I'm really a beginner! Please help!

[Grasshopper]

Two weeks ago I bought my first road bike. It's beautiful and I love it! Problem is that while I can now pull my feet out before I fall over (2 zero mph crashes later), that's about all I can do! I love riding it but could use some basic beginner insight!

How far should I ride and what should I strive for - speed or distance? I can currenlty ride an hour at an average of 14.8 mph. I have no idea my heart rate. How do I set realistic goals for imrpovement? My boyfriend keeps telling me that people improve their fitness level remarkably fast on a bike - but what does that mean "goalwise." (he rides on a whole different level - I can't even keep up on his recovery rides!)

Another real question I have is how in the world do you ride standing up? I keep trying it and it kills my quads!! Kills them! I'm exhausted in seconds!!! I have to be doing something wrong!

Please help - tomorrow I go on my first beginner group ride. I'm convinced I'm going to be the one that topples us all like a row of dominos!

Thanks for any advice you can give - I tried this on another site and some guy told me I wasn't riding unless I was at an average 20 mph!! nice.

[Grasshopper]

I just realized there was a better place to post this - and answers to my questions too!!! I'll pay more attention next time :)

[Veronica]

First don't worry about speed or distance - just have fun! And get comfy on the bike. Once you're comfy then decide what it is you care about. I like to do long rides and look at stuff. I'm not a speed demon. It's just not the way I'm built.

As far as out of the saddle goes - think about what gear you're. Is it a gear you can comfortably spin 80 RPM or higher? A lot of new riders like to mash (I know I did) that's not really good for your knees long term. It is more work to be out of the sadldle and less efficient. Think about your position on the bike. I'm still working on this one. I bob up and down and you want to sway from side to side. I try to make myself look like Lance .:D

If fitness is an issue then I think a heart rate monitor is a must. I'm a totally geek about mine (actually my hubby's) It has an altimeter, speed sensors, temperature, plus heart rate. All the info downloads to the computer. I use it to track my progress. I'm averaging about 2.5 miles an hour more then I did when I got my bike in April. I use Thom's whenever I ride my single. My heart rate monitor also will download to the computer but it's not cycling specific so doesn't do speed or the altimeter.

Mostly though enjoy your time on the bike and don't worry about the other folks.


Veronica

[cyclechick]

Already 14.5mph average? That's awesome? I'm at about 12.5 and I've been riding for years. I like to say it's because it's a mt. bike and I'd go way faster if I had a road bike :-)

I agree w/the post above...Just keep riding until your comfortable. I like to ride for fun and "mental release" w/long rides. (50-100 miles)...The book that Carmicheal wrote (Lance's coach) is good if you want some goals and ideas on how to improve your riding.

You'll get better w/the clicking in and out as you ride more. And yes, please remember to spin, not try to crank out hard gears. I did that for years and killed my knees!

Good luck

[Grasshopper]

Thank you both! I want to buy Carmichael's book but my boyfriend owns it and loaned it to a friend. The friend keeps saying that he'll bring it to his weekly ride - 3 weeks - still no book!!

First group ride is tonight - I'm nervous and of course guess what came today......isn't that always the way it works.

There are a lot of hills on this ride so I'll try standing again I'm sure. I'll let you know how it goes! Thanks again!!

[tinkerbell]

Hey, I've been riding for a little over a year and 1/2 (well, I guess about a year since I don't ride in the winter here, but you get the idea ;)) I rarely, if ever, stand to climb a hill--any kind of hill, no matter how big or steep. I feel much more comfortable seated and climbing and don't really see any reason to stand up. Although, a friend of mine stands every time he climbs even the smallest of hills...I guess it's all in what you're comfortable with. If you don't feel comfortable standing and climbing then why bother. However, I live in a fairly flat state, no mtns. here ;) So, it might be a different strategy if you're climbing more than 1-2 km at a time...good luck...do whatever feels comfortable, push yourself a little so that you make some progress, and most of all have fun!! Cycling Rocks!! And group rides are a great way to learn from those around you and meet new riding buddies--enjoy!!

[MightyMitre]

Hi Grasshopper - I've been riding for about 2 years but it wasn't till the start of this year I was able to stand out of the saddle. I had the same problem - I could manage a couple of strokes then my legs would just collapse.

Ealier this year I started spinning and was also totally unable to stand, but after a few weeks I finally got the hang of it. I was so pleased! I think it was helped that my legs had got a bit stronger, but also down to improved confidence, balance and bike handling.

The more you ride and get a feel for your bike the better, so your confidence will improve and you'll soon be standing out of the saddle.:)

[Grasshopper]

Well, this gives me hope that it's not "just me." I'm convinced I'm doing something very wrong in my technique - but I also know that my legs could stand to be a lot stronger!!

I'll keep trying with every ride and hopefully it will fall in place over time. Thanks for the advice everyone!!

[cyclechick]

If you want to build up strength in your legs..go Mt. Biking! WOW! that's a killer and you HAVE to sit down on those steep hills!
Have fun...Believe it or not, it will all come together. I stand only rarely,and mostly if I screw up and don't shift in time to spin up a hill!

[Grasshopper]

I want to try Mtn biking again with a bike that fits me. I borrowed one for my first trip and the two things combined left me with a TON of bruises! I loved it though!!

I did a road ride last night (first one) and got basically dropped on the first hill - very frustrating!! How long does it take to build strength on the hills?? I was riding at about 20 mph on the flats and feeling strong and good but as soon as theres a hill I bonk!

[MightyMitre]

This is something I know a lot about as it happens to me all the time. On the flat I'm fine, but even the smallest incline and I'm being shot out the back.

Now, they always say you should practise what you preech and I'm own up now and say that, as yet, I haven't done this, but practically everyone I talk to tells me this is the best way to respond to changes in pace, or times when you need to increase your effort - eg when the road starts to roll. In a word - intervals.

If you're not familiar with how these work there's plenty of literature around on the subject, and I'm sure there's plenty of people out there who can give you a more detailed description than this, but it basically involves a short period of intensive effort, followed by a short recovery, then repeat. For example :

1 minute max effort on -
1 minute recovery
2 mins on
2 mins recovery and so on

By the way this is just a very crude idea of how they work. You can vary it a lot , for example increasing time 'on' and gradually reducing recovery time.

The idea behind this is you train your body to respond to sudden changes in pace - eg sprinting up a hill, jumping on someones wheel who might be going for a break etc. It also greatly improves your recovery time.

I'm sure the mtb riders will put me right on this but I think a good lumpy mtb ride, where you have a lot of changes of pace would have a similar effect.

[Dogmama]

To get better riding hills you have to....ride hills! Here's a few tips I've learned:

Keep pedaling! Don't just coast down and then huff & puff up after your bike has come to an almost complete stop. You'll be surprised at how much MOMENTUM will get you up the hill! Same for flats - keep pedaling at the same cadence and use your gears.

Concentrate on pedaling in a circle, not just mashing down. (It gives you some thing to think about other than the never ending hill.) Seriously, it does help.

Get your butt back on the seat and use those strong gluteal muscles that we women have.

If you need to stand, shift into a slightly harder gear, stand up & keep your butt back as much as possible. When you need to sit, you can shift back into the easier gear. Standing uses more energy than sitting, so save standing to pop over small steep hills, or when you can't sit & pedal anymore.

When you're sitting, keep your hands on the top of your handlebars. You'll open your chest more & your lungs can expand more easily.

For long, never ending hills, spin. Don't mash. You'll wreck your knees & your lower back. Even if you're going slower than the pack, spin. You'll get faster.

If I think of other things, I'll post again.

[adkoch]

Just to add, I love to ride when I can see my shadow on the road - seems to inspire me, for some reason! When I'm on flats, I mix it up by focusing on getting the knees up high with each revolution, doing pull-ups for a few strokes or "scraping the gum" motion on the downstroke. Keeps my speed up while working on form!

Angie

[MightyMitre]

Talking about shadows - does anyone ever have a quick glance at themselves when they go by big shop windows?

I felt I ought to own up to this. It often really gives me a confidence lift, because no matter how much of a novice I might feel ,when I see my reflection in the glass I always look so good.....:D :p

[Grasshopper]

no! but I saw my reflection in the side of a car - right before I fell in the grass. I'm staying away from traffic for a while!!

Oh, I did look good though! :D

[mattster]

Hi - let me say up front, I am a guy.

I'm on the TE mailing list to pass on information, tips, etc. from this great site to people in my class - I'm a certified Spinning instructor, and I teach at woman-only club in Colorado. I'm also studying to be a USA Cycling coach.

With that said, I hope I'm not intruding. I hope I can help.

First, ignore that idiot who knocked your speed. Remember this - everyone was an absolute beginner at some point. He'll get his - karma comes around. I believe it's your duty as a human to help people improve, and not make anyone feel bad for trying something new.

To get used to your pedals, ride on a grass field and clip in and out a lot. If you fall, it won't hurt (as much). The big difference between clipless pedals on a mountain bike vs. a road bike is how frequently you get in and out of your pedals. On a mountain bike, you might get in and out 20, 30 times per ride, so you get proficient, fast. On a great road ride, hopefully you keep going and going, and you just don't clip out as often. I've actually forgotten and crashed into my own car. You just need practice.

On your group rides, as long as you don't lock up your brakes, or overlap your front wheel with the rear wheel of the rider in front of you, you will be just fine. Soon enough, you will be able to ride so close to someone you can check the time on their watch - and grab a drink.

I would ask why you want to stand - as a few others have mentioned, you should use your gears and keep your cadence high (80-100 rpm). The easiest gear combination is smallest chainring up front, biggest cog in the back.

Spinning was also mentioned - but here's how to do it: in that grass field again, shift to an easy gear combination. Click in to your pedals, and as your left foot reaches the bottom of the stroke, pretend you're trying to "scrape the gum", as Angie mentioned, off the bottom of your shoe. Repeat on your right leg. If you do it right, you'll feel it in your hamstrings. As you get stronger, you will be able to push down on your right leg, and pull with your left (and vice versa).

I would also recommend yoga, for 2 reasons. It will help alleviate the tightening of your legs due to the riding and make you more flexible, and it will increase your dynamic leg strength. Also consider weight training (moderate weight with higher reps) for your lower body.

Lastly, find a Spinning class. It's a safe environment - you won't fall, no cars, potholes, etc., and it will really improve your climbing ability.

Hope that helps, and thanks for reading. Again, I apologize if this is viewed as an intrusion.

[DoubleLori]

I've been riding for 20+ years and 18-19mph was the most I could ever do in a flat time-trial type ride. Everyone is different. If you've started out at nearly 15, you probably have the potential to do 20 or more mph, but it could take you a couple of years to get there. Or, if you are related to Greg LeMond in any way, you might win your first race!

[Grasshopper]

No Mattster, I don't see your post as an intrusion. What you are doing is great! Good luck with it.

I actually went back to my gym yesterday and asked for the clips for their stationary bikes (they were all getting tossed in the floor because no one like using them - imagine that!) anyway, I rode one legged - alternating legs and tried to keep the same pace. Found out my left leg is a lot less coordinated than my right - much stronger but no coordination! - I think I'll work on that bit some more it really made me see how you "spin."

I needed it too. My BF sent me on a road ride that he said was flat - well it was traffic ridden and had two hills so big I had to walk up them!! It was a little defeating but I feel much better after riding for an hour at my gym yesterday!! I'm going out again today!!

Again, thanks to everyone! It's so nice to have experience at your fingertips when you need it! :)

[hibiscus09]

Grasshopper, too bad you don't live in South Carolina. We could learn together! :D

I would also recommend yoga, for 2 reasons. It will help alleviate the tightening of your legs due to the riding and make you more flexible, and it will increase your dynamic leg strength. Also consider weight training (moderate weight with higher reps) for your lower body.

I think that's a great idea. I'm going to sign up for Yoga classes to keep myself limber. I already do the weightlifting & I just think it's very important to stretch and stay limber.

[Grasshopper]

I know! It would be nice to have a learning partner!! I use to do yoga regularly but I stopped somewhere along the way. I can see how it would do wonders for cycling though - I'll have to dust off my matt and my tapes :)

[chrisanna]

wow, all the posts are good - really helpful for us newbies.

Hey Grasshopper, since you mentioned falling over on the bike I felt like sharing this one: I started riding last year when my little boy said "c'mon mom and ride with me." I knew nothing about when or why to change gears. Had those 'rat trap' things that hold your foot to the pedal. Anyway, we're going down the road and come to the point where we turn around and my neighbor is out mowing. I learned I couldn't turn and wave at the same time and down I went....But it was the start of something great, because I discovered I really loved cycling! Now I'm a committed commuter and love endurance riding. I've got the great legs and goofy tan lines that go with it (hee hee).

Really, though it's soooo good to hear your commitment to this new challenge before you. And, isn't this a good place for support and advice you can put to use from folks who have "been there"?

Love to hear more about your progress!

Chrisanna

[Dogmama]

Yoga is a fantastic adjunct to cycling! I found that I learned body awareness that I easily transferred to my cycling. For example, next time you're on a long flat, realize that your movement originates in the hip - not the knee or ankle. Concentrate on making that your pivotal point in your stroke and pedaling in circles. It smoothed out my pedaling and made me stronger. Caveat - you WILL feel it in your hips.