Recommendations
#1
Junior Member
Thread Starter
Join Date: Aug 2018
Location: La Palma
Posts: 18
Bikes: Trek Fx Sport 6
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 7 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Recommendations
Just looking for some recommendations.
What's a good starting point as far as mph and distance goes? I'm assuming ride at whatever is comfortable. I plan on doing some long rides but dont want to strain or hurt myself starting out doing too much. Ive been doing 10 to 20 mile rides since getting my new bike 2 weeks ago and want to know when I should shoot for the 30+ range. My body feels great after every ride and I dont feel exhausted or overworked after each ride.
What's a good starting point as far as mph and distance goes? I'm assuming ride at whatever is comfortable. I plan on doing some long rides but dont want to strain or hurt myself starting out doing too much. Ive been doing 10 to 20 mile rides since getting my new bike 2 weeks ago and want to know when I should shoot for the 30+ range. My body feels great after every ride and I dont feel exhausted or overworked after each ride.
#2
Senior Member
Join Date: Oct 2013
Location: Mich
Posts: 7,389
Bikes: RSO E-tire dropper fixie brifter
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 6 Post(s)
Liked 2,969 Times
in
1,918 Posts
factor in the weather, your diet weeks up to the rides, pre/post recovery from the longer rides, & frequency of the rides.
If all is checking out good, I wouldnt see a reason you would hold back from adding as many miles you can per ride. Just have a plan B in case you run into any issues & require assistance (uber, lyft, significant other, bus, cab, food/water [cash] .
If all is checking out good, I wouldnt see a reason you would hold back from adding as many miles you can per ride. Just have a plan B in case you run into any issues & require assistance (uber, lyft, significant other, bus, cab, food/water [cash] .
__________________
-Oh Hey!
-Oh Hey!
#3
SuperGimp
The usual rule of thumb is 10% per week but as long as you have a plan B in case things go sideways, no reason you can't go 30 now.
#4
Senior Member
Join Date: Nov 2017
Location: Seattle
Posts: 1,957
Bikes: Specialized Roubaix, Canyon Inflite AL SLX, Ibis Ripley AF, Priority Continuum Onyx, Santana Vision, Kent Dual-Drive Tandem
Mentioned: 20 Post(s)
Tagged: 0 Thread(s)
Quoted: 877 Post(s)
Liked 726 Times
in
436 Posts
30 miles is around where you'd want to start paying more attention to hydration and nutrition. At least have some places you can get food and drink, especially if you typically don't eat and drink on your rides. I found that was the biggest difference for me when increasing mileage this summer from 40 to 100. My muscles wouldn't feel more thrashed, but the "fuel" would sometimes run low when I didn't eat enough during my rides. Never bonked, but had some climbs I had to bail until I ate some more.
Eating the right amount was actually harder for me to get used to than adding more distance. It's surprising how the body might not feel hunger, but you'll know you have a severe calorie imbalance when you start getting lethargic. In my case, I would feel less hungry, which obviously is the wrong signal. I figure it's because I got tired of eating Clif bars, so mixing up your food intake can also be a good idea on longer rides.
Eating the right amount was actually harder for me to get used to than adding more distance. It's surprising how the body might not feel hunger, but you'll know you have a severe calorie imbalance when you start getting lethargic. In my case, I would feel less hungry, which obviously is the wrong signal. I figure it's because I got tired of eating Clif bars, so mixing up your food intake can also be a good idea on longer rides.
#6
Senior Member
Strava Premium is a pretty good tool as well. It gives a "green river" of your average effort of the last three weeks so you can keep your efforts inside the zone, or go over to increase effort, or back off to recover.
#7
Callipygian Connoisseur
Join Date: Nov 2008
Posts: 1,373
Mentioned: 13 Post(s)
Tagged: 0 Thread(s)
Quoted: 564 Post(s)
Liked 350 Times
in
190 Posts
Just looking for some recommendations.
What's a good starting point as far as mph and distance goes? I'm assuming ride at whatever is comfortable. I plan on doing some long rides but dont want to strain or hurt myself starting out doing too much. Ive been doing 10 to 20 mile rides since getting my new bike 2 weeks ago and want to know when I should shoot for the 30+ range. My body feels great after every ride and I dont feel exhausted or overworked after each ride.
What's a good starting point as far as mph and distance goes? I'm assuming ride at whatever is comfortable. I plan on doing some long rides but dont want to strain or hurt myself starting out doing too much. Ive been doing 10 to 20 mile rides since getting my new bike 2 weeks ago and want to know when I should shoot for the 30+ range. My body feels great after every ride and I dont feel exhausted or overworked after each ride.
-Kedosto
#8
Tragically Ignorant
Join Date: Jun 2018
Location: New England
Posts: 15,613
Bikes: Serotta Atlanta; 1994 Specialized Allez Pro; Giant OCR A1; SOMA Double Cross Disc; 2022 Allez Elite mit der SRAM
Mentioned: 62 Post(s)
Tagged: 0 Thread(s)
Quoted: 8186 Post(s)
Liked 9,098 Times
in
5,054 Posts
There really isn't some magic point at which the distance makes the ride "serious", everybody has to find their own comfort zone.
If you're already doing 20 mile rides without discomfort after just 2 weeks of riding, it sounds like you have a pretty good fitness level and you can keep going. I went from not having ridden in years to riding solo centuries in a matter of 2 months last year, so I'm not a big believer in rules of thumb. I was able to handle that because I had been working out intensely in the gym for a couple years. I ramped it up very fast and the worst I experienced was a few cramps I could make go away by getting off the bike and walking for a couple minutes before getting on again.
The big difference between a ride of 20 miles or so and say, 35 is that you have to do a little more prep. Make sure you have a little food with you and enough water. You cannot always count on a convenience store being there when you need it. Also, carry a pump (or CO2), tire irons and spare tubes and know how to fix a flat roadside. When you start doing distance riding, it's not a matter of if you are going to get a flat, it's a question of when, and getting rolling again after 10 minutes or so is a lot more fun than having to go to Plan B.
Shoot for 25 on your next ride and if you feel as good as you do doing 20, try 30 on the next ride. This ain't climbing Everest, I suspect you'll be just fine.
And definitely, carry cash, cards, and a phone.
If you're already doing 20 mile rides without discomfort after just 2 weeks of riding, it sounds like you have a pretty good fitness level and you can keep going. I went from not having ridden in years to riding solo centuries in a matter of 2 months last year, so I'm not a big believer in rules of thumb. I was able to handle that because I had been working out intensely in the gym for a couple years. I ramped it up very fast and the worst I experienced was a few cramps I could make go away by getting off the bike and walking for a couple minutes before getting on again.
The big difference between a ride of 20 miles or so and say, 35 is that you have to do a little more prep. Make sure you have a little food with you and enough water. You cannot always count on a convenience store being there when you need it. Also, carry a pump (or CO2), tire irons and spare tubes and know how to fix a flat roadside. When you start doing distance riding, it's not a matter of if you are going to get a flat, it's a question of when, and getting rolling again after 10 minutes or so is a lot more fun than having to go to Plan B.
Shoot for 25 on your next ride and if you feel as good as you do doing 20, try 30 on the next ride. This ain't climbing Everest, I suspect you'll be just fine.
And definitely, carry cash, cards, and a phone.
#9
Senior Member
Join Date: Jul 2008
Location: Minas Ithil
Posts: 9,173
Mentioned: 66 Post(s)
Tagged: 0 Thread(s)
Quoted: 2432 Post(s)
Liked 638 Times
in
395 Posts
If you aren't feeling exhausted or overworked then you're not riding hard enough to get stronger. Go for the 30+ mile range your next ride, it's not that big a deal.
#10
Senior Member
Join Date: Jul 2008
Location: 25 miles northwest of Boston
Posts: 29,549
Bikes: Bottecchia Sprint, GT Timberline 29r, Marin Muirwoods 29er, Trek FX Alpha 7.0
Mentioned: 112 Post(s)
Tagged: 0 Thread(s)
Quoted: 5224 Post(s)
Liked 3,581 Times
in
2,342 Posts
I think actor Matthew McConaughey was the person who said: "I run as far as I can, then I turn around & go home"
it's a bike, if you get tired, just roll ... meaning, go for it & see what happens
it's a bike, if you get tired, just roll ... meaning, go for it & see what happens
#11
Senior Member
Join Date: Apr 2016
Location: South Carolina Upstate
Posts: 2,109
Bikes: 2010 Fuji Absolute 3.0 1994 Trek 850
Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 762 Post(s)
Liked 555 Times
in
322 Posts
go further now. if you have the time go for it, you can always rest if you've over done it, but that has rarely occurred with me. once you go 30, you're going to want go further
#12
Tragically Ignorant
Join Date: Jun 2018
Location: New England
Posts: 15,613
Bikes: Serotta Atlanta; 1994 Specialized Allez Pro; Giant OCR A1; SOMA Double Cross Disc; 2022 Allez Elite mit der SRAM
Mentioned: 62 Post(s)
Tagged: 0 Thread(s)
Quoted: 8186 Post(s)
Liked 9,098 Times
in
5,054 Posts
#13
Senior Member
Join Date: Jul 2008
Location: Minas Ithil
Posts: 9,173
Mentioned: 66 Post(s)
Tagged: 0 Thread(s)
Quoted: 2432 Post(s)
Liked 638 Times
in
395 Posts
If becoming exhausted by exercising makes you miserable then you're soft. If you stop exercising before you start getting exhausted then no you will not make "significant gains".
#14
Senior Member
Join Date: Oct 2015
Posts: 15,489
Bikes: 2015 Workswell 066, 2017 Workswell 093, 2014 Dawes Sheila, 1983 Cannondale 500, 1984 Raleigh Olympian, 2007 Cannondale Rize 4, 2017 Fuji Sportif 1 LE
Mentioned: 144 Post(s)
Tagged: 0 Thread(s)
Quoted: 7652 Post(s)
Liked 3,473 Times
in
1,834 Posts
Everyone is different. Nobody knows what your capacities are. We can only make guesses .... but we can certainly Act like we know.
Maybe draw some routes that have bail-outs? I know I can put together loops and such, where I can go 15 and then take a side-road and add five, or ten, or 15 more miles , and then there are side roads along some of those if I decide I have had enough and want to head back. I use Ride with GPS but you can use google maps or any other service ... just draw out routes that offer options. Likely you could do 40 right now ... but you don't want to be 20 miles into a route with no bail-outs when you realize that it is not the right day for that effort.
Thirty miles, you might need half an energy bar or a small handful of raisins .... but do be sure to drink. And it is always good to have that emergency gel in your saddle bag just in case.
Alos ... you can always ride slowly or even take a break.
One time last summer I had a long ride planned on a very hot day, and I sprinted to catch a traffic light at about the only major intersection before I got to the good roads ... with the heat and the effort I jacked up my heart rate (specific issues there, not something that just happens to cyclists) and messed up my body. I used the shortest short-cuts home, and rode REALLY slowly and I was fine ... went back out that night when the temps had dropped 15 degrees.
If you get 30 miles out and there is no easy way back and you feel like you are done ... park it for ten minutes, then ride slowly. Repeat as necessary. As @Kedosto says, "listen to your body."
But probably you could knock out 40 miles easy ... on the right day.
Maybe draw some routes that have bail-outs? I know I can put together loops and such, where I can go 15 and then take a side-road and add five, or ten, or 15 more miles , and then there are side roads along some of those if I decide I have had enough and want to head back. I use Ride with GPS but you can use google maps or any other service ... just draw out routes that offer options. Likely you could do 40 right now ... but you don't want to be 20 miles into a route with no bail-outs when you realize that it is not the right day for that effort.
Thirty miles, you might need half an energy bar or a small handful of raisins .... but do be sure to drink. And it is always good to have that emergency gel in your saddle bag just in case.
Alos ... you can always ride slowly or even take a break.
One time last summer I had a long ride planned on a very hot day, and I sprinted to catch a traffic light at about the only major intersection before I got to the good roads ... with the heat and the effort I jacked up my heart rate (specific issues there, not something that just happens to cyclists) and messed up my body. I used the shortest short-cuts home, and rode REALLY slowly and I was fine ... went back out that night when the temps had dropped 15 degrees.
If you get 30 miles out and there is no easy way back and you feel like you are done ... park it for ten minutes, then ride slowly. Repeat as necessary. As @Kedosto says, "listen to your body."
But probably you could knock out 40 miles easy ... on the right day.
Last edited by Maelochs; 08-30-18 at 02:28 PM.
#15
Tragically Ignorant
Join Date: Jun 2018
Location: New England
Posts: 15,613
Bikes: Serotta Atlanta; 1994 Specialized Allez Pro; Giant OCR A1; SOMA Double Cross Disc; 2022 Allez Elite mit der SRAM
Mentioned: 62 Post(s)
Tagged: 0 Thread(s)
Quoted: 8186 Post(s)
Liked 9,098 Times
in
5,054 Posts
Yeah, I'm so soft that I went from riding 0 miles a day to riding 168 miles in a day 13 months later, and increasing my top flat level riding speed from about 18 mph to about 25 mph in the same span of time, never once making myself feel "overworked." (Your word, not mine.) I'm 57 years old
This "no pain no gain" crap is just a recipe for unsustainable disaster. Gradual increases in endurance work just fine, and there's a whole lot less chance you will hurt yourself. Overtraining is a ridiculous strategy.
Last edited by livedarklions; 08-30-18 at 02:35 PM. Reason: typo
#16
Senior Member
Join Date: Oct 2013
Location: Mich
Posts: 7,389
Bikes: RSO E-tire dropper fixie brifter
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 6 Post(s)
Liked 2,969 Times
in
1,918 Posts
city/town riding will have different impacts to what you can expel for energy compared to country/uninterrupted roads.
__________________
-Oh Hey!
-Oh Hey!
#17
Senior Member
Join Date: Jul 2007
Posts: 1,039
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 75 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
If you're doing 20 miles without difficulty, 30 miles should be no problem and even 40 miles probably won't be much of a stretch. If you decide to do 40, take it somewhat easy for the first half and push harder the second half depending on how you feel by that point.
I disagree with the notion that you won't make gains unless you somewhat exhaust yourself, but you'll make gains faster if you do. If you ride every day, don't exhaust yourself every ride.
I disagree with the notion that you won't make gains unless you somewhat exhaust yourself, but you'll make gains faster if you do. If you ride every day, don't exhaust yourself every ride.
Last edited by Pendergast; 08-30-18 at 02:48 PM.
#18
Tragically Ignorant
Join Date: Jun 2018
Location: New England
Posts: 15,613
Bikes: Serotta Atlanta; 1994 Specialized Allez Pro; Giant OCR A1; SOMA Double Cross Disc; 2022 Allez Elite mit der SRAM
Mentioned: 62 Post(s)
Tagged: 0 Thread(s)
Quoted: 8186 Post(s)
Liked 9,098 Times
in
5,054 Posts
Everyone is different. Nobody knows what your capacities are. We can only make guesses .... but we can certainly Act like we know.
Maybe draw some routes that have bail-outs? I know I can put together loops and such, where I can go 15 and then take a side-road and add five, or ten, or 15 more miles , and then there are side roads along some of those if I decide I have had enough and want to head back. I use Ride with GPS but you can use google maps or any other service ... just draw out routes that offer options. Likely you could do 40 right now ... but you don't want to be 20 miles into a route with no bail-outs when you realize that it is not the right day for that effort.
Thirty miles, you might need half an energy bar or a small handful of raisins .... but do be sure to drink. And it is always good to have that emergency gel in your saddle bag just in case.
Alos ... you can always ride slowly or even take a break.
One time last summer I had a long ride planned on a very hot day, and I sprinted to catch a traffic light at about the only major intersection before I got to the good roads ... with the heat and the effort I jacked up my heart rate (specific issues there, not something that just happens to cyclists) and messed up my body. I used the shortest short-cuts home, and rode REALLY slowly and I was fine ... went back out that night when the temps had dropped 15 degrees.
If you get 30 miles out and there is no easy way back and you feel like you are done ... park it for ten minutes, then ride slowly. Repeat as necessary. As @Kedosto says, "listen to your body."
But probably you could knock out 40 miles easy ... on the right day.
Maybe draw some routes that have bail-outs? I know I can put together loops and such, where I can go 15 and then take a side-road and add five, or ten, or 15 more miles , and then there are side roads along some of those if I decide I have had enough and want to head back. I use Ride with GPS but you can use google maps or any other service ... just draw out routes that offer options. Likely you could do 40 right now ... but you don't want to be 20 miles into a route with no bail-outs when you realize that it is not the right day for that effort.
Thirty miles, you might need half an energy bar or a small handful of raisins .... but do be sure to drink. And it is always good to have that emergency gel in your saddle bag just in case.
Alos ... you can always ride slowly or even take a break.
One time last summer I had a long ride planned on a very hot day, and I sprinted to catch a traffic light at about the only major intersection before I got to the good roads ... with the heat and the effort I jacked up my heart rate (specific issues there, not something that just happens to cyclists) and messed up my body. I used the shortest short-cuts home, and rode REALLY slowly and I was fine ... went back out that night when the temps had dropped 15 degrees.
If you get 30 miles out and there is no easy way back and you feel like you are done ... park it for ten minutes, then ride slowly. Repeat as necessary. As @Kedosto says, "listen to your body."
But probably you could knock out 40 miles easy ... on the right day.
Breaks are great--I actually do the very long rides with a meal or some other attraction as being the goal at the far end of the ride (my "McGuffin"). Motivates me to go a lot farther and usually harder than if I turned it into a non-stop slog.
I definitely literally take it down a couple gears on really hot days, and there was one day this summer when I just plain decided it was too hot and humid to ride at all (100 degrees and similar humidity). No shame in using discretion, it's really not a matter of proving anything to anyone.
#19
Tragically Ignorant
Join Date: Jun 2018
Location: New England
Posts: 15,613
Bikes: Serotta Atlanta; 1994 Specialized Allez Pro; Giant OCR A1; SOMA Double Cross Disc; 2022 Allez Elite mit der SRAM
Mentioned: 62 Post(s)
Tagged: 0 Thread(s)
Quoted: 8186 Post(s)
Liked 9,098 Times
in
5,054 Posts
Tired is fine, maybe even exhausted. The word I really was objecting to was "overworked."
Last edited by livedarklions; 08-30-18 at 02:47 PM. Reason: typo
#20
Senior Member
Join Date: Jul 2008
Location: Minas Ithil
Posts: 9,173
Mentioned: 66 Post(s)
Tagged: 0 Thread(s)
Quoted: 2432 Post(s)
Liked 638 Times
in
395 Posts
Yeah, I'm so soft that I went from riding 0 miles a day to riding 168 miles in a day 13 months later, and increasing my top flat level riding speed from about 18 mph to about 25 mph in the same span of time, never once making myself feel "overworked." (Your word, not mine.) I'm 57 years old
This "no pain no gain" crap is just a recipe for unsustainable disaster. Gradual increases in endurance work just fine, and there's a whole lot less chance you will hurt yourself. Overtraining is a ridiculous strategy.
This "no pain no gain" crap is just a recipe for unsustainable disaster. Gradual increases in endurance work just fine, and there's a whole lot less chance you will hurt yourself. Overtraining is a ridiculous strategy.
#21
Tragically Ignorant
Join Date: Jun 2018
Location: New England
Posts: 15,613
Bikes: Serotta Atlanta; 1994 Specialized Allez Pro; Giant OCR A1; SOMA Double Cross Disc; 2022 Allez Elite mit der SRAM
Mentioned: 62 Post(s)
Tagged: 0 Thread(s)
Quoted: 8186 Post(s)
Liked 9,098 Times
in
5,054 Posts
As a former drill sergeant and a certified personal trainer I can only shake my head and chuckle at your comments. I had people like you and they got a rude awakening haha. But somehow they all survived. If you never get exhausted, as the OP stated he wasn't, then no you are not going to make "signification gains".
As a person who's gotten in pretty damn good shape by ignoring trainers like you, I really don't care what kind of sadistic overtraining you inflict on your suckers. Overtraining is a real danger and can destroy more muscle than it creates.
#22
Senior Member
Join Date: Jul 2008
Location: Minas Ithil
Posts: 9,173
Mentioned: 66 Post(s)
Tagged: 0 Thread(s)
Quoted: 2432 Post(s)
Liked 638 Times
in
395 Posts
You know nothing about training. And stop being a drama queen, you sound like a millennial, not a 57 year old. This is only the internet. You initiated the conversation with me, thinking you were going to school me in something which is laughable. If my replies give you stress then don't communicate with me again.
#23
Tragically Ignorant
Join Date: Jun 2018
Location: New England
Posts: 15,613
Bikes: Serotta Atlanta; 1994 Specialized Allez Pro; Giant OCR A1; SOMA Double Cross Disc; 2022 Allez Elite mit der SRAM
Mentioned: 62 Post(s)
Tagged: 0 Thread(s)
Quoted: 8186 Post(s)
Liked 9,098 Times
in
5,054 Posts
You know nothing about training. And stop being a drama queen, you sound like a millennial, not a 57 year old. This is only the internet. You initiated the conversation with me, thinking you were going to school me in something which is laughable. If my replies give you stress then don't communicate with me again.
#24
Senior Member
Join Date: Apr 2012
Location: Nor Cal
Posts: 6,016
Mentioned: 17 Post(s)
Tagged: 0 Thread(s)
Quoted: 1814 Post(s)
Likes: 0
Liked 923 Times
in
569 Posts
There's a distinction between joint pain, tendon strain, IT band inflammation etc.
and overall tiredness.
Especially starting out, you don't want to push to the point of limping the next day.
But muscle soreness, and exhaustion are acceptable training markers.
I gauge my effort on training rides by whether I have to take a nap after.
Livedarklions may have the luxury of frequent, small increases in ride intensity, but as a mostly weekend warrior, I get it when I can.
You don't need to get worn out, but it's nothing to be afraid of either.
and overall tiredness.
Especially starting out, you don't want to push to the point of limping the next day.
But muscle soreness, and exhaustion are acceptable training markers.
I gauge my effort on training rides by whether I have to take a nap after.
Livedarklions may have the luxury of frequent, small increases in ride intensity, but as a mostly weekend warrior, I get it when I can.
You don't need to get worn out, but it's nothing to be afraid of either.
#25
Tragically Ignorant
Join Date: Jun 2018
Location: New England
Posts: 15,613
Bikes: Serotta Atlanta; 1994 Specialized Allez Pro; Giant OCR A1; SOMA Double Cross Disc; 2022 Allez Elite mit der SRAM
Mentioned: 62 Post(s)
Tagged: 0 Thread(s)
Quoted: 8186 Post(s)
Liked 9,098 Times
in
5,054 Posts
There's a distinction between joint pain, tendon strain, IT band inflammation etc.
and overall tiredness.
Especially starting out, you don't want to push to the point of limping the next day.
But muscle soreness, and exhaustion are acceptable training markers.
I gauge my effort on training rides by whether I have to take a nap after.
Livedarklions may have the luxury of frequent, small increases in ride intensity, but as a mostly weekend warrior, I get it when I can.
You don't need to get worn out, but it's nothing to be afraid of either.
and overall tiredness.
Especially starting out, you don't want to push to the point of limping the next day.
But muscle soreness, and exhaustion are acceptable training markers.
I gauge my effort on training rides by whether I have to take a nap after.
Livedarklions may have the luxury of frequent, small increases in ride intensity, but as a mostly weekend warrior, I get it when I can.
You don't need to get worn out, but it's nothing to be afraid of either.
If all the OP is looking for is an exercise program that can be sustained at a bit higher amount than the OP is doing now, does anyone really believe that doesn't have meaningful health benefits? Because that is what lazyass is claiming.