Tips for increasing fitness/stamina please!
View Full Version : Tips for increasing fitness/stamina please!
Hi there,
was due to start commuting to work today but due to me failing miserably to get anywhere on Sunday I
have decided to take it one step at a time.
Can anyone suggest the best way for me to build up my fitness so that I can attempt the 6 mile
commute by bike!?
Also losing weight has to be a priority - not easy to lug around stones and stones of lard on
a bike :-)
Any advise would be appreciated
Lee
On Mon, 28 Jul 2003 09:56:46 +0100, "Lee" <gnipspamer@btinternet.com> in
<vi9pf4nkl1736e@corp.supernews.com> wrote:
>Hi there,
>
>was due to start commuting to work today but due to me failing miserably to get anywhere on Sunday
>I have decided to take it one step at a time.
>
>Can anyone suggest the best way for me to build up my fitness so that I can attempt the 6 mile
>commute by bike!?
First of all, don't feel bad that you "failed miserably" on Sunday. I assume from that statement
that you did get somewhere, but that it wasn't as far as you would have liked. Focus only on the bit
that you DID acheive.
Set out earlier! Seriously, 6 miles is a very good starting distance. Don't set any targets in terms
of time for a couple of weeks: just get used to how 6 miles feels and be proud of the fact that you
have acheived it.
After a couple of weeks or so, you will naturally be going faster and finding it less effort.
I have never done any kind of formal training in cycling. I just cycle most places I go and the
fitness just works itself out.
Another few tips are:
Cycle only on alternate days until you feel fitter.
Cycle to work, get home by other means. Then do the reverse on the next day.
Cycle gently when going to work (so you still smell sweet), but go like the clappers on the way home
to get your heart beating!
Love and hugs from Rich x
--
If ingnorance is bliss then I am the erm er luckiest thingy in the whatchamacallit. To mail me,
change the obvious bit to richard
On Mon, 28 Jul 2003 09:56:46 +0100, Lee <gnipspamer@btinternet.com> wrote:
> Hi there,
>
> was due to start commuting to work today but due to me failing miserably to get anywhere on Sunday
> I have decided to take it one step at a time.
>
> Can anyone suggest the best way for me to build up my fitness so that I can attempt the 6 mile
> commute by bike!?
>
> Also losing weight has to be a priority - not easy to lug around stones and stones of lard on a
> bike :-)
>
> Any advise would be appreciated
>
I remember recently reading a short paper about why cyclists don't stop. I think it was by Chris
Juden and I think I saw it on John Franklin's site but I can't find it now.
One of the things it said was that cycling at 12mph uses about the same energy (power) as walking at
3mph. 3mph is a steady walking pace, by no means fast but you can't stop to pick the blackberries on
the way :-)
Assuming your commute has no vicious hills in it then basically you need to get yourself to the
point where you can sustain half an hour of continuous exercise without stopping (at all).
But I would suggest that you actually want to be a little fitter than this, and I would aim for the
ability to walk 3 miles in a hour. (Personally, I find it hard to believe that anybody can't walk
this far in a hour but I know a (not overweight) couple who said they spent three weeks working up
to walking a mile in the evening)
Once you have got to the point where you can sustain steady exercise for an hour, try cycling to
work (and back :-). Get a cycle computer (if you haven't already got one) and don't let your speed
get too high at the start. What you are aiming for at this point is an average speed of 12mph. On
any normal 6 miles you will probably manage to coast up to 20mph in some places so don't be
surprised when you are down to 5mph in others. Don't be tempted to belt it down one of the early
downhills on your commute.
One final tip for when you start, check the windspeed and direction before you start cycling. This
has two benefits. One, safety. When the wind is stong and gusty you have to anticipate where the
danger spots are and give yourself plenty of room for balance (road bridges over motorways can be
particularly nasty IME) and the other common sense, if it is all you can manage to cycle home in the
evening then you don't want your early trips to be into a 20mph head wind. (Going to work isn't so
much of a problem, you can always turn round and go home and get the car :-)
Tim.
--
God said, "div D = rho, div B = 0, curl E = - @B/@t, curl H = J + @D/@t," and there was light.
http://tjw.hn.org/ http://www.locofungus.btinternet.co.uk/
"Richard Bates" <mail.sent.here.gets.deleted@cuddle.clara.co.uk> wrote in message
news:mup9ivs4vk6bc62vti99auslv0avclr9ke@4ax.com...
>
> Set out earlier! Seriously, 6 miles is a very good starting distance. Don't set any targets in
> terms of time for a couple of weeks: just get used to how 6 miles feels and be proud of the fact
> that you have acheived it.
>
> After a couple of weeks or so, you will naturally be going faster and finding it less effort.
>
> I have never done any kind of formal training in cycling. I just cycle most places I go and the
> fitness just works itself out.
>
> Another few tips are:
>
> Cycle only on alternate days until you feel fitter.
>
> Cycle to work, get home by other means. Then do the reverse on the next day.
>
> Cycle gently when going to work (so you still smell sweet), but go like the clappers on the way
> home to get your heart beating!
>
> Love and hugs from Rich x
>
> --
> If ingnorance is bliss then I am the erm er luckiest thingy in the whatchamacallit. To mail me,
> change the obvious bit to richard
Well, i managed about half a mile before dying (got back ok tho so i guess that constitutes a
mile :-) )
I did have a hangover however and didnt realise till that point - I guess that didnt help matters.
Im going out again when i get home from work - i am not going to let this fitness thing beat me!
"Lee" <gnipspamer@btinternet.com> wrote in message news:vi9qr6hdunnlfd@corp.supernews.com...
> Well, i managed about half a mile before dying (got back ok tho so i guess that constitutes a
> mile :-) )
Thats probably a case of trying too hard. It can take a lot of effort to stop yourself
going too fast.
Learn to trundle effectively.
> I did have a hangover however and didnt realise till that point - I guess that didnt help matters.
that really really doesnt help.
"W K" <hyagillot@tesco.net> wrote in message news:bg2r4c$kti$1@hercules.btinternet.com...
>
> > Well, i managed about half a mile before dying (got back ok tho so i
guess
> > that constitutes a mile :-) )
>
> Thats probably a case of trying too hard. It can take a lot of effort to stop yourself going
> too fast.
>
> Learn to trundle effectively.
>
> > I did have a hangover however and didnt realise till that point - I
guess
> > that didnt help matters.
>
> that really really doesnt help.
>
>
Trying to hard may be my problem - maybe i am trying to go to fast? Uphill is the bit that i
strugle with, a shame cos i only have probably 2 fairly nasty hills - is there a good way to
"trundle up hill"?
I am hoping it was the hangover that stopped me going further - hopefully tonight will be better ;-)
"Lee" <gnipspamer@btinternet.com> wrote in message news:vi9pf4nkl1736e@corp.supernews.com...
> Hi there,
>
> was due to start commuting to work today but due to me failing miserably
to
> get anywhere on Sunday I have decided to take it one step at a time.
>
> Can anyone suggest the best way for me to build up my fitness so that I
can
> attempt the 6 mile commute by bike!?
>
> Also losing weight has to be a priority - not easy to lug around stones
and
> stones of lard on a bike :-)
>
> Any advise would be appreciated
>
Put your headphones on and go for it :)
Also if your bike has gears, try to use them to do the work and not rely on the strength in your
legs too much.
A lot of people (me included) started out cycling using the big gears and using brawn to motor
along. Obviously a degree of fitness is necessary but the more efficient (enduring and less
injury-prone) way is to "spin".
Use the smaller gears and use more "RPM" instead of burning our your thigh muscles and that way you
might find that you also last longer.
--
...meandering mule...
"Lee" <gnipspamer@btinternet.com> wrote in news:vi9pf4nkl1736e@corp.supernews.com:
> Hi there,
>
> was due to start commuting to work today but due to me failing miserably to get anywhere on Sunday
> I have decided to take it one step at a time.
>
> Can anyone suggest the best way for me to build up my fitness so that I can attempt the 6 mile
> commute by bike!?
>
> Also losing weight has to be a priority - not easy to lug around stones and stones of lard on a
> bike :-)
>
> Any advise would be appreciated
>
> Lee
"elyob" <newsprofile@hotmail.com> wrote in message
news:Ar6Va.1430$584.16620670@news-text.cableinet.net...
>
>
> Put your headphones on and go for it :)
>
>
Sounds like a plan - need to be a tad fitter first tho (or maybe try a little less hard!)
>>>>> "Tim" == Tim Woodall <devnull@locofungus.org> writes:
> Get a cycle computer (if you haven't already got one) and don't let your speed get too high
> at the start. What you are aiming for at this point is an average speed of 12mph.
Alternatively get a heart rate monitor - this is probably a better way of measuring and regulating
your effort than road speed. You can buy cycle computers that are also heart rate monitors for the
best of both worlds.
"Lee" <gnipspamer@btinternet.com> wrote in message news:vi9pf4nkl1736e@corp.supernews.com...
> Hi there,
>
> was due to start commuting to work today but due to me failing miserably
to
> get anywhere on Sunday I have decided to take it one step at a time.
>
> Can anyone suggest the best way for me to build up my fitness so that I
can
> attempt the 6 mile commute by bike!?
>
> Also losing weight has to be a priority - not easy to lug around stones
and
> stones of lard on a bike :-)
>
> Any advise would be appreciated
>
> Lee
>
>
=====================
A good way to start is to ride a short circular route (possibly a mile or less) so that a short ride
brings you back home. Then repeat the same circuit as many times as you can without undue straining.
This way you can always stagger home just before you expire and you'll never be too far from home.
It's boring but safe and before long you'll be as fit as a fiddle.
Cic.
"mule" <meanderingmule.nospam@nospam.breathe.com> wrote in message
news:Xns93C673E11D6A0meanderingmule@81.1.65.80...
> Also if your bike has gears, try to use them to do the work and not rely on the strength in your
> legs too much.
>
> A lot of people (me included) started out cycling using the big gears and using brawn to motor
> along. Obviously a degree of fitness is necessary but the more efficient (enduring and less
> injury-prone) way is to "spin".
>
> Use the smaller gears and use more "RPM" instead of burning our your thigh muscles and that way
> you might find that you also last longer.
>
The gears thing i need to figure out - whilst the bike does have numerous gears (3 near the pedals
and 4 or 5 on the back wheel) i have no real idea of judging what they all do!?!
E.g. my left handle bar has 3 different settings and my right has as many as 8 or 9 i think!? any
suggestions?
Sorry to sound dumb - the last bike i rode was a BMX Team Marlborough when i was about 8 years old !
One gear but went miles on that old bike!
"Cicero" <sheldrake@hellfire.co.uk> wrote in message news:767Va.18$nq.5@news-fe1...
>
> =====================
> A good way to start is to ride a short circular route (possibly a mile or less) so that a short
> ride brings you back home. Then repeat the same circuit as many times as you can without undue
> straining. This way you can always stagger home just before you expire and you'll never be too far
from
> home. It's boring but safe and before long you'll be as fit as a fiddle.
>
> Cic.
>
>
Thats my plan at the moment - do a bit of a circular route to build up fitness.
My target is to be able to cycle to and from work reasonably before my car insurance and MOT is due
(October i think).
doesnt seem unreasonable - its only just over 6 miles each way!
"Lee" <gnipspamer@btinternet.com> wrote in message news:vi9utigs9dd044@corp.supernews.com...
>
> "mule" <meanderingmule.nospam@nospam.breathe.com> wrote in message
> news:Xns93C673E11D6A0meanderingmule@81.1.65.80...
> > Also if your bike has gears, try to use them to do the work and not rely on the strength in your
> > legs too much.
> >
> > A lot of people (me included) started out cycling using the big gears
and
> > using brawn to motor along. Obviously a degree of fitness is necessary but the more efficient
> > (enduring and less injury-prone) way is to
"spin".
> >
> > Use the smaller gears and use more "RPM" instead of burning our your thigh muscles and that way
> > you might find that you also last longer.
> >
>
> The gears thing i need to figure out - whilst the bike does have numerous gears (3 near the pedals
> and 4 or 5 on the back wheel) i have no real idea of judging what they all do!?!
>
> E.g. my left handle bar has 3 different settings and my right has as many
as
> 8 or 9 i think!? any suggestions?
>
> Sorry to sound dumb - the last bike i rode was a BMX Team Marlborough when
i
> was about 8 years old ! One gear but went miles on that old bike!
>
>
Most importantly, don't cross the chain. i.e. keep the chain as straight as possible. A lot of the
gears aren't useable, it depends on which front sprocket you are on. If you are in the middle front
ring, you can use 5 or 6 of the middle rings, if you're on the big sprocket, you can use the 5 or 6
from the outside in. etc etc
"elyob" <newsprofile@hotmail.com> wrote in message
news:O47Va.1465$QH3.16193625@news-text.cableinet.net...
>
> Most importantly, don't cross the chain. i.e. keep the chain as straight
as
> possible. A lot of the gears aren't useable, it depends on which front sprocket you are on. If you
> are in the middle front ring, you can use 5 or
6
> of the middle rings, if you're on the big sprocket, you can use the 5 or 6 from the outside
> in. etc etc
>
>
Reminds me of a fave film of mine, Ghostbusters (dont cross the streams)...... anyway..
My chain seems to be on the smaller (and sometimes middle) cog, basically what you are saying is not
to mess with that (keep it either on 1,2 or 3) and fiddle with the other handle (with more options)
Lee wrote:
>
> Hi there,
>
> was due to start commuting to work today but due to me failing miserably to get anywhere on Sunday
> I have decided to take it one step at a time.
>
> Can anyone suggest the best way for me to build up my fitness so that I can attempt the 6 mile
> commute by bike!?
>
> Also losing weight has to be a priority - not easy to lug around stones and stones of lard on a
> bike :-)
>
> Any advise would be appreciated
>
> Lee
When I started cycling I found a little off road loop of about 6 miles. I work from home so I did it
every available lunch time (2-3 days a week I'm out of the office in meetings), and on nice
evenings. Withing 3 weeks I had got it down from 50 minutes to half an hour. Once I hit this
milestone I started exploring a bit.
This was 3 years ago, now my lunchtime rides are about 12 miles, and my evening ones can be as
long as 32.
Just take is steadily, but make each ride a challenge - can I knock a minute off my previous best?
Can I get up that horrible hill without stopping for breath? Can I get up the big road hill without
using the granny ring?
All that being said I think I started from a higher level of base fitness - the thing that got me
hooked was borrowing my mates wife's bike and doing a 12 mile route in the North Yorkshire Moors. I
was totally dead at the end though!
Have you been to see your doctor? It seems to me that if you can't ride for a mile without feeling
awful, you should perhaps get a quick health check. You don't want to do yourself an injury by
trying to hard at first and putting yourself off for good.
(By the way I'm 16 stone as well & 6'1", so there is hope)
Phil
Lee wrote:
> The gears thing i need to figure out - whilst the bike does have numerous gears (3 near the pedals
> and 4 or 5 on the back wheel) i have no real idea of judging what they all do!?!
>
> E.g. my left handle bar has 3 different settings and my right has as many as 8 or 9 i think!? any
> suggestions?
>
> Sorry to sound dumb - the last bike i rode was a BMX Team Marlborough when i was about 8 years old
> ! One gear but went miles on that old bike!
This will make a huge difference to how you ride. At the pedals you have 3 rings, controlled by the
left hand:
small|middle|large
At the wheel you have more rings (7 or 8 at a guess) controlled by the right hand:
largest|> middle >|smallest
now convert these to numbers: Pedals _____1:2:3_____ Wheels 1:2:3:4:5:6:7:8
Together 1 and 1 is the easiest gear. On a flat, your legs will go round like the clappers and
you'll go nowhere very fast.
Together 3 and 8 is the hardest gear. On a flat, your legs will go round not very much, but you'll
cover lots of distance (comparably).
So if you had a perfectly flat ride, you'd start at P1+W1 and work your way through the gears as
you pick up speed. So as the pedalling gets easier you change gear to make it a bit harder again -
and so on.
As someone mentioned, it;s bad news [tm] to cross the chain, so P1 and W8 is bad. Just as P3 and W1.
Ideally on a flat distance from standing you'd go: P1 W1 - slow! P1 W2 P1 W3 - don't cross the chain
so move up at pedal end P2 W3 P2 W4 P2 W5 - don't cross the chain so move up at pedal end P3 W5 P3
W6 P3 W7 P3 W8 - lightning speed!
So that's "how the gears work". All you have to do is start easy, and work down until you're
uncomfortable and then click back a step. Obviously your comfort zone will depend on the gradient.
Going up a hill in P3W8 will be agony compared to P1W1 but usually somewhere in the middle will do.
Remember the only "correct" gear, is the one that is most comfortable for you.
Hope that helps?
--
Dnc
"Doesnotcompute" <dncDELETETHIS@ukbodyart.org> wrote in message
news:bg30e2$ki2ep$1@ID-30778.news.uni-berlin.de...
> This will make a huge difference to how you ride. At the pedals you have 3 rings, controlled by
> the left hand:
>
> small|middle|large
>
> At the wheel you have more rings (7 or 8 at a guess) controlled by the right hand:
>
> largest|> middle >|smallest
>
> now convert these to numbers: Pedals _____1:2:3_____ Wheels 1:2:3:4:5:6:7:8
>
> Together 1 and 1 is the easiest gear. On a flat, your legs will go round like the clappers and
> you'll go nowhere very fast.
>
> Together 3 and 8 is the hardest gear. On a flat, your legs will go round not very much, but you'll
> cover lots of distance (comparably).
>
> So if you had a perfectly flat ride, you'd start at P1+W1 and work your way through the gears as
> you pick up speed. So as the pedalling gets easier you change gear to make it a bit harder again -
> and so on.
>
> As someone mentioned, it;s bad news [tm] to cross the chain, so P1 and W8 is bad. Just as
> P3 and W1.
>
> Ideally on a flat distance from standing you'd go: P1 W1 - slow! P1 W2 P1 W3 - don't cross the
> chain so move up at pedal end P2 W3 P2 W4 P2 W5 - don't cross the chain so move up at pedal end P3
> W5 P3 W6 P3 W7 P3 W8 - lightning speed!
>
> So that's "how the gears work". All you have to do is start easy, and work down until you're
> uncomfortable and then click back a step. Obviously your comfort zone will depend on the
> gradient. Going up a hill in P3W8 will be agony compared to P1W1 but usually somewhere in the
> middle will do.
>
> Remember the only "correct" gear, is the one that is most comfortable for you.
>
> Hope that helps?
>
> --
> Dnc
>
Brilliant thanks - I see what u mean about crossing the chain now - wasnt sure at first - ill put
this into practise later on.
So is i went 1:1 up hil the pedals would turn easier and it would be less effort? Or would i grind
to a halt??
"Phil.Winterbourne" <phil.winterbourne@boat.bt.com> wrote in message
news:3F250388.9AC72D5@boat.bt.com...
> When I started cycling I found a little off road loop of about 6 miles. I work from home so I did
> it every available lunch time (2-3 days a week I'm out of the office in meetings), and on nice
> evenings. Withing 3 weeks I had got it down from 50 minutes to half an hour. Once I hit this
> milestone I started exploring a bit.
>
> This was 3 years ago, now my lunchtime rides are about 12 miles, and my evening ones can be as
> long as 32.
>
> Just take is steadily, but make each ride a challenge - can I knock a minute off my previous best?
> Can I get up that horrible hill without stopping for breath? Can I get up the big road hill
> without using the granny ring?
>
> All that being said I think I started from a higher level of base fitness - the thing that got me
> hooked was borrowing my mates wife's bike and doing a 12 mile route in the North Yorkshire Moors.
> I was totally dead at the end though!
>
> Have you been to see your doctor? It seems to me that if you can't ride for a mile without feeling
> awful, you should perhaps get a quick health check. You don't want to do yourself an injury by
> trying to hard at first and putting yourself off for good.
>
> (By the way I'm 16 stone as well & 6'1", so there is hope)
>
> Phil
I havent been to the docs but i have a sneaking suspicion the hangover i didnt think i had, i had!!
I was gagging when i stopped - that will teach me! (I was VERY hungover!) also i think i may have
been trying too hard - up hills too fast etc. etc.
U sound like the same build as me Phil (im 6'1" and 16st too).
Im going for round 2 without a hangover tonight - see if i manage it! If i can make that 2nd hill
ill be well happy!
Lee wrote:
>
> Brilliant thanks - I see what u mean about crossing the chain now - wasnt sure at first - ill put
> this into practise later on.
Good stuff. You might want to print that, take the bike outsidee and have a play. It'll make even
more sense then.
> So is i went 1:1 up hil the pedals would turn easier and it would be less effort? Or would i grind
> to a halt??
Yes, you'd get lots of very easy leg turns but take ages to get up the hill. This is known as
"spinning" which no doubt you'll see mentioned round here lots.
3:8 however would be "grinding" where you have to work really hard, usually causing pain/burning
in the muscles, and if you're not fit enough or the hill is too steep you will literally grind
to a halt..
When approaching and climbing hills, make sure you change down the gears sooner rather than later,
as you start to grind it gets much harder for the chain to move across the cogs. You'll find this
out soon enough anyway :)
--
Dnc
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