I Need Advice, Please!!!!!

johnnybrewer said:

Thanks to anyone who can respond with advice, or encouragement, for me. I bought a Trek 1000 yesterday, my first road bike in 9 years. I knew I wanted to get back into cycling, but I didn't want to sink too much money into it until I was absolutely certain. Anyway, here's the deal. I road 20 miles today and I feel pretty good. I guess what I'm wanting to know is what improvements in my overall physical performance as it relates to cycling can I REASONABLY expect over the next few months if I'm riding 20 miles a day. I want to be realistic in my fitness plan. Any experts feel free to jump in on this one. thanks. It sure was great to get back on the bike.

You'll gradually get more comfortable, and your average speed will slowly increase with continued riding. But would advise you don't plan to start riding 20 miles every day.... 100 miles a week or more is too much for a new rider. You need time to recover, and to let your body adapt to the training. Suggest you allow at least one rest day in between every 20 mile ride, at least for the first few months. If you're still injury-free and getting stronger, you can then start to increase the miles and intensity.

I'd say your main objective for the first 3-4 months ought to be get comfortable on the bike and learn to enjoy your riding. Don't get burned out by setting impossible goals or by pushing yourself too hard too soon....that kind of self-imposed pressure to perform can take the fun right out of cycling.

I'm not a professional trainer, but have been an avid recreational cyclist for 25 years. After a few years of sport/CAT4 level racing I pretty much have stuck to recreational riding because I have more fun and feel better. (To race and be good, feels like having a second job. Plus the risk of injury increases as you get older, and my wife and baby need me on one piece).

Ok, disclaimer posted, I think the most critical thing to overall fitness is consistency and variety. I ride (indoor cycle or outdoor) at least 4 days a week, plus do one to two days of weights. Depending upon terrain (hilly vs. flat) you may want to alter your weight program. Simply put, significant upper body weight is great for crash/injury protection, but the added weight is a disadvantage in climbing. When I am trying to get lighter, I simply cut back to very light reps.

As a reference point, I'm 5'7 and between 170 and 180 lbs. I started out as a BMXer and have more of that build. I hardly sound like a cyclist, but combining an ability to suffer with consistency in my training, I surprise a lot of people. (average about 19.5 to 20.5 mph over varied terrain when I am fit). BUT, I also tend to yo-yo in and out of fitness due to my work/travel schedule. Nothing hurts so much as trying to get back into fitness, but it is worth the pain.

As to your cycling, if you keep riding exactly the same ride (20 miles a day, similar pace), you'll never make any gains. Check the web for riding plans. Most will include easy spin days, longer days focusing on consistent hard effort, and intervals. Simply put, I find that I build fitness faster doing intervals on moderate hills. Also, try to find group rides where you can sit in. With people in front of you you will find that you push yourself harder and the time/miles will pass faster. Your fitness will build accordingly. If you are unfamiliar with group tactics and etiquite, check out some of the forums, or a good cycling book at a library. You'll make more friends and have less chance of sampling pavement.

As your fitness builds, you will find your ego taking you to the front for "pulls". Sure enough, you will overestimate your fitness some days and blow (get dropped), but this is part of the process. You'll either be disgruntled, or if you're like me, it will [censored] you off and make you work that much harder. (a "good mad"😉.

I'm also not a Dr., so it is worth getting a checkup and and EKG if you haven't worked out consistently for awhile. I get an EKG every year as I really hammer myself sometimes and would prefer not to go cardiac on a ride. That said, a heart rate monitor was my best investment ever and I simply don't ride without one anymore. I can tell where I am at all the time. Before or after a ride, I can check my heart rate if I am feeling a little "off". Knowing my benchmarks I can quickly see if I am getting ill or am just tired, or simply have a motivation problem. If it is the latter I get my tail on a bike or something and go get the job done. I always feel better afterward.

Another advantage of a heart rate monitor is that it keeps more eager riders from overtraining. When I first bought mine, I found that I rode too hard. By scaling back just a little, my overall speed/time actually improved, as did my recovery time and ability.

Your bike sounds just fine. People overestimate the value of equipment in cycling. I rarely ride the best bike in a pack yet I compete well. That said, try to keep extra weight down (balance what you carry with what you need) and as you are able to lose body weight you'll find that helps too. Also, keep your bike in good tune. If you bike is clean and running smoothly, you'll be just as well (or better) off as the guy on a high zoot bike that is covered with crud. (Amazingly, I see this all the time).

To me, the most critical part of a bike is the wheels. I run kevlar tires, change them often (to prevent flats and to keep my contact surface as small as possible). I also run my pressure as I as can stand it and still be comfortable, staying within the labeled limits of the tire. Right now I am running Vredsteins (160 psi limit; I run them 130 to 140) on one bike and Hutchinson Reflex Gold (110 psi max/and setting) on the other. If I see the spec correctly on the web, your wheels should be very solid, but not super fast. Depending upon your body weight and goals, a lighter, more aerodynamic set of wheels may be on your wish list. One of the least expensive performance wheelsets I have used is the Cane Creek Aerohead ($250). They use an unusual design with the nipple around the hub. They are outstanding climbing and sprinting wheels, in my opinion. (For all responders, my other wheels are Spinergy SR-3s and Ksyrium SSC SLs, so I have ridden others. The Ksyriums are great wheels and very reliable for their weight/design, but I don't think they are worth the price difference).

Clipless pedals and good cycling shoes are also a good investment if you don't already have them. You'll find that your power transfer is much more efficient.

We all fight the battle of the bulge and thumb our nose at father time every day. Just know that you have a lot of company in your endeavor. Best of luck.