gundogblue

Hi all,
Im 63 and used to ride alot but things happen and I hav'nt rode for 2 yrs, well I just got a new bike, it's a Trek 2.1 C, the place I got the bike from fitted the bike to me real well. I live 25 miles south of Chicago so it's getting pretty cold here so I put my new bike on the trainer. My first ride was a real shocker, while just spinning in easy gears, and not going fast, after 10 mins I was already sweating! My plan is to just spin easy for 10-15 min a day, 6 days a week, and increase it by 5 mins each week. If after a month all seems well I figure I'll start riding more aggressivly and start doing some short intervals, and mixing up my gears, and increase the intensity each week. Does this seem like a reasonable plan? Any advice on this will be greatly appriciated, Im thinking with the whole winter ahead of me, I can be in reasonably good shape for road riding this spring.
Paul

BobbyG

At 48 I had to take a year off from cycling. After 6 months of no activity, I did the treadmill starting at 15 minutes and over 6 weeks working my way up to 45 minutes as my daily commute averages that each way. After 4 months When I was able to ride again, It was pretty easy cardio-wise. The muscles still took a few weeks. Based on my experience your plan sounds reasonable. When I look at my 60ish friends, any activity is a good plan compared to none.

BigAura

By my rule of thumb, it's going to take you 8 months to get back to where you were before, assuming you train at the same regular levels as earlier.

John E

Welcome back to cycling. Just do it!

For inspiration, check out Gabby Gifford's recent ride on a recumbent. Her right side is still mostly paralyzed, but she and her husband have been out there training and riding. I suspect the fitness from her years of cycling helped immensely with her miraculous (and continuing) recovery.

DaveLeeNC

I got back on a trainer (spinner bike, actually) after like 15 years since last pedaling. I was 62 at the time.

I started out at 30 minutes and relatively quickly built up to 60 minutes (all fairly easy, for the most part). I pretty much let how I felt (and available time) drive when I inserted rest days and how hard I worked.

Good luck

dave

JanMM

A 5 minute increase weekly sounds very conservative - imagine you would have no problem ramping activity up a bit faster. But, as BobbyG says "any activity is a good plan compared to none."

qcpmsame 

Having the new bicycle on a trainer, inside, be sure you set up a fan to move air across you, if you haven't done so. You mentioned that you were sweating after just a few minutes the first time on the trainer. You might check for any clubs, or cyclist groups that have spin or Sufferfest sessions regularly, also. Misery Loves company, I hear. A formerly active 50+ Forumite, Billydonn, participated in organized trainer sessions with others in his community, he posted regular reports each winter, here. A search will bring up is threads.

I liked to have music playing while I rode rollers, or setting up a television, or your computer, with some of the Sufferfest DVD, or even a favorite movie. Just thinking about ways to ease the boredom that trainers and rollers can bring on.

Best of luck, welcome back to cycling, too.

Bill

Jinkster

Welcome back!

Now...don't ruin it by pushing yourself too hard...as anyone posting in this forum has nothing left to prove which means they have everything to gain....the sights, the sunshine, the clean crisp air and spiritual freedom...roll on!

gundogblue

Yeah bordom is the biggest enemy, but I have a couple of powerful driving forces with me. The bike went from the showroom to the trainer all winter. So when the nice weather comes, and I get the bike on the road for the first time, and Im in reasonable shape I'll really get to see how she really performs, and I'll enjoy it much more, hopfully it will be a ride I'll always remember. Also about 14 yrs ago I had my knee scoped, when the torn miniscus is removed it leaves a small void, and after time fluid build up in the void, and it caused pain. Cycleing forces that fluid out which almost completely takes away all the pain. I used to get up in the morning and limp for the first 10 steps or so, but after only a couple of times on the bike I got up this morning with no knee pain or limping at all. So just for that reason alone it's all worth it, and given the fact that I love getting out and riding on a nice early morning makes for iceing on the cake

bruce19

I'm wondering why you would be sweating after only 10 min. of easy pedaling on a trainer. Have you had a check up by an MD lately?

DnvrFox

Don't forget that your body has muscles other than those used for bicycling. To prevent sometimes severe and always inappropriate muscle imbalance, and to improve generally, I would suggest resistance training, cross-training (such as swimming and/or walking) and appropriate stretching. ALso core exercises such as planks. I do 120 second planks, making sure that my butt is high to avoid back strain. You should start with 30 second planks. Your body will thank you. (as always, check with your doc or physical therapist for an OK). There are metronome computer programs which I use to keep myself honest.

I am doing a 172 BP right now, working towards 185, which I used to be able to do.

At 75yo, I find this kind of training very worthwhile.

Also, get some SPinerval DVDs - you will find it amazing how they challenge you, and/or go to some spinning classes. Tell the instructor that you are going to do your own thing - until you feel comfortable keeping up with those 70yo ladies who will kill you.

OldsCOOL

Better to ask what the temps in the house are during the session. I'm in good shape and will begin a sweat at 10min according to the cadence.

No headwind for cooling.

bruce19

Also a good question and I assumed that he had considered it himself. I would just hate to see someone do damage to themselves because they had a health issue.

OldsCOOL

As always! A good word from the doc does good for peace of mind.

jppe

Welcome back to cycling and to the Forum. Generally there is a lot of wisdom we can all learn from that is shared here. I have a trainer but hate it. For you, you probably don't have much choice so you are going at it perfectly. I'm fortunate that in NC we can generally ride through the winter but just need layers for the chilly 20 and 30 degree days. I'm sure you'll be chomping at the bit to get back on the road come spring.

BluesDawg

Are you kidding? I'm sweating now just thinking about my trainer. Time to go outside for a ride.

gundogblue

HA, I did'nt have a fan but now I do and thats helps alot, the temp in the house is a comfortable 70 degrees, but I've since measured my cadence, after I warm up it's hovering around 90 with easy gears. But 2 yrs ago I used to be able to ride hard for an hour, complete a 20 mile course and my cadence was 100-105. But I guess that was then, and this is now
Paul

Dessert

Your plan sounds good to me. I'm also 63 and I am riding again after being off of bikes for 40 years or so. In that respect you are way ahead of me. I don't have a trainer but I have good enough weather to allow me to bike every other day. I track my progress with an app called "map my ride". I went from 6 miles/day averaging maybe 9 mph to now doing 15 miles/day averaging ~ 14 mph. I bought the bike I have now 4 months ago and that is when I started.
In my case, I am gaining strength and stamina on each ride.
I guess what I'm trying to say is that "you have a good plan and you will see progress at each step of the way. I think you will be ready for the road come spring so keep it up".

zonatandem

Yep, Gabby Giffords rode the 11 mile fun ride of El Tour de Tucson on a 3-wheel recumbent . . .
she continues to amaze!!!

79pmooney

You got the message on the fan. Good. Seriously big ones help. Get one of those "T" shaped fabric sweat guards for your bike. (Someone here can tell you its name.) Your sweat is as bad for bikes as salt ocean water. (I clothespin a towel to the handlebars and toptube and take it off after riding. Same effect.)

I buy bike racing DVDs, use a cycle computer with cadence and a heart monitor to stay motivated on the trainer. Makes the time go much faster. Others put books on racks in front of their handlebars. Find what works for you.

I'm 61. Never completely stopped riding but didn't get serious again until my early 50s. But life interferes, sometimes with sickness and injuries and my trainer has to come out again. I far prefer the road (even in Portland winter) but it isn't always possible. Good for you to be back! Plug away and you'll be enjoying next spring before you know it.

Ben