Starting out

[Lesley_x]

Hi guys! Today was my first day on my Giant Roam 2 W. I am not brave enough for a road bike yet!

I have found that I am very unfit and covered only five miles (with breaks!!) at a modest mph. However, I have taken the first step!

What's a good starting regime, and any beginners tips/things I should know? And is there any particular aspects of diet that would help?

Thanks :D

[momsquared]

I have also recently started out. I think the key (regardless of speed or length of ride) is to just try and get out and ride regularly. There are a lot of great books that actually include training programs if you wanted to follow a specific schedule.

I think hydration (when biking and not) is key in the warm weather. I also think that 6 small meals is better than 3 large ones...or one large one and a bunch of random snacks....or whatever.

[Melalvai]

I read an article once, sorry I don't remember where, that sounded like good advice: Increase your mileage at a rate of no more than 1 mile per day or 5 miles per week, starting with a ride of 4 or 5 miles (which you did).

I've been riding my hybrid for 5 years and I rode a road bike exactly once. I hated it. I suppose I should give it another chance, but I haven't gotten around to it. Why would I? I love my bike so much!

[PamNY]

Lesley, five miles is a perfectly good start. My advice is simple: just ride. I started with roughly the same distance as you (I think it was seven miles), and now (about two years later) I can easily do 50 miles if I take all day and go fairly slow (which I prefer).

I never thought I'd ride that far -- I was 58 years old when I bought my bike, and hadn't ridden in years. Now I'm seriously considering a metric century next year.

My experience is that if you are enjoying your bike, you will keep riding and build strength naturally. I did have to work at hills, because there aren't many where I live, but otherwise I just enjoy myself. I also work at core strength because that matters more than I realized.

[ny biker]

The most important thing is to have fun.

[indysteel]

I read an article once, sorry I don't remember where, that sounded like good advice: Increase your mileage at a rate of no more than 1 mile per day or 5 miles per week, starting with a ride of 4 or 5 miles (which you did).

I've been riding my hybrid for 5 years and I rode a road bike exactly once. I hated it. I suppose I should give it another chance, but I haven't gotten around to it. Why would I? I love my bike so much!

I think that's good advice. I do think you get to a point--for me it was at about the 50-mile mark--that I could start adding miles more aggressively, but before that, I ramped up at about that pace.

FWIW, my first ride was 6 miles. A about 13 months later, I did a one-day ride of 160 miles! Crazy, huh? You never know where these bodies of ours will take us.

As for diet, just stick to a balanced diet with lean proteins, complex carbs and fruits and veggies. Drink plenty of fluids. As your rides get longer than say, 90 minutes, you'll have to start eating while you ride. I try to add some extra salt, potassium and calcium in if I'm riding in the heat a lot.

[malkin]

Ride your bike and have fun.
Don't forget to eat and drink, and go ahead and be merry while you're at it.

[Catrin]

You are doing great! I just learned how to ride in December, and it took a couple of rides for me to go as far as 5 miles :p The others have given great advice, just remember to have fun and enjoy as you ride as much - and as often - as you can!

[Bike Chick]

My first ride was 6 miles. DH and I had just bought hybrids and took them out for a spin. When we got 3 miles from the house, I was in a panic because I didn't think I could make it back home so we turned around and went back. When we got home, we collapsed exhausted on the couch and thought we had really accomplished something--and we had. A month later we were riding 30 miles on our hybrids and bought road bikes; five months later we did the MS150 (75 miles 2 days in a row); a month after that we did our first century. You can progress pretty fast on the bike.

Just enjoy yourself and ride your bike. PamNY gave you some good advice. Don't forget to hydrate properly and eat--especially if the weather is hot and you are stretching out your miles. There are many threads on TE about hydration and nutrition.

Have fun!

[Lesley_x]

You guys are really helpful!

The area where I live in Scotland is really quite hilly, so I felt intimidated by that. There are very few flat straights. But already I'm getting to know how to use my gears and take my speed into the hill and I even feel like I've made improvements from yesterday - at least in confidence!

Today I managed 3.13 miles in the one go :D

And you're right, the most important thing is definitely to have fun! I think I'm addicted already :) I even appear to be working up a little suntan!

[annielynn]

Have a great time!! :) I think that you have gotten some great advice so far. I am going to stick with what everyone else has said.

Hills are intimidating. I have been riding since August and I hate the hills. But I have just recently gotten a Coach and I training for one the most awful hilly rides around here. Take it one step at a time. :)

[Owlie]

My first ride was 2.3 miles...I wasn't used to the bike and the stock saddle tried to kill me, I swear.
I have a love-hate relationship with hills. I love the feeling of getting to the top of one, but the climb up is a different story.

[ny biker]

I used to hate hills, until I did a few long rides that were totally flat and decided I hated that more. I'm still very slow going uphill but I don't mind them anymore. At least I get a break on the downhill side.

[Catrin]

I used to hate hills, until I did a few long rides that were totally flat and decided I hated that more. I'm still very slow going uphill but I don't mind them anymore. At least I get a break on the downhill side.

Yep... 25 mph on the down-hill side more than makes up for the 8 mph on the uphill... also great for the legs :D

[ny biker]

Yep... 25 mph on the down-hill side more than makes up for the 8 mph on the uphill... also great for the legs :D

8 mph! I hit 3.5 mph sometimes.

[Catrin]

8 mph! I hit 3.5 mph sometimes.

You probably have steeper/longer hills than I have yet to ride - I think the slowest I've ridden on a hill is something like 5.5-6 - which just means I have only been on a couple of actual hills, and they probably weren't very long...or very steep.

[Lesley_x]

8mph on a hill?!

I have a long way to go :p

Is there any particular reason why I would be gaining weight when my weight has been steady for months? I don't think I'm compensating with my diet.

[momsquared]

My first ride was 2.3 miles...I wasn't used to the bike and the stock saddle tried to kill me, I swear.
I have a love-hate relationship with hills. I love the feeling of getting to the top of one, but the climb up is a different story.

I just took my bike for a new saddle. I had been riding with the stock saddle and it was okay, but I knew I could be more comfortable. HOLY COW! What a difference! I also finally found a local bike shop that I really like and they are super about advice - everything from what things to buy to which local roads to avoid. What a help!

[momsquared]

8mph on a hill?!

I have a long way to go :p

Is there any particular reason why I would be gaining weight when my weight has been steady for months? I don't think I'm compensating with my diet.

This is a good question and I would like to know as well. I have been watching my diet and also gained a little weight since I started riding - about 2 lbs, but still....

[redrhodie]

This is a good question and I would like to know as well. I have been watching my diet and also gained a little weight since I started riding - about 2 lbs, but still....

It could be temporary water weight gain as your muscles repair themselves.

[navybeetle]

Hi guys! Today was my first day on my Giant Roam 2 W. I am not brave enough for a road bike yet!

I have found that I am very unfit and covered only five miles (with breaks!!) at a modest mph. However, I have taken the first step!

What's a good starting regime, and any beginners tips/things I should know? And is there any particular aspects of diet that would help?

Thanks :D

I haven't biked consistently for nearly 20 years. I used my tax rebate for a used but tuned up bike. Rode maybe 4 miles the other day and felt alright. Not hurting to bad today and it was a very hilly route. Hang in there and I will too!:)

[marni]

When I first started riding 4 years ago, I died after riding a mile. Last year I did a cross country from San Diego to St. Augustine. Our longest day was 110 miles, followed by 4 dys of 75-80 miles a day. The average day wass 65 miles but there were a few under 60 miles days as well.

both of yoou hang in there and keep increasing your mileage as it feels good.

As for hills, hills make your butt smaller. ;)

marni

[Catrin]

As for hills, hills make your butt smaller. ;)

marni

Really? COOL! :D

[navybeetle]

Thanks for your encouragement Marni. I took some pretty good hills yesterday, just being patient with myself, my body and my chain which popped off twice (it went right over the innermost sprocket on the back while I was shifting down). I have to figure out how to stop it from doing that:( What kept me going on the hills was a comment I read about how hills are good for your legs, now you say they are good for the butt. That is encouraging because i really need to drop the lbs I put on after a back injury this past winter:eek: I live in Omaha and this part of Nebraska is not flat!!!! When I rode allot 22 years ago I was in Dallas, what a difference!

[e.e.cummings]

Lots of great advice above. I just got back into cycling last March, since then lost 40 lbs total - lost 10 lbs cycling, the remaining 30 lbs after I joined a gym with a focus on weights and spinning. Over the cold months the spinning definitely made my riding stronger once I went back outside. And it gave me the confidence to finally use cycling shoes, which I was pretty wary of for a long time. It was risk-free getting on and off that spinning bike with the shows throughout the winter - by the time I took those shoes outdoors, I was fine.

Just get out there and ride. And have fun! Find out about the different routes in your area. Talk to people about cycling - maybe find a local club or association.

Some tips from my nutritionist: after a hard work out, eat within the first 20-30 minutes of finishing. Chocolate milk is a good idea after a work out. They actually got me drinking gatorade because I found I was losing my energy for a spinning class after work - it did help me. I had never tasted Gatorade before last year - I don't normally like sugary drinks. Have a balanced diet - eat whole foods, veg, fruit, meats, whole grains. You will need to fuel your cycling.

Bon vélo!

[marni]

Let's hear it for chocolate soy and or almond milk as an after ride beverage.

I can also recommend and swear by FRS (free radical scavenger) powders dissolved as a drink in water as a possible substitute for Gatorade. FRS is not nearly as sweet and arificial tasting as gatorade. You can get it in a box of tubes (each good for one water bottle) or as a liquid concentrate and or a chew which are really great and handy for riding as they are slightly tart and come individually wrapped so I can carry a couple in my pocket. I can sometimes find the boxes of powder FRS in my LBS but I prefer to order them online from the website.

marni

[HipGnosis6]

I rode my bike for the first time in... probably close to four years, just yesterday. I only made it 3 miles. Even with that, I expected to be sore all over today, and where I do have a few spots that are a little achey it's not nearly as bad as I expected.

I did realize I hate my pedals. I am getting new ones on payday. A better saddle will follow shortly.

If I was a truly "new" rider, I'd be proud of myself if I had ridden a quarter mile. You should be proud of yourself, too, just for going out there and turning those pedals. The first step is a big one!

[navybeetle]

I have been using it for about 1.5 years I was a heavy duty gardener/landscaper these past two years. very very physical, heavy hard work for a 46 year old! The second year I was drinking FRS (concentrate) in the morning and then at lunch. I found that in the second year I was not as sore after work. I order off the website because if you schedule it you can get it cheaper. I do not sell it or anything so this is heartfelt:)

[navybeetle]

I have been using it for about 1.5 years I was a heavy duty gardener/landscaper these past two years. very very physical, heavy hard work for a 46 year old! The second year I was drinking FRS (concentrate) in the morning and then at lunch. I found that in the second year I was not as sore after work. I order off the website because if you schedule it you can get it cheaper. I do not sell it or anything so this is heartfelt:)

[Melalvai]

I live in Omaha and this part of Nebraska is not flat!!!!
Omaha has a nice group called "Activate Omaha", I know a couple of the ladies who run it. Get involved with them and you will learn a lot about cycling, especially about cycling in traffic but also about the local bike paths and rides and so on.

[Lesley_x]

Hi guys, thought I'd come back and update since you've all been so lovely.

Pretty pleased with myself today. Managed to ride just over 5 miles in the one go without feeling like I was going to die. Took me 30 minutes at 10mph, with a few stops for some water.

I seem to get an initial feeling of 'I can't do this!' within the 1st ten minutes of my ride, I think it's just a psychological barrier from being sedentary for so long. Once I get past that I feel like I could ride forever :D It's funny that my first trip out only 9 days ago took me 15 minutes to do 1.5 miles at 6mph.

Is this a significant improvement? My mood, energy and general wellbeing has improved at a surprising rate!

Oh, and I almost got run over for the first time today too by a young girl coming out her driveway head on, didn't see me. Scary!

[PamNY]

Lesley, yes, that sounds significant to me -- the more so if you have hills, which I believe you mentioned.

I experienced the initial "I can't do this" feeling -- in fact, I still do when I'm starting a longer or otherwise more challenging ride. So glad you have mood/energy benefits already -- for me, that is a huge motivator.

That driver does sound scary -- thank goodness it turned out okay.

[Lesley_x]

Thanks PamNY.

I'm still not losing any weight. I experienced a weight loss of 4lb then it has started to go back on despite me cycling 5-6 days a week?!

Not sure what is going on there.

[Catrin]

Thanks PamNY.

I'm still not losing any weight. I experienced a weight loss of 4lb then it has started to go back on despite me cycling 5-6 days a week?!

Not sure what is going on there.

Putting on muscle perhaps?

[navybeetle]

I am trying to take off the lbs too. Sometimes it is better not to weigh yourself but rather note how your clothes, bras feel. Crazy?? Last week I rode a few times, watched what I ate (not too closely) and I "feel" lighter, My bras fit better, my shirts are a little more comfortable so I am encouraged to get out there and ride and clean up my diet. I have often heard that muscle weighs more than fat. I think it is true. When I work out alot my body "feels" better but my weight does not drop a whole lot. I also think it is good for us to sweat out excess water but still drink alot. When I increase my fluids like water or decaf sun tea I "feel" better. Go with how your body FEELS, not the scale. I think as women our weight can fluxuate especially when changing daily exercise and diet routines. Be patient, keep riding and I will too:D

[ColoKate]

Awesome Lesley, congrats! Since I started biking almost every day a month or two ago, I noticed I dropped a few pounds and then went up just like you. However my clothes fit better, my pants are less tight, I stand up straighter and I feel more mindful of what I'm eating. I hope it's more muscle! I sure feel better and have way more energy.

[navybeetle]

Omaha has a nice group called "Activate Omaha", I know a couple of the ladies who run it. Get involved with them and you will learn a lot about cycling, especially about cycling in traffic but also about the local bike paths and rides and so on.

Thanks so much for the lead to the active omaha webpage. They are doing a great job. I will visit the site often to see if I can help in any way and to maybe find others just starting out (or starting over in my case).:)

[WolfGirl]

Thanks so much for the lead to the active omaha webpage. They are doing a great job. I will visit the site often to see if I can help in any way and to maybe find others just starting out (or starting over in my case).:)

I'm looking for a similar group for Madison (WI)...hope there is something! I still feel really newbie myself. (When I got back on the bike in 2006 after 15+ years off the bike, I thought I was going to die after 3 miles! I also remember being afraid to ride out too far, in case I'd keel over and not make it home. :D Now I have more confidence; it's a good feeling!)

[Lesley_x]

Today, I am a very happy girl! Just over 10 miles at 13mph. I couldn't believe it when I pulled my iPhone out my pocket to see that. I also had my chain slip off today and had to frantically phone my other half for instructions on how to reassemble it!

I rode with a friend yesterday (who is very experienced) and it has really increased my confidence. I think that's why I went the extra few miles today!

I think you guys are right, I think I need to go on how my body feels as opposed to what the scales say. And I can say with some confidence that compared to two weeks ago, I am healthier, fitter and happier :) But not any lighter lol

[navybeetle]

Today, I am a very happy girl! Just over 10 miles at 13mph. I couldn't believe it when I pulled my iPhone out my pocket to see that. I also had my chain slip off today and had to frantically phone my other half for instructions on how to reassemble it!

I rode with a friend yesterday (who is very experienced) and it has really increased my confidence. I think that's why I went the extra few miles today!

I think you guys are right, I think I need to go on how my body feels as opposed to what the scales say. And I can say with some confidence that compared to two weeks ago, I am healthier, fitter and happier :) But not any lighter lol

I think that is what really counts. I think if you keep up with all that you are doing you will notice your clothes fitting better despite lack of weight loss. Your body is changing. That is what is important! Like wolfgirl said, we get better the longer we stick with it.