This is an issue I'm going to be facing very soon - due to circumstances (now resolved) I've not been able to ride my bike for 10 years - and I got a new bike coming next week.
I'm seriously old, I'm relatively unfit - although have been told by medics that I'm 'pretty fit and very active' for my age - and have a dodgy leg! But I want to get
fitter. So it's a case of gradually - and I mean
gradually - (re)accustoming myself to the bike, while increasing my use of it - hence fitness - also very gradually.
After first checking the saddle's position and my leg extension/pedal position as described above, I intend to ride the bike for five minutes - yes you heard that right, five minutes. I shall ride to the end of the cul-de-sac, twice round the church carpark and back. I expect I'll want to slightly tweak the height of the saddle after that. The next day, IF there's no soreness, I plan to ride for a whopping ten minutes - to the church, wheel the bike over the road at the crossing, then along the cul-de-sac on the other side of the road, and back - with a couple of turns around the church car park on my way back if there's no discomfort! Then on the third day, I'm planning a BIG ADVENTURE. I'm going to ride to canal bridge number X, then along the canal to bridge X+1, where I'll leave the canal and ride back home - so about 15 mins of riding, with breaks to wheel the bike down and up, on and off the towpath.
The idea is to
never develop actual pain; discomfort may be expected and even tolerated, but not pain. Actual pain, in the early days, is a sign that you exerted/strained yourself too much, and you should back-pedal (haha!) a little. Of course once you have a basic degree of fitness and are accustomed to the bike, you can extend yourself and do more, as you'll be able to listen to your body better.
Given my age, I plan to continue increasing the time I ride in five or ten minute increments and once I'm up to 25 - 30 minutes (by the end of the first week) I'll start doing a longer ride, 45 mins - 1 hour, once or twice a week. I have
plans for the late summer/autumn ... Younger people could almost certainly increase this much faster - but I'd still say, don't go past the discomfort stage - you are supposed to be enjoying this!
It's also important that you don't forget to take care of your skin in the areas that come into contact with the saddle and that chafe against it and your clothing. It gets very sweaty and moist between you and the saddle - perfect conditions, whether you are male or female, for bacteria and fungi to set up home on abraded or tender skin and membranes - and that is most certainly
not wanted at any time of year and least of all at the beginning of summer! If you get soreness or tenderness in unexpected places - check your knicker seams as a first line of defence/prevention - it might be them!
All the best in getting going again and many happy cycling moments with the kids!
