Getting Started

Was the advice given to you by a health profesional?

If your heart is in good shape, you can probably tolerate rides up to 1 hour fairly easily. If not, 20 min is a good number to keep you improving without getting too fatigued. If you do go longer than 20, make sure to bring a water bottle with you (and maybe have some sports drink in it). Another good rule of thumb that I use with my athletes is not to increase your longest ride by more than 20% in terms of ride time.

Happy Trails,
Coach Z

Maybe the idea is don't feel obligated to go more than 20 minutes at a time. If you REALLY want to go longer, just because you want to bike more(not because you want to train harder) go for it. A big issue with people starting out on a new exercise/diet/adventure is that they try to go too big, and they burn out. If you go short, you won't get tired, you won't slog, and you might be more likely to look forward to the next outing.

WAGGZ said:

The person that got me interested in cycling said for the first 4-6 weeks don't ride over 20 minutes at a time. Good advice or should I try to push it a little farther.

Unless you're overweight and/or have health issues I'd go out and go as fast as you want - or as far as you want to. It's all about having fun.

There's nothing wrong with the odd ride that almost ends with you thinking "crud, I ended up 25 miles from home, bonked out my brains, cold and lost" It's character building.

Put away the manbag or man-purse and go have some fun. Otherwise 20 minutes is fine, just don't scratch the nail polish or ruffle up the brazilian man-wax you just had around the ol' sack with those tight lycra shorts.

WAGGZ said:

The person that got me interested in cycling said for the first 4-6 weeks don't ride over 20 minutes at a time. Good advice or should I try to push it a little farther.

I would add... what are your goals? Are you fat and trying to lose weight or simply looking for exercise?

I happened to get to talk to this guy to day. And he told me that it was just due to not getting burned out. I'm doing this to lose weight and get a competitive hobby. All I do now is hunt and fish and maybe play golf a handful of times a year. Right now I'm 5'8" and weight 200 lbs. Want to lose between 25 - 35 lbs.

So is cycling like working out. As in the first few times you go to the gym your soar but the more you do it you don't get soar anymore. Because yesterday was my ride and my butt is killing me, so does this get better. I told my wife I think I know what "those" guys in prison feel like.

WAGGZ said:

I told my wife I think I know what "those" guys in prison feel like.

If you want to know how those guys feel like, just take off the saddle and leave the seat post on. 😄

As far as setting a time limit on your first rides, there shouldn't be a limit. Listen to your body, it will let you know if your overdoing it. The main thing like Swampy said is to have hun, don't be afraid to just ride, and pace yourself. 20 mins is ok , but 30, 40, or 50 mins shouldn't destroy you.

Also it depends on what kind of terrain you ride on.

Good luck and have fun.

WAGGZ said:

I happened to get to talk to this guy to day. And he told me that it was just due to not getting burned out.

That is more of a mental limitation than a physical limitation. If you have a great desire than be progressive with your training approach. If you incrementally raise your level of effort week to week as suggested you will be fine. Train | Recover | Adapt | Repeat and this equation can occur in a daily schedule without burn out. Myself along with many others train at least 6 days a week in an incremental progressive nature. (years of training, experience, proper nutrition and consistency leads one into this range of training load. It may take a new person a few years to build up to consecutive days of training hard. However, I have seen some jump right in and go for it and handle the training stress.)

Quoted post said:

I'm doing this to lose weight and get a competitive hobby. All I do now is hunt and fish and maybe play golf a handful of times a year. Right now I'm 5'8" and weight 200 lbs. Want to lose between 25 - 35 lbs. .

A very good goal to have and how successful you will be is how much effort, dedication/consistency and planning you put into your training and nutrition.

Quoted post said:

So is cycling like working out. As in the first few times you go to the gym your soar but the more you do it you don't get soar anymore. Because yesterday was my ride and my butt is killing me, so does this get better. I told my wife I think I know what "those" guys in prison feel like.

The sweet thing about starting a new activity is that almost everyone can experience their greatest gains during this period depending on how much effort is applied. Progress gets tougher as one approaches their genetic potential after years of proper training. The bad side is you will have some discomfort with muscle soreness, but keep that in mind. It is only discomfort unlike a injury or overuse type pain where one does need to stop and heal. Discomfort during progressive training and recovery is just part of the fun 🙂, but the reward is great in being physically fit and healthier compared to most of current day society.

Break out, be determined and be one of us. 😄 Just do it in incremental steps as Coach Z suggested.

As a side note:
If you are just starting out your equipment / clothing may not be tops, but perhaps if you get addicted to cycling like a lot of us your gear will improve over time and as you learn from others. Probably the best item in my list of cycling inventory are cycling shorts and my personal preference are my DeSoto shorts/bibs with the "400 Mile Pad." I like those so much I now have 6 pairs of those shorts and can now put away some of the cheaper ones that give me issues. However, there are a number of good shorts and eventually you will find the pair that suits you. You may also need to find the right saddle and hopefully your bike has been fitted for you.

Best wishes

Felt_Rider said:

A very good goal to have and how successful you will be is how much effort, dedication/consistency and planning you put into your training and nutrition

care to elaborate on the nutrition part?

Enriss said:

care to elaborate on the nutrition part?

Not really, but maybe I will throw out a few nuggets. 😄

Timing | Type | Quality

Timing - Google sports nutrition window of opportunity or LINK. This item is at the top of my list though all of these things and more play an important role. For instance if the window of opportunity diminishes following a training event the other two items also play a role. A whey protein drink has an exceptionally fast absorption rate and a very high BV rating. A steak is also a good protein source, but consider the digestive process the steak must go through in order to begin to trickle amino acids into a recovering body. A steak is good, but perhaps a faster absorbing protein is a little better immediately following a hard training stress load....just saying.

However, what about the protein in a hot dog? Is that good quality? Sure it provides some protein, but how much is wasted and how well will it be broken down into a broad spectrum of amino acids. I bet a hot dog will not provide a broad spectrum of aminos, whereas, a whey protein will provide a high BV rating at a fast absorption rate and will be utilized very well. So will a number of other food sources provide good source. Chocolate milk is something I see suggested a lot of times. Make sense to me. Casienate protein from the milk is good quality and the simple sugars will quickly rehydrate the system with the fast absorption rate.

How I apply this to my own personal schedule is:
After I train I take in the appropriate carbohydrates that are both simple sugars and medium chain or complex. I also typically drink 20 to 30 grams of whey protein because I have close to an hour drive home from the training event so drinking the protein gives immediate attention to that window of opportunity. When I get home I begin to eat quality food sources as the window begins to shut down.

Type - in the sense of macro nutrients (carbohydrates, protein, fat)

Quality - in the sense of biological value (BV) for protein sources, the absorption rate of the carbohydrate and the type of fat. Not all foods are created equal nor do they have equal results. Some with lower quality just end up in the toilet and provide nothing useful to recovery.

Nutrients impact hormone levels in either a positive or negative way. Insulin levels can either have a positive or negative impact. Lack of proper nutrition can allow cortisol levels to rise after an intense training stress load or general stress. Proper nutrition intake can impact testosterone and growth hormone in a positive way.

There is so much more, but it can be simple as well. Just takes a little effort in planning and preparation.

Thanks, I just have a lot of trouble finding dietary advice that isn't focused on hypertrophy or coming people who are still stuck on the low fat craze of the 80s.

Felt_Rider said:

As a side note:
If you are just starting out your equipment / clothing may not be tops, ....

Best wishes

To preface my story I am a painting and renovation contractor so if you have any questions about fixing your home just give me a shout.

My bike is not fitted to me I got the Wal-Mart Schwinn Varsity (but I only paid $50 new). I called one of my customers who is also the guy that got me interrested in cycling, to fix my tube cause the patch wouldn't hold. Well he has restoration work (water damage) that needs to be done and to pay me he is either going to buy me a new TREK or take me shopping at the bike shop for clothes and parts. So I'll be uptown within a couple of weeks.

Figured out the issue with my butt. Not soar from saddle. I was wearing gym shorts and boxer briefs. The BB rubbed me raw. Seams in bad places. So I'm probably not riding again until I get some shorts.

WAGGZ said:

he is either going to buy me a new TREK or take me shopping at the bike shop for clothes and parts. So I'll be uptown within a couple of weeks.

Figured out the issue with my butt. Not soar from saddle. I was wearing gym shorts and boxer briefs. The BB rubbed me raw. Seams in bad places. So I'm probably not riding again until I get some shorts.

Get a new bike, don't settle for just parts and clothes. 😉

Shorts are one of the most important things to have when it comes to cycling. It's right up there with getting the right fit for your bike. IMO, if you have those 2 things- a professional fit and a pair of cycling shorts- you're ready to ride.

WAGGZ said:

To preface my story I am a painting and renovation contractor so if you have any questions about fixing your home just give me a shout.

I might just do that 🙂