Returning after long lay off

[123456789]

Hi All,

Not sure exactly where to put this but I'm after some advice

I've been cycling since about 2012 but I have had a couple of lay offs over the years. My last one has been my worst. Work and life stresses really got in the way. I last rode in August 2022. I was a member of a club and regular participant in the club rides and even did a few TT's. I would say I was comfortable up to 50 miles at a 16 -17mph average, but I haven't really done much at all since apart from become unfit and lardy.

I'm not on any medication or have any known issues etc but I am quite worried about getting back out again as I am now 52 so just wondering how best to approach. I'm very much a don't think just do type of person but not sure this is the best approach.
Should I just go out and spin for as long my backside allows me and just go with the flow or should I plan some kind of structure for my first few rides limiting speed and distance and what do you think would be a good goal 20 flatish miles or should I go easier?

Thank you

 

[Ming the Merciless]

It’s been a couple of years, no major difference between being 50 and 52. Just start riding, keeping it easy, and see how you feel.

 

[Psamathe]

Subject to medical considerations (that I can't comment on) I've always been happier "going with the flow".

A regime cannot account for other influences. Some days you'll feel less energy, less motivation, worse weather so you'll either push on blindly and not enjoy it and be discouraged. Or you'll not push on with regime blindly and feel you've failed. Neither outcome helpful.

Maybe long term targets where there is loads of flexibility built-in. I don't need motivations but I have a silly pointless target of average 10 miles per day across the year. So I can have loads of days off as and when. Maybe consider a monthly target either miles or rides. Rides is good because if circumstances not ideal (no energy, bad weather) you can just do a short ride.

But I suspect a lot will depend on each individual. What works for one person might or might not work for somebody else. I'm no expert.

Ian

 

[Dogtrousers]

One thing I'd limit is distance to begin with. You don't want to plan a route that you were easily capable of a while ago, only to discover that you don't have it in your legs any more and it becomes a miserable grind to the finish. (Don't ask me how I know that). So build up distance gradually and probably avoid too many hills as well to begin with. Don't worry about speed - that will come. Or maybe it won't but there's not much you can do about it.

 

[Spiderweb]

I’d start with short and steady rides but stay local to home so you can bail anytime you feel it necessary.
You’ll soon get your fitness back.

 

[Windle]

To start with just go out and ride and enjoy it, with no pressure to do a fixed amount of miles or at a certain speed. Don't stray too far from home if you're worried about getting knackered. A good fettle of your bike before you go out is recommended too, so it's running right. Short local loops are good as you can go round again if you feel up to it.
But above all enjoy it, it'll do you the power of good and a bike ride is a brilliant way of shedding the stresses of life.
I only started riding regularly again early last year at 55, (although I've ridden seriously on & off for donkey's years). I went as far and as fast as I felt like to start with and gradually did longer rides after I got back into it. I've never done a ride since that I didn't enjoy and felt better for doing!
You could take some pictures and post in the tiny rides section too, which I always find inspiring (it's not just me that does little five milers)!
Let us know how you get on.

 

[Psamathe]

To start with just go out and ride and enjoy it, with no pressure to do a fixed amount of miles or at a certain speed. Don't stray too far from home if you're worried about getting knackered

When I resumed cycling 10 years ago this was sort of how I made a quick big jump in distance. I'd do a short local ride, get home, have lunch then noticed I felt fine. So I started short local ride, get home, have a coffee then repeat short local ride. Then start taking a thermos of coffee so the break was mid ride. Then break sort of slipped later into ride until before long I was getting home with a still full thermos and my ride distances had increased massively.

Ian

 

[grldtnr]

If you have had a basic core fitness, you'll be fine, don't go far , no need to push it ,go easy, with no fixed idea of how far to go , but if you can vary where you go ,that will help enormously.
I used to be a very regular club cyclist , untill I had an road traffic collision , not my fault, but never really returned to club cycling, but occasionally cycle now , I am good for 50 miles, but I have been off & on the bike several times in the intervening years.....
Your basic fitness never leaves you, it is a mental thing, well for me it is, but find once away from traffic I'm good ,and enjoy it.

 

[123456789]

Thanks all solid advice there. I contacted a couple of guys from my old club that I'd stayed in contact with and I'm popping over there on Sunday. They have some local loops of about 4-8 miles which you can join together, so it will probably be a couple of weeks bedding in then it will shortly be back to chewing handlebars trying to hang on before the end of the year.

 

[fossyant]

Little and often will see good gains. - So get out on your local loops often - i.e. a number of days a week, and you'll see really good progress. Going out once a week for 20-30 miles won't see the gains you'll get from more regular riding.

 

[Gunk]

Little and often will see good gains. - So get out on your local loops often - i.e. a number of days a week, and you'll see really good progress. Going out once a week for 20-30 miles won't see the gains you'll get from more regular riding.

This is good advice, start with regular short 10 mile rides, don’t focus too much on speed, just a bit of rhythm and getting your mojo back, perhaps once a week extend it to 25 miles. Buy a basic Garmin so you can track your progress.

 

[fossyant]

A cheap used Garmin Edge 200 - press start, ride, press stop. Then plug in to laptop, upload, then review after a few weeks - great if you've a set route. Even "free" strava will let you know if you are improving. My old Edge200 is still in use daily for the commute. The Explore is for longer rides with mapping.

 

[Gunk]

A cheap used Garmin Edge 200

That's what I use, just picked up a brand new one (to replace my old knackered one) in the box off Fleabay for £30.

 

[Once a Wheeler]

Ride out along the rail routes leading to your nearest station. Feeling fine, do a circuit. Utterly exhausted, get the train home. Happy riding.

 

[Burrows]

Welcome