Beginner looking for advice!

Hello everyone,
I have just started cycling and I love it! I have worked up to 20 miles a day five times a week but I'm finding it hard to increase my time and distance. I was wondering if I should alternate shorter rides at higher speeds with longer slower rides, and if there is any strength trainging that would improve my riding. Also, Im in the market for a new bike. Right now I have a plain mountain bike thats not in pristine condition. I think I need a road bike but have no idea where to start. Any advice would be GREATLY appreciated. Thanks in advance!

20 miles, 5x/week? Then you are off to a great, great start :-)

Would be glad to give you tips but first some questions.

On a scale of 1 to 10, 10 the hardest and most intense effort you can imagine, how hard would you say you are riding those 20 miles? What happens at 20 miles? Do you feel tired? Hungry? Thirsty? And how long do these bicycle rides take you?

Thanks for replying! I would say on a scale of 1 to 10 I give probably a 7 or 8 for the first 14 to 15 miles but the last five are definitely a 9 or 10. Those miles are a struggle for me every time I ride. Thats one of my main problems because I want to add distance but after the 20 I'm just exausted. I am not hungry at all for at least a few hours after I ride but I am very thirsty especially on super hot days, I live in Florida. It normally takes me between an hour and a half and an hour and forty five minutes depending on how hot it is. On Wednesdays I split it though and ride 10 in the morning and 10 in the afternoon. I hope I anwsered your questions. Thanks for taking the time!

You are doing so well. Maybe you do not know but for many people, 100 miles a week is no small accomplishment.

I have been to the south and exercised there (running) and it was oh so hot, but even more so, very very humid. Defiinetly need lots of water so maybe a camelback helps?

About your training.

I would do things kinda differently but this is just my opinion.

Instead of 20 miles 5x/week, I would alter the schedule. Try doing 2-3 bike rides earlier in the week that are say, 8-15 miles long, but do them at a bit quicker pace than you now do the 20 milers. So if your 20 mile rides are maybe 7 on a scale of 1-10, try riding the shorter ones closer to say 8.

A better way of approaching it could be to ride hard, not 100% all out as hard as you can, but maybe 80-90%. It should feel like you have to concentrate on your pace so that it is challenging but not impossible or painful. Ride this way for 30 minutes, then soft pedal for about 5 minutes, then ride 30 more minutes at the original, more challenging pace.

Then do your longer rides at a more moderate pace, maybe 70%, so these should be easier than the shorter, more intense ones. By breaking up your training sessions this way, I think you will have more energy & stamina left.

Here's what a schedule could look like:

ride 1: 8 miles @ 90%
ride 2: 12 miles @ 80%
ride 3: 15 miles @ 80%
ride 4: 8 miles @ 90%
ride 5: 20 miles @ 70%

Then every week, you could add a few miles to your long ride and to the shorter ones too, like so:

ride 1: 9 miles @ 90%
ride 2: 13 miles @ 80%
ride 3: 15 miles @ 80%
ride 4: 10 miles @ 90%
ride 5: 25 miles @ 70%

You can add 5 miles per week to your longest ride on most weeks.

Best of luck with your cycling :-)

Thank you so much for the advice. I will definetly be trying your training plan and hopefully improving my riding!

Have you considered using supplements? I think over time you will definitely increase your time and distance the more you train.. but I would like to point out a supplement I have been using for a while which is called NO2 by MRI. The doctor who developed this product was one of the head scientists behind EAS nutrition, Dr. Edward Byrd. Anyways I would stick with the original formula or NO2 Black... and make sure it is the one from MRI. There are many knockoffs.. some of them effective also... but I find the original to be the best and it doesn't give me headaches like the others. I have no affiliation with them whatsoever..,,,I just love what it does. It is also the secret weapon of many endurance and strength athletes worldwide. This product increases the uptake of oxygen and protein and nutrients into your cells. So it basically translates into more power... and much more endurance... a supercharger for your body.. if you will. Also make sure your rides have variety so you keep your body guessing. You will grow alot in strength and endurance that way. Happy pedaling...

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