Increasing mileage

[sadieme]

I have just starting cycling and am trying to figure out how much and when to increase my mileage. So far, I have been out on the bike 3 times.

12 miles
14 miles
20 miles

The first two were 2 days apart. Then another week went by before I did the 20 mile ride. All of them kicked my butt. I was totally spent by the time I was done.

I am wondering if there is a general rule of thumb about increasing mileage or if I just go by feel? I am also trying to do a short run at least one day a week, maybe two. Is it good to increase mileage by the week, or always just go as far as I can on a given day? Is it like running where you do one long run a week and vary the rest of the rides?

I want to increase my fitness as well as lose some weight, if that helps.

Any thoughts or suggestions would be appreciated.

[CyborgQueen]

Normally as a general rule - 10%-12% increase of your long ride. It seems like your body gets too much rest during the week without biking before the 20 miler.

Totally spent - meaning you did too much/too fast, especially if you just started cycling. When I started cycling, I did 5 miles, and I was totally spent! My long rides were 5, 7, 10, 14, 14, 20, 22, 25, then 32 for my first charity ride. During the week, I did close to half the amount of the long ride two or three times a week. So...it gave me a great balance, by the time I did the 32 miles, I felt great!

Try to do 10 miles, two - three times a week, then do 15 miles. If you still feel spent by the end of the 15 miles....keep doing 10, 10, 15 until you feel comfortable with the distance and you feel like you have a lot left in you to do more, then you can start increasing the miles.

So yes, it's similar to Running. The days you're not cycling, go for a run. One short run, and one long run. Since you started cycling/running combo, make sure you have one or two days off for active recovery. Allow your body to rest/mentally reset.

YMMV.

I know it seems a little "slow" at first and you won't see much weight loss result, but then eventually it starts to get better and the pounds start to shed. I lost 20 pounds this way (Bike/run).


Again, if you're feeling too spent - take a look at your hydration/nutrition plan....otherwise, you may be pushing yourself too much because you're excited about cycling. :-)

[Zippinalong]

Normally as a general rule - 10%-12% increase of your long ride. It seems like your body gets too much rest during the week without biking before the 20 miler.

Totally spent - meaning you did too much/too fast, especially if you just started cycling. When I started cycling, I did 5 miles, and I was totally spent! My long rides were 5, 7, 10, 14, 14, 20, 22, 25, then 32 for my first charity ride. During the week, I did close to half the amount of the long ride two or three times a week. So...it gave me a great balance, by the time I did the 32 miles, I felt great!

Try to do 10 miles, two - three times a week, then do 15 miles. If you still feel spent by the end of the 15 miles....keep doing 10, 10, 15 until you feel comfortable with the distance and you feel like you have a lot left in you to do more, then you can start increasing the miles.

So yes, it's similar to Running. The days you're not cycling, go for a run. One short run, and one long run. Since you started cycling/running combo, make sure you have one or two days off for active recovery. Allow your body to rest/mentally reset.

YMMV.

I know it seems a little "slow" at first and you won't see much weight loss result, but then eventually it starts to get better and the pounds start to shed. I lost 20 pounds this way (Bike/run).


Again, if you're feeling too spent - take a look at your hydration/nutrition plan....otherwise, you may be pushing yourself too much because you're excited about cycling. :-)

+1. Working your way up mileage should be a slow and steady thing. This way you avoid getting hurt too.

[sadieme]

Thanks! That sounds like a good way to put it all together!

Before I had a chance to read this, I went for another ride. It was cool and beautiful out so it was easy and fun! I ended up going 23 miles and felt great. Came home and went to lunch and then grocery shopping with hubby. So I guess I wasnt too spent!

I think I will take the easy days at 15 miles and do the long days at 20 or so. I think 15 will be easy at this point and a good place to start.

Oh... and I was so excited to get out in the cool day I forgot to eat anything, and I still felt ok! (but stupid 'cause I forgot to eat first! LOL)

Thanks for the good suggestions!

[sadieme]

Thanks! That sounds like a good way to put it all together!

Before I had a chance to read this, I went for another ride. It was cool and beautiful out so it was easy and fun! I ended up going 23 miles and felt great. Came home and went to lunch and then grocery shopping with hubby. So I guess I wasnt too spent!

I think I will take the easy days at 15 miles and do the long days at 20 or so. I think 15 will be easy at this point and a good place to start.

Oh... and I was so excited to get out in the cool day I forgot to eat anything, and I still felt ok! (but stupid 'cause I forgot to eat first! LOL)

Thanks for the good suggestions!

[pixiegloss]

I came on this site with exactly this question in mind... looking to see how much I should increase and how fast. This discussion really helped, thanks!