jwroubaix said:I bought my first road bike last year. I cycle for recreation and exercise, my rides only consist of 5 to 12 miles. I know that's nothing for most of you. I'm not in the best shape but I'd think that my rides would get easier and I could increase my distance? Instead, my rides almost get harder and my legs begin to ache sooner in to my ride. My legs really ache right above my knee. I feel that I hardly even use my calves. Is this normal. Is my bike not properly set up? Can anyone help recommend a plan for me to increase how long I can go?
thanks
First, riding a bike that far is not nothing. It's more than the vast majority of people do, so you should be proud of that. You shouldn't judge by what you read about in bicycling forums. Much of what you can read is macho boasting or imagined fantasy anyway. Ride longer and/or harder as you gradually become more fit, but still, even if you rode only 10 miles 4-6 days per week, that would be excellent for cardiovascular fitness. Allow yourself some recovery time. Don't ride every single day, and some days, go for an hour walk instead. Let your legs recover.
If you have pain above your knee, you might just be doing too much too fast, or you might be pushing gears that are too hard, but it could also be suggestive of your saddle being too low or either too far forward or too far back. Riding a road bike is more sensitive to proper position than other bikes. If you don't know how to fit yourself, then it might be worth finding someone who can do it.
Once you know you've got a decent position on the bike, then it's just a matter of riding regularly and gradually increasing distances. You have to find a good balance between riding and overtraining, because the latter can cause physical problem and even depression. Give yourself a break. Ride a 10 mile or so loop for your daily exercise (that should take less than an hour to do, unless you have lots of stops, etc.), and ride longer when you really feel like it. Set out early and give yourself plenty of time so you aren't rushed. Ride for distance, not necessarily speed, like an experienced touring cyclist would do. This means that you conserve both your legs and your cardiovascular system as you ride by using easy gears both on flats and hills so you don't burn yourself out early in a ride. Go for distance first, and then gradually, you will be able to ride the same distances faster. Don't aim for a certain speed. Pay more attention to using proper gears so that your legs don't tire and you don't get out of breath.
Many people start riding a road bike, and then at the same time, they start dieting to lose weight. That's usually not a good idea. Your body will need calories and protein to recover.
Good luck.
