Recovery from Riding

[tytbody]

I initially pushed beyond my limits when I was riding and recovery was tough. Like you I was wiped out the next day. I backed off slowly worked up to rides of 25 to 35 miles. I don't know how old you are, if you are younger you can push harder, or what kind of fitness base you have. But I had to back off. Now I have no problem at all doing a 25 mile ride and having energy to spare, feel fine and ready to ride the next day. I was able to do a 37 mile ride a week ago, my longest for me ever, and ride 9 miles the next day. I've been at this since spring. I started with next to no fitness as well as being overweight. It took me five months to get to riding 25 miles.

how did you get to the 25 mile point in 5 months? did you have a plan. i.e. a certain amount of miles per week/day?

[goldfinch]

how did you get to the 25 mile point in 5 months? did you have a plan. i.e. a certain amount of miles per week/day?

I started only able to ride three, four miles. My plan was to increase my riding by 10% a week. But it turned out that I was not that methodical. Instead, I just kept riding a bit more all the time, with some big leaps when things were going well. I knew that I was weak to start, that I have very little muscle mass. So, I worked on spinning. I pedaled fast and rode slow. I am still a very slow rider and now am working on strength which may help me more with speed. But I am not as slow as I was. Three months ago I averaged 8.5mph. Now 10 to 11 mph. I want my average to be 12mph by September. I am walking a lot more now. I also am doing core exercises, and exercises to help an old rotator cuff injury after I ended up having lots of neck and shoulder pain from riding, which was limiting my ability to ride far. I also have arthritis in the neck so the exercises help with that. I worked with a physical therapist for a month.

I am retired so I can be somewhat religious about my fitness.

I am also on a weight loss journey, moving from obese down to overweight and now I am closer to normal weight. My bmi is right on the edge of "normal" weight. However, I know I still have too much fat in proportion to muscle but it is dramatically improved. The weight loss has had to help my riding, I am carrying along so much less mass. But the extra riding and other exercise I have been doing lately is wreaking havoc with my appetite.

So, key for me in no particular order:

--concentrating on spinning fast
--losing weight slowly, at a pound a week
--adding weight bearing exercises, like walking
--addressing my neck and shoulder problems
--doing my core and shoulder exercises daily
--getting good bike fit

[tytbody]

thank you. I guess I will need to sit down with paper and pen and see what I think needs some attention. I just came back from a walk in the park. Anticipating when my bike gets here I'll be a bit ready. Probably not all ready but, at least I'll be moving. I did buy Body BodyLastics so I can do some resistance exercise in the house without having to purchase a lot of free weights or benches.

I'll plan on right now to walk every day, even for 15 minutes. This will take some pushing on my part so I better get ready with some good affirmations before bedtime.. lol

I don't know what spinning fast is so I can't do what I don't know what that means.

I did purchase the magazine, Eating Clean. The goal there is to at least try one new recipe a week. One good one.. lol

I'm unemployed at the moment so I at least can work with myself on a plan for say a month at least and see how it does.

i will purchase a Cyclometer today as I do some research on which I think may be good for me. I did get recommendations on this in a previous posting so it's just a matter of ordering it. i only am getting this for my help to see how I'm doing, track it and all.

And I'm trusting my bike shop to fit me well.

Thank you.

[goldfinch]

t
I don't know what spinning fast is so I can't do what I don't know what that means.


Thank you.

It is how many revolutions your pedals do a minute, your cadance. Instead of mashing on the pedals to go forward, if the work of biking is too hard you shift down. I shift down a lot. Especially when going up hills. My pedal revolutions are pretty fast, my cadence is often 100 to 120 per minute. Inexperienced riders plodding along without thinking might do 60 a minute. Many people here know a lot more about cadence that I do, after all I am a beginner too. You can search for posts about cadence. When I did my longest ride of 37 miles I really concentrated on not pushing hard on the pedals but spinning fast. I often practice by going to as low a gear as I can without bouncing around on the seat.

It really helps with cardiovascular fitness.

[tytbody]

I've heard it can take a year to improve cardiac fitness. That can be discouraging but, hey, it's better then being a couch potato.

[Enduro_Rider]

I do one 100-120 mile ride per week and I find that if I can go for a 30 minute ride either later that day or first thing the next day then I feel like a rock star. It works for me. Just a suggestion.

I also (6' and 160lbs) have high requirements for calories and fluid. I have gone through metabolic and VO2 testing as well as had sweat analysis. I need 1 L of water an hour and about 400 calories - plus I take electrolyte tablets if it is hot.

So this likely is not the case for you but DO experiment and don't be afraid to try different things. Weight yourself before and after to ensure you are getting enough fluid. A 2% loss may be ok for some but too much for others. Statistics are guidelines not strict rules to follow. Hope that helps!

[goldfinch]

I've heard it can take a year to improve cardiac fitness. That can be discouraging but, hey, it's better then being a couch potato.

I am actually amazed at how I have improved. My resting heart rate was in the upper 70s when I started. It is now 58. Big difference!