Training question

[CraigLyon]

Hi All

As a relative beginner to the world of cycling I was wondering if you could offer any assistance as to how tired exhausted I should be during and after a ride.

I'm currently riding around 10 miles each morning and although there are slight inclines declines the route is predominantly flat. At the moment only when I'm cycling up the inclines do I actually feel breathless however at the end of the route my legs do feel a tad numb. My question is.....in order to actually build up my fitness stamina do I need to push myself harder or simply increase the distance ? Currently I'm averaging around 16 mph.

TIA

Craig

 

[ianrauk]

Hi Craig,
you just need to continue riding. If you do the 10 mile trip every working day your body will soon learn to adapt and it will soon start getting easier. 16 mpg avg is very good for a commute.

 

[PJ79LIZARD]

when i first started i used to feel like i was going to throw up after a big climb. Which i can't get out of where i live. Which ever way i go i encounter large hills. But after a few months it got easier, well i stopped feeling like i was going to throw up lol. If i were you i would just increase the distance your cycling and try to maintain your current average speed. I think you need to keep pushing yourself especially if your cycling on your own.

 

[cyberknight]

Hi Craig,
you just need to continue riding. If you do the 10 mile trip every working day your body will soon learn to adapt and it will soon start getting easier. 16 mpg avg is very good for a commute.

+ 1 on that i have been commuting for close to 2 years and although i have a hillier route? my average for 10 miles each way is 16. 4.

Keep it up and concentrate on gradual build up you can sustain rather than hammering it and being knackered every day.

 

[briank]

Hi Craig

Well done so far!

I'd suggest that if you're going to keep pushing yourself you may find the fatigue beginning to build up and, if it does, have a day off - or a day when you ride really gently.

Though you may not yet be battering yourself for 60 miles, what you are doing is training - and 16 mph is not too shabby by anyone's reckoning. Pushing your body harder and harder without respite can lead to a horrible syndrome called over-training which leaves you weak as a kitten and takes ages to get over. That's why we all need the gentle recovery days. It's during them that your body gets a chance to adapt to the increasing stress you put it under.

Good luck.

 

[jontee70]

hi craig, my advice is as follows or as i have done i returned to cycling after a 50yr break im now 70 two years ago at first it killed me then i retrained myself to ride in my comfort zone keep the peddeling light and try to avoid fatigue of the muscles let everything build up slowly, now i power train and ride with youngsters alot younger then myself, and if i cant stay with them i just let them go and get back into my comfort zone. in summary dont push to soon avoid pain and you will enjoy the ride and this time next year you will have improved 50%. good luck.

 

[Moodyman]

Wilkommen Craig.

That's a good distance and an impressive average speed.

If your legs feel numb and your not out of bredth, you might be in too high gears.

Try lowering your gears and increase your cadence (revs per minutes). This is easier on the legs and gives you a more aerobic workout.

 

[gbb]

Wilkommen Craig.

That's a good distance and an impressive average speed.

If your legs feel numb and your not out of bredth, you might be in too high gears.

Try lowering your gears and increase your cadence (revs per minutes). This is easier on the legs and gives you a more aerobic workout.

+1.
I was thinking this and Moodys beat me to it.
If you're pushing a high gear to maintain speed (which as others have said is quite an impressive average...), your legs will feel it.
Spinning (cycling in a lower gear and a higher cadence) is easier on the legs.
It seems counter productive at first, you will go a bit slower, but once you get the legs, you'll cycle just as fast.

 

[kewb]

its all about adding a bit more gradually imho ,
listen to your instincts really ,

build up stamina by pushing yourself without trying to cripple yourself