What distance to start road fitness?

[Jubba Ronnie]

Hi guys,
Thanks to everyone who has made me feel very welcome here and here comes my first question to you lot.
Im 27 and like to think im fairly fit but i know this may mean nothing when i take my first road bike out so how far should i be starting my training at?
I mean i'd like to think i could make 10-15 miles straight off but am i being a bit optimistic!
I know its an open question coz everyone is different but there must be a good plan to follow, any help would be great as my bike arrives at the weekend!
Cheers guy and girls Andi

 

[HLaB]

I think you'll manage 15 no problem (assuming you have used another bike recently), but as you say everyone is different. First off I would choose a route with several bail out options so you can do shorter if you don't feel up to it. Good Luck !

 

[GilesM]

10 to 15 miles sounds like a good start, keep away from big hills if possible to start with, as mentioned have a few bail out options, take it easy, and if you are feeling fine try a bit further. Just be aware of the wind, don't get carried away thinking this cycling is dead easy, only to discover that you have had a gale blowing you along for the last 15 miles and now you have to ride back home against it. Take it easy, stop when you want, and keep at it, in no time you'll be riding longer distances.

Have fun

 

[dodgy]

Good point Giles, never underestimate wind strength and direction. Best to check out www.xcweather.co.uk before starting out. Ride into the wind for the first part of your ride so you get a tailwind on the way back for your first few rides.

 

[ColinJ]

I had to work late in Burnley one summer, way back when I was aged about 33 and I hadn't ridden a bike for years. It meant missing my lift home, but someone offered to lend me his bike and the idea of cycling again appealed to me so I thought I'd go for it.

The road I took between Burnley and Hebden Bridge wasn't completely flat and the total distance was about 15 miles but I didn't have a problem with it apart from (a) I was wearing jeans and the saddle was awful so my bum was suffering by the time I'd done about 5 miles. ( The bike was too small for me anyway, but then the saddle slipped and I didn't have any tools with me to sort it out. I had to do the last 10 miles standing up.

I had a saddle sore and stiff legs the next day, but was otherwise okay. I can't see why anybody in reasonable health shouldn't be able to just jump on a bike and do 10-15 miles straight off - cycling is much easier than walking and you ought to be able to walk 10 miles, so I'd say planning on 10-15 miles seems about right.

You could tackle a circular route so that you could take a shortcut home if things started to get too much for you. Make sure you take a pump and puncture kit with you, and try to get your saddle position right (and cleat position if you are using clipless pedals).

Number one tip - get some good quality cycling shorts (or at this time of year, maybe tights) - your bum will thank you for that.

 

[psyclone1976]

Hi Andi, you should try to plan your rides in terms of hours and minutes instead of miles. 10-15 miles on a day with good weather might take you alot longer in the wind and rain therefore making the workout much harder than you probably wanted or needed it to be. Try starting out with 1hr and then work up from there.

good luck

 

[jimboalee]

Don't go on a 15 mile route.
Go on a 5 mile route. If you do that easily, do it again the other way round.
Each time you come back to home, have a stretch and a drink, and mark a tally on the calendar.

Repeat these short sorties until you can't face another.

When you are able to ride three of the 5 mile laps without stopping, then try a 15 mile excursion.

 

[Jubba Ronnie]

All the advice seems good to me, i had thought about cycling to my fathers which is 11 miles away and then get him to give me a lift back coz he has a volvo..LOL but if i was gunna try and get back myself that would be 22 miles..
Like you lot say though, i think i should work up to that...but yeah its true i could walk 10 miles so it should be easier on a bike...
Ill let you know how i get on.....
note to myself:::: must get cycling shorts even though my mrs is dreading me wearing them! HA HA

 

[ed_o_brain]

Your Mrs will cotton on when she sees your thighs develop!

Jomboalee's advice is good.
You will soon be doing the 22 mile round trip to your Father's place.

 

[montage]

Far easier than you may think, 15m won't be hard unless Mother Nature is in a foul mood.
cycling is great! Get fit while sitting on your arse all day

 

[marinyork]

I think there's a lot to be said of 15 mile loops. In 2009 I started doing a 17 mile loop to go with the shorter 10 mile one that I'd done for some time and speeds have actually started creeping up for the first time in a long time. 10 miles is a good distance but does one get that much out of it? I find it takes me an hour to warm up. I'd start with at least 10 miles.

 

[jimboalee]

If you think you could do 10 miles straight off, do a 5 mile loop and self assess when its nearly done.
If you don't feel knackered, go ahead and do the loop again.
If the 5 miles was getting to your limit and you want to jack in, you are at home, not five miles away

Another bit of advice about training on the road.
Don't get into the 'Personal best' mentality. After several PB beating rides, you will start taking risks at traffic signals and junctions to beat your last time.

When you get fitter, find a stretch of road than has few junctions. Warm up properly and then time yourself along a measured distance of that road. 5 km for example.
When you get much fitter, take wind speed and direction into account.

 

[mickwood]

If it's any help, I was in the same boat. Fit-ish but never really rode a bike (except for making my mates lay down and jumping them on a ramp on my BMX!)

I went out and did a 7 mile ride, didn't phase me at all. Next ride out I did 15 and that was a good distance I felt. Long enough that you knew you'd been on ya bike and done some exercise but not long enough that it hurts and is unenjoyable.

Within 3 rides or so I'd built up to 20 miles, then 30 and now - within a month I'll regularly do 30 and have done 35 in one go. Not phenominal, but for a man who never went on a bike before, I'm happy with it.

So, 15 miles - no problem I reckon! Go for it

 

[RedBike]

27 and fairly fit, you should have no problem with 10 miles.
Just take things nice and steady and pace yourself.

Don't worry about speed, this will come naturally as you get fitter.

 

[Jubba Ronnie]

Thanks everyone for all the advice, i feel very confident on starting at 10 miles, maybe doing the 5 mile loops as suggested... Happy cycling!