubbing as they can put quite a drain on your energy. If your bike is set up properly you should be able to freewheel quite a distance.
Keep up the good work.

 

[annedonnelly]

Ride everywhere you can. Even a mile to the shops is good practice that gets you a little bit fitter and more comfortable on the bike.