Ok, so I have a bike, now what?

[sabian92]

Hey there, first time poster/biker.

I have a mountain bike that I bought with the intention of losing weight (I'm about 5'10, 14 stone, I'd like to be around about 12 1/2 stone) a year ago and I've only ridden it 10 miles. However, I'd like to get into fundraising for charity. I signed myself up on a JustGiving page for a 185 mile bike ride in 2011 and I'd like to actually go and do it.

I just don't know the best way of building my stamina and muscles up. I have very poor muscle tone anyway (I have dyspraxia) and I'm about as unfit as I could be. I haven't done anything physically demanding since I left school in 2008 (I'm 18 now) so I'm at the bottom of the ladder. I assume as I bike more the weight will come off so that's not a major worry.

Also, I know nothing at all about tyres, maintenance, different parts (to a point, I can name most of them on a bike) so advice on that would be great too. I'm going to get a GPS as well to keep a proper look on my fitness as well.

Thanks a lot, I know I ask a lot.

 

[gaz]

just get out and get those wheels rolling.

 

[snorri]

I assume as I bike more the weight will come off so that's not a major worry.

It is not as simple as that for most folk, some adjustment of food intake is likely to be required.

 

[sabian92]

just get out and get those wheels rolling.

Is it just a case of doing as much as I can? I'm very naive when it comes to exercise and I don't want to overdo it and end up worse off than I am now.

It is not as simple as that for most folk, some adjustment of food intake is likely to be required.

Well, I've been at a steady 14st since I was about 16 so I probably don't need that much changing to get the weight coming off me at least a little bit. I've managed to swap coke and the like for water and cordial so I'm just trying to build my intake of water up to around about 4 litres a day (It's probably less than half that now).

 

[Ticktockmy]

Once you start cycling, the exercise will burn off the fat, but build up muscle, which of course will keep your wiegth up, its striking a happy balance between exercise and food intake.

 

[sabian92]

Once you start cycling, the exercise will burn off the fat, but build up muscle, which of course will keep your weight up, its striking a happy balance between exercise and food intake.

I'm not too concerned with my weight because I don't need to lose all that much - I just need to be healthier and stronger. I was told to alternate between pushing and taking it easy on alternating days - is this a good way to do it? Saying that, just riding my bike at any pace gets me out of breath after about a minute when i'm on a flat, never mind a hill.

Sorry I ask so many questions - I really want biking to become part of my life through making me fitter and healthier and doing this bike ride (it's for meningitis which I lost my mum to 10 years ago so it is quite a special thing for me to do), as well as others.

 

[marinyork]

If you're finding it very hard at the moment just get out 5-6 days a week on 5-10 mile rides. Your body will get accustomed to it in a month or two and then you can work out a more rigid training programme.

 

[sabian92]

If you're finding it very hard at the moment just get out 5-6 days a week on 5-10 mile rides. Your body will get accustomed to it in a month or two and then you can work out a more rigid training programme.

I assume starting closer to 5 miles is a good point to start with to see how my body reacts, then building up more towards the 10 milers after 4 weeks or so is a good plan?

Another probably very stupid question - what do I wear? I sweat horribly in jeans and a t-shirt with a hoodie on, but freeze without a hoodie. I can't win!

 

[marinyork]

I assume starting closer to 5 miles is a good point to start with to see how my body reacts, then building up more towards the 10 milers after 4 weeks or so is a good plan?

Another probably very stupid question - what do I wear? I sweat horribly in jeans and a t-shirt with a hoodie on, but freeze without a hoodie. I can't win!

If that's where you feel you are at then absolutely. Do 5 milers. They'll get noticeably easier in the sense of bits won't kill/get out of breath and it'll feel more like exercise, you'll see improvement over week(s) so stick at it.

You can wear whatever you want. I started out with jeans and cords. It is summer though so one doesn't necessarily need to wear that much. Arm warmers are useful to have. If you find the sweat annoying though I'd think about something that wicks, some kind of base layer or cycling jersey and you can always wear a T shirt on top. Instead of jeans I'd recommend ron hill trackster/bikesters.

If you want some cheap gear head to Aldi/Lidl do a search on here for whenever they have their kit in, might even be this thursday (could have been last thursday).

 

[Peter10]

Diet will play a part to getting stronger. You need to be eating the correct foods to keep your body in the best condition to grow and develop. I see it a lot where young guys come to the gym 6 days a week, workout and 6 months later they are hardly any bigger as they don't have a good protein and calorie intake. The same goes for guys who workout all the time and never take a break to allow for recovery (which is where your muscles actually grow & get stronger).

There is a balance between diet and exercise which you will to find yourself. I enjoy exercising and weightlifting have been involved in sport all my life, I now use cycling for my stamina training as I hate running, but, I also have a tendency to eat a lot, especially on the late and night shifts.

I'm not an accomplished cyclist at all, so the last thing I can do is give you cycle training advice for the 185 mile ride, so I suggest gradually asking around on here, but what i can recommend is spend some time getting good overall strength in all the major muscle groups such as your back, arms and legs. I haven't ever cycled beyond 50miles but my back and neck hurt more than anything at the end (probably had poor posture though).

Take it slowly, but build it up and work hard.

 

[Bandini]

Another probably very stupid question - what do I wear? I sweat horribly in jeans and a t-shirt with a hoodie on, but freeze without a hoodie. I can't win!

I vowed to resist the lure of the lycra, and was embarrassed at first - but wouldn't be without it now, and don't care. Padding is a must once you get going and start putting some miles in - if you are looking for a cheap pair, Karrimor from sports direct are £10: I have bought a more expensive pair since, but to be honest the padding isn't that far removed, apart from material and feeling a bit 'sleeker' - see how you go. Pockets in bike tops are handy too - Amazon and sportsdirect.com have some decent kit that won't make you sweat - at great prices.

Re: the exercise: I regularly bike 150+ miles a week now and I have only 'lost' about 10 lbs - but EVERYONE who bumped into me since 6 months of cycling is 'wow! - you look great' - in so many words. Only gone from nigh on 14 to just over 13 stone, but trimmed up, lost the love handles and have mint legs - if I do say so me sen! Keep it up - it's a fantastic hobby. One thing: consider investing in some slicks, or less nobbly tyres, if you find yourself on roads/tracks a fair bit?

Enjoy it mate!

 

[annedonnelly]

Saying that, just riding my bike at any pace gets me out of breath after about a minute when i'm on a flat, never mind a hill.

When you're starting out I wouldn't worry too much about distances. Just use your bike as much as you can - if you're popping to see a mate two streets away or going to the corner shop use the bike. Gradually it'll get easier and you'll find you're doing 5 or 10 miles without thinking about it.

Might be worth seeing if you can find someone to ride with too - it's more fun with a friend!

Good luck with preparing for your charity ride.

Anne

 

[tmcd35]

185mi - wow! Can I ask if that's an organised charity ride, or something your just doing yourself for a charity?

My advice would be to set yourself goals. I don't know - "20mi by chistmas", or plot out a route 30-50mi and say "I want to do that by Easter - what do I have to do between now and then to get there?". This gives your riding a purpose and makes it easier through the cold, wind, rain and up the hills.

Also have a look around the cyclesport.org or bikevents.com websites and see if there are a few shorter rides that take your interest leading up to the big event. The bike events ones are particularly well organised and supported so they'd give you a good idea as to what you are letting yourself in for.

You say you have a mountian bike, suspension? I'd also recommend popping into your local bike shop and asking about locking off any suspension and ask about semi-slick tires. Seriously I had a full-sus mtb with thick knobbly tires when I started out. The change to a rigid frame hybrid with semi-slicks made a huge difference to the distance I was able to complete without collapsing.

I'd also second sports directs Kallimor range of cycle clothes. Again it's amazing the difference wearing the right clothes can make in terms of support, padding and dissipating the sweet.

Most of all keep up the cycling, small baby steps, and enjoy it.

Good luck with the charity ride.

 

[PaulSecteur]

Just to back up what others have said, start small and build up.

When I started 2 miles was a killer! Now Im comfortable doing 20's and the 8 mile round trip to the gym is easy!

What you have to be aware of is how quickly you can build up the distance. In my case once the 2 miles was do-able with out being proper knackerd I would go fo an extra mile on top. Then got comfortable with that and over estimated my self and set a 10 miler, that would leave me aching so much I could ride for a few daqs. Not the wat to do it.

Build up gradually, even if that means do you normal daily ride, then go out again later just to build up time. I found once I wass confident doing 10 miles then the larger jusmps in distance came, usually in 5 mile lumps.

 

[Sheffield_Tiger]

Can I just say please ditch the hoodie

Wear a jumper by all means (look out for cycling gear in Aldi/Lidl....I have a toasty warm cycling jacket that is way too warm for me to ride in at the moment) but anything hooded, whether the hood is up or down, can obstruct your rear view.

As regards your question about building up, ride to work, do 5 miles each way perhaps, then up it when you feel like it, try a longer detour now and again, surprise yourself by how easy (or at least not as hard as you thought) your detour was so do it again.

Main thing is to enjoy it then the distance will add itself as you go