Originally Posted by Kraig .
So I've been a smoker for 21 years, am 6'1" tall and weigh 225 lbs (fat and out of shape), and just quit smoking and bought my first road bike on May 2. It's a 2006 Trek 1000 SL. I've never exercised, but I have a neighbor that's been riding for years. I remember my first few days riding I was able to go anywhere between 2-5 miles and thought I was going to die. I'm now up to 25-30 miles a day, 4-5 days a week. I absolutely love it! My biggest problem right now is that I cannot, for the life of me, average above 13mph! I do have some red lights that I know are affecting my speed, but is this normal? I really want to start on some group rides, but 13mph is not going to cut it. My neighbor says I'm doing good, but he's also my neighbor and I can't tell if he's just being nice or not. Also, my ass is killing me! I'm wearing the padded Canari shorts and have adjusted my seat a few times, so it's a little better now, but still not good. I can't imaging trying to go 60 miles like this. WIll I get used to it or do I need to start looking at seats? Anyways, I appreciate any help and advice I can get!
Kraig;
I've posted my story several times before, but 4 months ago I was where you are today, a little smaller, lighter, but equally fat and out of shape. I committed to get fit and faster. Unfortunately, there is no magic elixir or shortcut. At the point you are now, I found a local no drop ride through one of the LBS's here in Florida and went on one of their weekend 30 mile rides. During that ride alone, my average speed was a full 2mph faster than I was able to manage solo. Frankly I though I would collapse several times, but the guys on the ride kept a close eye on me and when they say I was struggling, they would slow and let me recover for a few minutes. Following this ride they had some advice:
1. Stay on the big ring. 2. Pedal faster. 3. You won't ever go faster than X unless your ride faster than X at least some of the time, go faster longer every time you clip in. The rest will come with time in the saddle.
Being the competitive type that I am, and as a former professional tennis player, I knew how to work out and develop aerobic fitness. I hate running, and my wife suggested the local gym and their cycling classes. I cleaned up my diet and started with one a week, some time hooked to a stationary trainer and a ride on the weekend. In week 2 I bumped the classes to 3x per week with the ride on the weekend, and now I go 4x per week and ride on the weekend. 3 months in, I completed a 60 mile ride at 17.8mph, 2 weeks ago, I completed a metric century (68 miles) at 18.4, and last weekend we did 42 miles at 19.3 mph. I did no other work in the gym except for some core strengthening work. Leg strength will be developed if your push yourself in training. The high cadence work in the gym helped develop my pedal motion and my aerobic systems. The standing higher resistance work helped develop my legs.
You do have to be somewhat careful in spin classes and ride your own workout, but the group mentality causes you to work pretty hard, and sometimes the scenery is pretty good. Here in FL, there really aren't hills to speak of unless you travel north, and spin classes tend to have much more out of the saddle work that you will experience on a road ride. Keep your butt in the saddle and press on. The standing work is actually sort of a recovery cycle for me. All this work translates to about 150 miles a week outside based on calorie burn numbers I have tracked.
The long and short of my experience is to develop your aerobic fitness and the rest will follow. When you can no longer wear yourself out on the stationary bike in an hour, its time to take that time a ride at similar intensity outside for longer periods. You are doing great for the time you have invested, up the intensity, find some folks to ride with and move on to the next level.
Regarding your butt, that too shall get better. Take the advice above and demo a few different saddles and see what type provides the most comfort. A big part of the soreness at first is just something you have to endure. As your legs get stronger and can support more of your weight, there will be less pressure on your rear end; as your core strength improves, there will be less pressure on your hands. My butt still hurts minimally and I seldom get numb hands any more.
Good luck to you
DAL