Cycling training for beginners

108 Votes here (click stars to vote)

When you first start cycling, you will probably read about the speeds and distances travelled by other cyclists, and find that you fall a long way short. Many experienced cyclists will cover 60 miles at 20-25 miles per hour a couple of times a week, enthusiasts much more, and faster.

This knowledge often translates into a desire to push yourself hard, when you can only manage 10 miles at 14 miles per hour!

The first thing to realise is that cycling is a long-term sport. Over at least the first three years your muscles gradually change to become accustomed to these greater speeds and distances, and you will not do the same after three months as you will be able to after three years.

For the first few weeks, just get used to the bike. Go on gradually longer rides. There is no shame in only doing a few slow miles at first, and I promise you any cyclists that go racing past you will not be thinking how useless you are. They might be thinking how good they are, but that's not a problem for you.

After a few weeks on 'normal' terrain, going out two-four times a week, you could aim to be covering 15-20 miles, perhaps a little further at the weekend. When it seems appropriate, try and go faster, but don't pressure yourself.

A typical beginner speed is about 14 mph, and most cyclists would be achieving that average after a few weeks, if not straightaway. You might be a natural, or live in a very flat place, in which case it would be higher. Perhaps your genes make you a natural and with very little training you'll be whizzing along like Lance Armstrong. Probably not, unfortunately.

Having become accustomed to spending an hour at a time on the bike, you could now try a ride of 2 hours at the weekend, and keep going on the shorter rides during the week.

Broadly the two targets for your cycling training are (1) speed and (2) endurance. So a good mix of rides is perfect - short rides where you work hard, to increase speed, and longer rides where you don't worry much about speed but gain the experience of sitting in the saddle and cycling for reasonably long periods.

Increase things slowly, and above all don't spend too much time looking at your average speed. A breeze, a hot day, whether you are in a good mood, or a bit tired, all these things affect your speed, so you can't expect to always improve on the time before. It really doesn't matter - speed and distance will come, if you practice regularly.

That's not to say you should take it too easy, of course. You should feel if you have done some exercise when you have finished, with aching legs but not legs that give way under you. You shouldn't feel as if you could easily repeat the same ride straightaway!

So overall the message for your first season of bike training is, try and cycle regularly, and with a reasonable amount of effort. Slowly build up speed and distance as the weeks and months pass, but don't overdo it.

186 Comments

Nirmal makes this comment

Wednesday, 14 April 2010

Hi, this is great advice.... I brought a road bike today and have just done a 17km ride over varying terrain at an average of 26.8Km/h which converts to about 16.6mph. Am going to see if I can get up to an average of 20mph by the end of next week over the same route
Admin makes this comment

Thursday, 15 April 2010

Hi Nirmal,
i've got to say that sounds ambitious - I hope you're young and fit! 20mph is pretty fast, and i reckon you'll need the first 7km at least to get your legs warmed up enough to go that fast even if the terrain is pretty flat.
Make sure you don't overdo it!
Bradley Pearce makes this comment

Saturday, 17 April 2010

Hi, i am 15 years old and am really looking forward to getting into cycling. my Dad has cycled since he was 15 and has been sponserd ect to do it.. Sadly, i do not see him often enough o gt allot of advice on the sport, so i just wondered at 15 years old how many miles/days should i train a week?
Admin makes this comment

Saturday, 17 April 2010

Hi Bradley,
That's a bit of a 'how long is a piece of string' question - the answer depends on what you are trying to achieve and by when. It also depends on your other commitments such as school, girlfriends etc
If you're just starting I would try and get out two or three times a week, increasing the distances a little bit each week and see how it goes - it's better to finish the week wishing you could do more rather than doing too much and getting fed up with it quickly.
Overall - decide your goal and when you want to achieve it eg 50 miles in 3 hours by the end of August and then come up with a plan that slowly builds up to it - but don't get demotivated in weeks when your average speed drops - unfortunately it does happen, according to weather, how you're feeling, how motivated you are etc.
After a few weeks it's probably worth checking if your local bike shop knows about a club in your area, since riding with others is the best way to improve.
Good luck!
Roy makes this comment

Sunday, 18 April 2010

Hi l'm close to 60 and purchased a road bike 18mths ago and
would like to get up to 50 mls rides @ 16-17 mph and have no clue how to achieve this any info plz

cheers

roy
Admin makes this comment

Sunday, 18 April 2010

Hi Roy, have you been riding the bike much in those 18 months? On non-flat terrain 50 mls in 3 hours is quite challenging - I would decide if your focus is more on distance (in which case slowly increase the length of your rides) or speed (in which case look at 'interval training' on this site). More realistically you should probably aim first for 25 miles in 2 hours, then 30 miles in 2 hours, 40 miles in 2 1/2 hours. Ride regularly, slightly further each time, and have short parts of the ride where you work very hard.
Cheers and good luck!
michelle makes this comment

Thursday, 22 April 2010

Hi, I have just moved to London and have bought a road bike to take advantage of the cycle to work program. I have never ridden a bike in the city before, and am a little nervous. Does anyone have any advice on getting started in the big city? Cheers Michelle
Alison makes this comment

Wednesday, 28 April 2010

Hi, I have just bought my first bike after 31 years ! I have been out 2 nights on the run covering about 8 mile (flat and uphill) in total, I feel great and very proud BUT the BUTT bone is sore....do I have a break between rides out ? I am hoping to shed weight and beable eventually to keep up with my 10year old son who is like a whirlwind and my partner who has a desire to wheelie everywhere )
Admin makes this comment

Wednesday, 28 April 2010

Congratulations! I assume your bike has a 'narrow' road bike type saddle? Is it a women's saddle? Certainly after 30 years it's going to take a bit of getting used to...I guess you know that pretty much everyone wears padded shorts when riding a road bike? You can wear them under 'normal' shorts if you don't want to look too pro quite yet! Some people also use a padded / gel type saddle or cover for their saddle, and women have different problems with saddles to men which (my wife tells me) can be rather unpleasant, especially at first...
John makes this comment

Wednesday, 28 April 2010

Hi,
Can you advise please.
I'm 58 on May 4th and doing the bike part (40km) of the Chester Triathlon on June 6th. I started training on the gym bike about 5 weeks ago and are now up to 15km at 80rpm,in 37 mins, 3 times a week. I've also had 2 six mile outings on my mountain bike, achieving average 10mph over hilly terrain.
On Saturday I take delivery of my road bike (at last!). Can you suggest a training schedule to lead up to the Tri on JUne 6th please (road bike and gym ideally?).
I'm hoping to convert this experience into a long term sport and pastime (cycling, not Tri)as I part-retire at the end of May.
Many thanks
Admin makes this comment

Thursday, 29 April 2010

Hi, going from 10km-15km to 40km in 6 weeks should be OK, although you want to be ready a week before the event then take it easy for the last week - so 3 rides a week, increasing ride length by 5-10 km each week will be fine, and give you time to adapt to riding the bike. Bulding up speed to compete in a race in 5 weeks will be the hard part - after a couple of weeks on the bike try and include 2 or 3 (later increasing to 5) 'high effort intervals' of about 5 minutes each, each separated by about 3 minutes recovery. Do at least 10 minutes warm up before the first interval. It's worth checking with your doctor first if you aren't used to this form of high intensity exercise. Good luck!
Admin makes this comment

Thursday, 29 April 2010

ps I looked up the details for your event, looks like 1hr 30min is a rough target for your age group on a flattish course with one hilly section. i.e. quite fast. Try and practice on the actual course a couple of times if possible, it's better if you know the route and the hill.
Eh Pee makes this comment

Thursday, 29 April 2010

Hi I've recently started cycling, mainly to try to lose weight/improve fitness.. I'm 17 1/2 stone, down from 19st10. I've been cycling 15 miles 4 times per week and have been really enjoying it. It takes me 75 minutes of hard work, and I'd like to do it in under an hour, then gradually increase the distance. Any advice on what I should be doing, including what to eat/drink before, during and after my rides.
Thanks,
A.P.
Andrew makes this comment

Friday, 30 April 2010

Hi I am a little way ahead of you in that I started last year, but with the same ideas and goals. Best advice I got was cycle and practice consistency and pace but most of all go out for a time and stick to it at first. The other thing is to have a couple of cirtcuits/ routes that you do, as you get fitter you get quicker and have to make your routes longer and harder. Then you can start increasing your speed, doing sprints and adding hills. This has worked for me as I am now up to 25 miles in 2 hours and not as tired at the end
Trudy makes this comment

Sunday, 02 May 2010

Hello,
I'm 38 and started road cycling on a hybrid bike approx 2 months ago. I am aiming to do the Macmillan Dorset bike ride, 38 mile route on 4th July. I've got up to 32 miles which took me 2 hours 45 mins. What do you think would be a reasonable time to aim for? The routes that I have been doing are really hilly as we live in a valley, so I'm not sure how that effects times, and what sort of ground average times are measured on. I'm cycling 50 miles a week at the moment.
I have a gel saddle which is brilliant, I have no problems with discomfort! (Thought would just let the other ladies know that)!!! Any advice or training tips would be great.
Trudy
Admin makes this comment

Monday, 03 May 2010

Hi Trudy, sounds like you are well on track. Their website doesn't show how hilly the route is but I would guess an average speed of 15 mph would be very reasonable and times around 3 hours will be fine, I guess a lot will also take longer than that - presumably as it's for charity it's more of a 'fun run' that an 'informal race'? A couple of rides each week, with one around 40 miles, then a week taking it easy before the event and all will be well. Even better if you can cycle the actual course a couple of times.
Good luck with it!
John makes this comment

Monday, 03 May 2010

Hello. Im 40 year old man and started riding in sept 2009 as a way of keeping the weight down. After the harsh winter 7 months later with a new bike I feel those harsh frosty mornings have been worth it but im not sure what my next move should be.I always cycle on my own and im doing around 150 miles a week spread over 3/4 days.I normally cover 25 miles on a slighty hilly course around 1.18 and 40 miles around 2.05.my average speed appears to be about 18.5-19.5mph depending on wind speed. my dad keeps mentioning time trials to me but when i go to watch them every one appears so fast and streamlined. Whats my next step to have the confidence to compete.
Admin makes this comment

Tuesday, 04 May 2010

That's a good speed after a few winter months and will make you plenty fast enough to find your local club and go for a few rides with them - that will also show you quickly which areas of your cycling need improving, and also get you used to cycling in a group, a very useful skill.
Seeing how you compare with others will also give you the confidence to go along to a time trial event.
Good luck, sounds like you're making great progress.
Newbie makes this comment

Tuesday, 04 May 2010

Hi, I only learnt to ride a bike last year and have set myself a challenge to ride 54-miles for charity from London to Brighton, in June. I have just bought a road bike and am training on a turbo at present and it seems my fitness may be fine for the day. The only problem is I'm still a rather nervous cyclist and have only taken my bike out a handful of times. I can't bear the thought of going out on the London roads, esp. as I'm still a novice rider. Any suggestions to improve my riding ability/ confidence quickly?? Thanks.
Tim makes this comment

Friday, 07 May 2010

Hi,
I've just started cycling at 39 and have the same question as Eh Pee - what is the best thing to eat before and during a ride - I am training for the Great Yorkshire Bike ride in June - 70 miles.
Currently doing about 60 miles per week and need to step it up !
Admin makes this comment

Saturday, 08 May 2010

I can't claim to be an expert - pasta + bananas + energy bars + prunes are my personal staples - but I have added some notes at Cycling food that might help.
Philip Levy makes this comment

Saturday, 08 May 2010

Tim, That is a great question, before a ride I would recommend a slow burning carb (porridge with sliced banana) is my favourite. During the ride I suck on sweets just to keep me ticking over. A lot of good cyclists I have seen hit the wall / bonk due to running out of energy and it feels horrible. There are only a few calories in the sweets and as you are doing the exercise you will burn off the sugar. Good luck
Eh Pee makes this comment

Sunday, 09 May 2010

I've signed up for a 57 mile charity ride in July, and have been cycling 15 miles 4-6 times per week, did a 28 mile ride last week in 2h10mins, and felt quite fresh after. I'm thinking of continuing with this kind of training, with one long ride each week, increasing the long ride by about 5 miles per week. Is this a wise training plan?
Also I'm thinking of replacing my bike, have had a battered old mountain bike for 10 years amd want to buy a Hybrid bike, but there's so many on the market I don't know where to begin. Could anyone recommend one, I'm 17stone so need a sturdy model, was thinking of spending up to about £300.
Thanks in advance
AP
Admin makes this comment

Sunday, 09 May 2010

Plan sounds about right, getting used to the longer distances is certainly the important thing - 57 miles is pretty long if you're not used to that kind of distance, especially if there are many hills along the way. Presumably there is no particular time pressure if it's a charity ride so I'm sure all will be well.
I don't know hybrid bikes very well myself, hopefully someone else can advise about that.
LEW makes this comment

Friday, 14 May 2010

I am 62 and have a hybrid bike that I ride casually around my development every few days. I usually ride at a casual pace for 30 minutes but sometimes for 40 to 60 minutes. Yesterday I bought a racing 12 speed TREK road bike, and want to ride to keep fit and lose a little weight. I am 190 pounds and basically a couch potato. I do not have a time limit or distance goals. I ride strictly for my own pleasure. Any advice will be appreciated.
Carley makes this comment

Saturday, 15 May 2010

Ive been cycling for about 2 months now 3 times a week. Its not possible to get out more than that at the minute due to having small children. I cycle along the sea front. 9.2 miles in total. Im only averaging 13.8 mph. I can't see me upping the distance as yet, as cycling against wind from the sea..either one way or the other takes its toll on the legs. So generally by the time Ive completed 9.2 miles, I am pretty much thinking to myself.. its time to stop. I know its early days and I have become quicker doing this route. But I would like to up my distance. Do you think I need to wait till I am more comfortable doing this distance ? Its not just flat cycling there is a hilly cycle path adjacent to it. However if its really windy I only cycle the flat section. Any help/advice would be greatly appreciated. Thank you
Admin makes this comment

Saturday, 15 May 2010

Lew, I think if the goal is weight loss then cycling is the perfect sport but is going to take a bit more than the occasional casual ride to make much difference. Can you cycle a bit more often? and occasionally with slightly increased effort? It's hard when you start and just being on the bike is great - keep at it, slowly going further, more often and a little faster and the weight should come off in no time - don't overdo it though. Good luck!
Admin makes this comment

Saturday, 15 May 2010

Carley, I think every route I do takes its toll on my legs, that's the nature of cycling whether you are cycling against the wind, cycling further, or going faster. Hopefuly it feels like a healthy 'getting stronger' type of toll!
I'm wondering if the bike is the right size for you and setup properly? If not it can be very painful (and potentially damaging) for your legs. if you are sure your bike is set up OK and it's a healthy fatigue, go for it and try a slightly loger distance (or the hilly section you mention). You can always turn around or stop for a while if it's too much.
Carley makes this comment

Saturday, 15 May 2010

I think I was expecting my body to tell me it was ready to do more rather than push it. So tonight I did the hilly section all the way and I managed it a lot easier than I thought I would.
Admin makes this comment

Saturday, 15 May 2010

That's good news that went well Carley - I guess it's a question of finding a compromise, pushing yourself a little bit but not overdoing it.
Andy makes this comment

Tuesday, 18 May 2010

Hi

I'm looking to buy a road bike as I want to get fit and eventually compete in triathlons. I've never had a road bike befor as I was always into Mountain biking as a kid but I've not done that since I was about 17 and I'm 27 now! (beer and girls!) I 'm wondering what I should look out for when buying a road bike. What are the most important things I should be looking at? Which bikes are the best etc? I'm probably looking at bikes below £1000. Thanks
Mo makes this comment

Tuesday, 18 May 2010

I am hoping to do a charity bike ride in October and am a COMLPETE novice. I am a good 2 stone overweight and am hoping that this will focus my mind to getting fit. i work just near Regents Park and am starting today to do circuits. How long should i ride for to start with and if i do 4 times a week how should i aim to increase
nicl makes this comment

Wednesday, 19 May 2010

hi i was just wondering what is the best way to train for a bike ride as im doin the tour de vale in june and i need to get my fitnees up i have bin running and going on short bike rides any help plz
Chris makes this comment

Wednesday, 19 May 2010

Been cycling since Jan this year and got a road bike seven weeks back. Am riding 30-35 miles 3 or 4 times a week with 2500ft of climbing (nothing flat round here) at an average 16-17mph. Am 47 and 165lbs, down from 187 previously and fancy having a bash at time trialling so would appreciate any advice on how I'm faring and what to do to get faster as I have nothing to gauge myself against except my last ride.
Admin makes this comment

Wednesday, 19 May 2010

There are lots of bikes for less that £1000 that are very good quality, see bikes 500-1000 for a selection. You'll find they mostly offer similar levels of equipment so it's down to personal preference - try and borrow a couple from your local bike shop to try. I wouldn't make a personal recommendation because there are so many I haven't tried (but I am a Trek / Specialized fan!). Even better look at the independent reviews in a magazine like Cycling Plus for an independent opinion.
Admin makes this comment

Wednesday, 19 May 2010

Mo, Nicl, best plan is to do what you feel comfortable to start with, then aim to increase it by about 10% each week, pushing it a bit harder each time. Ideally three times a week if work permits, and ideally with a longer ride at the weekend. four times is even better but allow time to recover between efforts. do that and weight will come off and fitness increase very rapidly.
admin makes this comment

Wednesday, 19 May 2010

Chris, sounds like you're doing great without any advice! To prepare for time trials I think you need to find someone experienced or a local group to ride with so you can see your weak points - there are lots of skills involved, from pedalling around corners to descending faster, bursting up short hills (knowing when to sit and when to stand), pedalling technique, always having a very aerodynamic position etc etc so riding with others is really the only way to see how you are performing with each skill. Good luck!
Jason Wilson makes this comment

Sunday, 23 May 2010

First of all great site really useful and helpful. I'm a 24 year old male and reasonably fit but nothing special. Been thinking about biking for a while and finally decided to give it a go. Please can you advise me on what bike I should first buy as a beginner. My aim is to get really fit and bike long distances. Hope you can help. Thanks Jason
Admin makes this comment

Sunday, 23 May 2010

Hi, i just answered a similar question here explaining why I wouldn't recommend particular bikes, and suggesting some alternatives. Hope that helps.
Thibil makes this comment

Friday, 28 May 2010

Hi

My workplace is about 8 miles from home and it takes me more than an hour to get to work. I am thinking of biking to work. I cycled as a kid and that was at least 15yrs ago.. Now I am 31 F and want to get to biking again.. not just to get to work but also for those pleasure rides over the weekends.. Can someone advice how I can go about training and eventually biking to work please?
Admin makes this comment

Friday, 28 May 2010

Hi Thibil, if I were you I'd just go for a couple of shorter rides first - just cycle quite slowly for a few miles one weekend and see how it goes - then after a few weeks do a test run of the route to work at the weekend when the roads are quieter to check it's OK - I think a few practice runs to get your legs turning and you won't find 8 miles too difficult, unless you live somewhere with lots of hills or mountains of course...
mike makes this comment

Sunday, 06 June 2010

Hi,
Ive just come back from my first ride, (bought the bike today) and have done around 13 miles in about 40 mins, iv got a target i want to do which is 100 miles in 8 hours, which my grandad did back in the day! realisticaly how much training should I be doing to be able to be able to hit this target? Im a student so really I can get out everyday and am keen to do as much as poss. Any advice?

Cheers
Admin makes this comment

Monday, 07 June 2010

Hi Mike, since the speed target (about 12 mph) isn't too tough your challenge is more just to sit in a saddle for such a long time and keep your legs turning. Does the 8 hours include stopping time? or are you not planning to stop much (8 hours without a break is quite long)?
I'd try to be doing 25 miles in less than 2 hours quite soon (shouldn't be too hard), then depending how that goes build up to 50 miles in say 3 1/2 hours a few weeks later - then after that you'll either feel as if you're ready for your long ride or will want to spend a few more weeks increasing distances about 10% a week first if the 50 mile ride was pretty tough.
Probably the challenge is not to overdo it at first - four times a week will be plenty and should have you ready in 8 weeks I would guess. Depends a lot if you are hard-drinking, smoking and overweight or quite a sporty type already - these things make a very big difference!
mike makes this comment

Tuesday, 08 June 2010

eventual target would be to do 8 hours with little break but i think before that i will do it with larger breaks, ive been out two days in a row doing the same distance and my bum feels like its bruised, im guessing thats normal? the roads near me arnt very good with lots of pot holes and loose stones and cracks! I would rate myself as quite sporty, Im normally in the gym 3 or 4 times a week.
Admin makes this comment

Tuesday, 08 June 2010

Sore bum is normal at first - but if you haven't got any yet, a good pair of padded cycling shorts will work wonders.
I often inflate the tyres slightly less when I know I'll be on rough roads, perhaps 7 bars instead of 8 bars, which helps quite a lot and doesn't seem to have a negative impact on speed.
Walter makes this comment

Tuesday, 08 June 2010

Hi
I have just reached 70 and have taken delivery of a hybrid Bike. Until I was 60 I used to cycle about 120 miles per week at a reasonable pace (about 18/19 miles per hour). I got involved so many things that when my bike was stolen I didn't bother replacing it. I am reasonably fit and healthy (i play golf about 3 times a week) but about 3 stone overweight.
I have just had my first ride and thought I would take it easy and went out for about 30 minutes in which time I covered a mere 5 miles or so.
I do not want to overstretch myself too soon but would be interested in your views on what sort of regime I should undertake. I intend to cycle every day when not golfing which will not be very much after Friday as I am playing on 7 consecutive days from Saturday onwards.
Carl makes this comment

Wednesday, 09 June 2010

Hi,
I and 4 of my workmates are planning to do a charity bike ride next April from Aberdeen to Liskeard, a total of 714 miles in 6 days in a relay fashion. i.e. we will have 2 riders at a time for 2 hour intervals. The longest day is day 1 with a total distance of 154 miles. Are we nuts to think we will be ready by then and what do you suggest as a training regime? I don't think any of us is really that fit at this point and for myself I am 48 and 3 stone overweight.
Thanks
Carl
GeoSpectrum makes this comment

Wednesday, 09 June 2010

Hi, I’m a returning cyclist having been a competent road racer and time trialist. I am now returning to riding after a 20 year lay off and hoping in a year to do some local time trials when I have rebuilt my base and worked up some speed.

So much has changed since I packed in I feel like a child in a sweet shop, most notably ( so far at least ) is the equipment and time trial speed. My best 10 was a 21.38 on a normal top end road bike for the time; steel frame ( Argos of Bristol), Campag SR, tubs etc. I have read many times that vets sometimes go on to get very close or even beat there previous best times. Does this forum think that given correct training that it would be possible to regain that sort of speed? I’m now 48 and I never really recorded a fast 25 ( best I can recall is a short ‘56 I think) as I was road racing mainly and using 10’s as training.
Admin makes this comment

Friday, 11 June 2010

Walter, I'm not surprised it was pretty slow if you are 70 and have had 10 years off! I'm sure your goals are different now - just getting out pretty often sounds enough to me - unfortunately I don't have any specific 'older cyclist' knowledge to share.
Carl, if you have almost a year to prepare you should be in good shape by then if you keep at it from now onwards - one challenge will be keeping the new fitness during the winter to be ready for April - an indoor trainer bike might be a good idea. Training regime? Get out pretty often and try to lose some of the excess weight - slowly building up to roughly the distances you plan to cover.
As someone said here recently, forget about speed and focus on time in the saddle and getting used to using an easy gear and just keeping going - avoid over-stressing your legs if possible.
maddog makes this comment

Wednesday, 16 June 2010

Hi, I am also a returning cyclist who has been out of the saddle for 3 years due to illness. I have just purchased a Scott speedster s50 (lovely bike) and am now on my second week of cycling and i am doing a 13.8 mile circuit in just under 54 minutes.Can anyone tell me if this is a reasonable time all things considered also i am just over 17 stone right now.What is a good cycle programme to follow in order to loose weight and what are the right foods to eat before going on a ride?
Admin makes this comment

Wednesday, 16 June 2010

Hi, sounds like a great start. Take a look at cycling food for some eating ideas and cycling speed for a guide to how fast you might expect to go. Keep at it two or three times a week, each time with a few short, harder efforts and the weight will come off in no time - but be sure not to undo the hardwork by overeating afterwards (very common and very easy to do).
maddog makes this comment

Monday, 21 June 2010

Hi, Further to my last comments i was wondering if the bike i have is a good machine to start with.As mentioned it is a 2008 Scott Speedster S50 which up until 2 months ago when i purchased it had only done 50 miles !!!! and is as brand new.Does anyone know where i could get any reviews on the bike ? As there are so many entry level bikes out there i would like to know if this is as good as it gets.
Gary makes this comment

Monday, 21 June 2010

Hi, after recently quitting smoking I am looking in to getting a road bike as I have been riding a mountain bike on the road for around a year but now want to get fit, any suggestions as to what I should be looking for / tips on buying?
Admin makes this comment

Tuesday, 22 June 2010

maddog, I don't jnow the bike but Scott are a good make and if you say 'lovely bike' you must be pleased with it, so for the time being i'd just enjoy using it - it's easy to get sucked in to buying ever 'better' equipment but no need unless you really want to!
Gary, take a look at THIS
Maire makes this comment

Sunday, 04 July 2010

Hi,
I have just signed up to do a 90Km cycle (with three stops of 30 mins on route) for charity on 3rd September and am looking for some training advice to get me there. I'm 36, not super fit but not too shabby either I bought a bike over a month ago but have only been for short 10km cycles so far. How often should I be out a week??
Admin makes this comment

Monday, 05 July 2010

Hi Maire, I think your question is answered in the article and comments at long distance cycling?
Matt makes this comment

Wednesday, 07 July 2010

Still fairly fit from playing football, but after the summer break my 10 mile ride felt harder than pre-season training yesterday. New to cycling so my first 10miles involved flats and hills, stopped for a break at the top of a hill and a cyclist coming the over way said "You went a bit fast up (hill x), take your time mate" Which I thought was brilliant advice. So hopefully other cyclist can help each other to enjoy the sport.

Doing more riding and hoping my legs gradually adjust to the demands, but loved being out in the fresh air on my new bike.

Any advice would be brilliant. Cheers
Admin makes this comment

Wednesday, 07 July 2010

Matt, in no time at all you'll learn to pace yourself so you know how much effort you can make going up a hill - or any other time - without doing yourself in. It's just a question of cycling more and getting to know your own abilities. The trick is usually to get used to using an easier gear, pedalling faster, and knowing when you're 'straining' your legs - useful from time to time to build strength but not every minute that you're cycling.
I still sometimes get caught out when it's a hill I don't know that turns out to be much longer than I expected though, or has an unexpected steeper bit at the end.
Philip makes this comment

Saturday, 10 July 2010

Great Blog here. Just bought a road bike after trying to run up some miles on a mountain bike (I know get a machine made for the job!). Hitting my last year in my thrities and feeling the need to shed a stone or two and get fitter, and I live in a great part of the world (with lots of ups and downs) to cycle in. I have read the blog and its all good - take it slow and gradually work it up. any other tips for a keen but slightly apprehensive newbie to build up stamina and loose the pounds without killing myself in the process. and also what about cyling clubs- only for the superfit? CHEERS FOR GOOD ADVICE.
Admin makes this comment

Sunday, 11 July 2010

Hi Philip, keep enjoying yourself and keep cycling (and avoid eating too much rubbish!) and the weight will come off in no time.
Cycling clubs are a great place to get motivated, and many will have different groups at different levels, including a group for 'almost newcomers' to the sport. Find your local club and give them a call - they will tell you the standard needed, and will be very happy to hear from you even if you are not yet ready to join.
Good luck with it!
Sean makes this comment

Tuesday, 13 July 2010

Hello, im 24 yrs old, ex army personal trainer and generally quite a fit lad, I have never owned a road bike so when the cycle to work scheme came available at work I opted in and bought the Boardman Hybrid Team bike, I have had it approx 2-3 weeks and i cant get enough of it. I am currently cycling 6.2miles to work everyday which so far has taken me 21mins and I have biked 17.4m on 2 occasions which has took just over an hour. My question is, how different it a Hyrid to a Road bike for performance, I am tempted to purchase Road Handlebars and turn it into a Racer? suggestions please! Also what output monitor would your recommend for a beginner? I have been lookin at the PolarCs400?

Thanks Sean
Admin makes this comment

Tuesday, 13 July 2010

Hi Sean, depends what your goals are and what kind of cycling you enjoy. You can get just as fit on a hybrid bike, just your absolute speed will be slightly less than if you were on a lighter and more aero dynamic road bike. For cycling to work a hybrid sounds great, if you want to join your local club for a sunday ride every week you'd be better with a road bike. How much difference? I can't say, depends on too many things but I know of mountain bike riders who sometimes go along on group rides with road bikes and keep up pretty well so I don't think the difference is enormous.
As you've only had it a couple of weeks I'd stick with it as it is for a few months while you decide what you want out of your cycling, then decide what's best. But road handlebars don't need to cost a fortune so might be worth trying that - of course, saddle, wheels, tyres and pedals might need changing as well, gears might be tricky to change over to different handlebar, and before you know it you've spent the price of a brand new road bike...
Frederik Tange makes this comment

Wednesday, 14 July 2010

Just found this website, and it's looking really great.
I am just about to buy my first road bike, but am having some problems with finding a proper one, well priced.
Now i have been out on a few rides on my moms half racer bike, and has been riding about 30 km. with an average of 24 km/h.
I have also had a mountainbike and been out every other week on that, so i ain't a complete beginner. but this article were really helpful with some perspective on how i should start when i finally get my own bike.
Martin makes this comment

Thursday, 22 July 2010

Hi,
My friend has recovered from cancer recently and wants to do an ambitious cycle ride from the Nou Camp in Barcelona to the Bernabau in madrid. as good friends we are all up for the challenge, problem is that we arent cyclists and vary in terms of personal fitness.....!

What advice do you have in terms of what bike to buy and training, we will be looking to do the ride at the end of 2011.

Thanks in advance
Admin makes this comment

Thursday, 22 July 2010

Frederick, thanks for stopping by, let us know how it goes!
Martin, hopefully the articles on this site will help out in guidelines how to get started with training. I'm sure with a year to prepare all will be well.
The kind of bike depends whether you will have a 'support car' to carry all your stuff or whether you need to carry it with you. Since speed presumably isn't an issue (within reason) I'd worry more about finding something comfortable, and focussing between now and then to getting used to spending a few hours at a time in the saddle rather than - a long pleasure ride every weekend from now until then and you'll be in great shape!
Fred makes this comment

Friday, 23 July 2010

Hi, everyone. Im 16 and have just started cycling (2 weeks ago). Im riding 20 miles in about a hour and 30mins, 2-3 times a week on relitively hilly terrain. Ive set my self the goal of riding 80miles a week for the summer holidays and further after that. Is this a resonable goal for a amature? I also understand that weight matters alot in cycling and i only weight 8.5 stone. Would this be a advantage if i join a club and start racing later down the road? Thanks for ur time in advance and this is a great website
Admin makes this comment

Friday, 23 July 2010

Hi Fred, cycling 80 miles a week sounds like a great first target - but cycling is addictive and you might find you want to do more...
Weight is important, but it's not everything. Certainly for hills strength and stamina combined with low weight is a great combination, but low weight is less of an advantage on flat sections.
Just being light in itself won't necessarily make you a great cyclist but it's a good starting point! (make sure you eat enough when you're cycling a lot, it's very easy to lose too much weight as well).
Joining a club is also a very good idea after you have a little more speed and experience.
Nathan makes this comment

Saturday, 24 July 2010

I have been using clipon shoes/cleats on my road bike for about a year and still can't get on with them. I feel very uncomfortable using them and it has stopped me from using my road bike.

Can someone suggest an alternative pedal system for me to use. I would like to go back to a standard pedal, where I feel more in control. I know the downside will be a huge loss in power though.

Thanks.
Admin makes this comment

Sunday, 25 July 2010

I guess you followed the pedal and cleat fitting instructions etc and the 'ball of your big toe' is above the central axle of the pedal etc?
I have heard that some people just never can get used to them and go back to normal pedals, not sure if its due to body geometry, bike geometry or something else.
If you say it's stopped you using your road bike then certainly it's better to go back to 'normal' pedals and be out cycling than to stop altogether because you're not enjoying it at all...
Nathan makes this comment

Sunday, 25 July 2010

Thank you for the reply.

I think I have poor balance, which makes me vulnerable to tipping over before I have a chance to get my feet out. I also found it difficult to actually click the shoes into position as well. The pedals always seem to lay the wrong way up when not in use, so I was forever fumbling, trying to get my shoes clicked into them whilst riding. Obviously using standard pedals helps, as you can react instantly and without thought.

Are there any modern flat pedals you would recommend, or perhaps an improved clip-in shoe system that's makes removal/attachment of the feet much easier?

Many thanks, great site by the way.
Mike makes this comment

Sunday, 25 July 2010

I've just started to ride seriously and last week struggled with 4 mile in hilly Cornwall, but this week ive managed an 11 mile and a 15 mile today, my fear has always been the hills but with a little forthought they arnt too bad. Im getting ready for a 65 mile ride in the midlands in September so have to get up to speed so too speak
Ive read all your tips and tried some, it seems i can make great strides with them especially since I gave up the cigs.
Excellent site many thanks
Mike
Anthony makes this comment

Sunday, 25 July 2010

Hi there! What a great article and site!

I'm a 15 year old male and have recently (last year - 6 months) become a cycling enthusiast. I recently went on a 370 km cycle trip with some friends and did it in three days.
I'm starting to get quite serious about cycling and wanted to get some advice.
Firstly, as of yet, I have been borrowing my mothers racing bike but I have decided to get a new/second hand (good condition) racing bike. Have you got any ideas as to what price range I should be looking at (forget the budget) or even if you knew of some good bikes would be great!
I also wanted to know if you had any ideas as to how I can improve my speed to 35km/h over 50 km. I can currently average 30km/h on flat terrain over the same distance.

This has been a rather long comment and I hope you can help
Thanks a lot.

P.S. I'm thinking about signing up for an amateur race, from what I have told you, would you have any idea as to what my level in cycling is for a junior amateur as the race has three different levels.

Thanks again!
Admin makes this comment

Monday, 26 July 2010

Hi Anthony, I can't suggest a bike because there are too many I know nothing about - but you are at an advantage having don a decent amount of cylcing first because you'll know better what you are looking for.
35kmh over 50km is pretty fast and will need quite a bit of training and sustained effort.
As a minimum take a look at interval training and cycling up hills to get you started. Joining a local club / entering a race is also an excellent idea - for the race you mention you are best asking the organisers which level is appropriate for you.
Good luck!
Nigel makes this comment

Sunday, 01 August 2010

Hi .. great site for advice.
I am into mountain biking, and try do do a 3 hr ride every weekend. I want to try road cycling (I have callenged myself to climb Mont Ventoux in 2012), any advice ... should I be training more often? will mountain biking be good enough training for now? do I need to start donning lycras and rushing along at rediculas speeds in a pelaton?
Thanks
Admin makes this comment

Sunday, 01 August 2010

Hi Nigel,
Mountain biking is good training but obviously it's quite a lot different from road biking and everything from your saddle to your more aerodynamic position will take getting used to.
How different it will be also depends whether speed is an issue when you are mountain biking, or getting past obstacles is the main challenge.
Personally I would get a road bike a few months before setting off up Mont Ventoux - but plenty of people have done it on mountain bikes so even that may not be necessary. I don't think being aerodynamic will help much on Ventoux!
One 3 hour ride a week is certainly a good starting point, especially if it includes a decent couple of hills. More would be better closer to the time.
Lycra is your friend.
billie makes this comment

Thursday, 05 August 2010

hi i just bought a giant road bike i did 18 miles on my first day and 15 miles the next day not to worried about sppeds yet average speed was 8 miles but i am only 5'2 but 15 stone can you give me some advised as to how work a programme to help me lose weight and get fit
Admin makes this comment

Thursday, 05 August 2010

Hi Billie, the first few outings are always very hard because you don't have the 'legs' for cycling yet - you will see rapid improvements over the next few weeks if you can get out a couple of times a week. Then, when you can cycle say 20-30 miles, two or three times a week without too much trouble the weight will start to come off.
Since you have quite a bit of weight to lose the cycling should preferably be combined with a look at your diet - a trip to your GP to get some diet advice and a general checkover before you start over-training is probably be a good idea if you haven't done much exercise for a while
All the best, let us know how it goes!
Matt makes this comment

Monday, 09 August 2010

hi i am 16 years old i have just bought an old second hand road bike a couple of weeks ago and really want to get into racing, there is a cycling club in my town but i am not sure when to join as i have only ridden 24 miles at one time, i did this in 1hour and a half i am not sure if this is fast or not?. shall i keep training on my own to get faster and increase my endurance to ride further before going to this club? also would i be better off buying a newer bike before going to the club?
thanks
Admin makes this comment

Tuesday, 10 August 2010

Hi Matt, it's pretty likely the club will usually cycle more than 24 miles but they could have a 'starters' group, just give them a ring and ask what level you should be before joining, they certainly won't mind you asking!
16mhp isn't too bad - take a look at cycling speed where lots of our visitors have talked about their speeds and achievements.
Gary Warwick makes this comment

Wednesday, 11 August 2010

Ive just started riding a bike about four month ago and im reguarly doing 25-30miles on a bike ride on flat and uphill roads, but im getting different advice on how to use my gears! i have a specializes tricross just adice on what gears i should be using on flats and hills to get the most out of my ride?
Admin makes this comment

Thursday, 12 August 2010

Hi Gary, my suggestion would be to always use a gear where you can pedal at about 80-90 turns per minute (called cadence). Slightly less on hills is OK but shouldn't be a lot less (unless its a very steep hill where the challenge us just to keep going...)
You should be in a gear so that pedalling puts no strain on your knees - it will often be an 'easier' gear than you might expect, certainly often easier than the gears a 'non-cyclist' will often use - beginners and occasional cyclists very often pedal slowly in a harder gear, but it makes for a hard ride and painful knees.
After a while when you're used to pedalling faster you'll find its a completely different experience, and much more efficient.
Neil makes this comment

Tuesday, 17 August 2010

Hi,
I am 48 years old and am about to start riding a road bike (Scott CR1) having never ridden seriously on the road before. I have ridden a few mountain bike events but that was 10 years ago. I have been persuaded to ride in the Etap Caledonia 2011 by a couple of riding friends who both have lots of riding experience. I am unable to ride with them as they live quite some distance away from me. What would be a sensible training programme to get from total novice to Etap Caledonia in 9 months. I'm really looking forward to it and am determined to complete it. But what is the best way of achieving it? Any help much appreciated.
Admin makes this comment

Wednesday, 18 August 2010

Hi Neil, the general idea is to make a plan starting from what you can achieve now and steadily increasing to what you want to achieve, increasing slowly each week - best to take a look at 'long distant cycling', a lot of people have also left useful comments on that page.
billie makes this comment

Thursday, 19 August 2010

Hi Well since my last email i have been doing 26 miles every second night my doctors says i am over weight but healthy and fit i have got my speeds to 15 - 16 mph so i am going to keep going with this.
Admin makes this comment

Thursday, 19 August 2010

Hey, that's great Billie, 26 miles at that speed every second night is very impressive after such a short time. The only problem with cycling is that it's so addictive!
chris makes this comment

Thursday, 19 August 2010

Hi
I have just bought a turbo trainer for my mountain bike.
Basically because i was disgusted with myself when i last went out on the bike 12 months ago.
I new i was not in good shape, i was burnt out after 5 mins and it really knocked my confidence to see how pathetic i was.
so the trainer is for my son and myself to try and get some fitness back. if we can aceive this i intend to get us both a couple of road bikes and train together.
I am 51 and well over weight.
how long do you think i should be able to last at the beginning.
Admin makes this comment

Friday, 20 August 2010

Hi Chris, this is completely normal but stick at it and you will see dramatic improvements in a few weeks - take a look at Your First Few Rides.
Personally I find it hard to stay motivated for long on a trainer bike and much prefer to be out on the road (except in winter when the weather is terrible) but it should work as a starting point if you stick at it.
Good luck!
Steve makes this comment

Tuesday, 24 August 2010

Hi I am a relative beginner, I can do about 35 miles of varied terrain @ 16.7 mph. I dont take any breaks as trying to train for 61 mile London to Hastings ride this sunday and dont want to stop too often. Did my last 35 miler on Saturday and was going for it, back of left leg strained by the end. Its gone by now ( a couple of days) but I am wondering how best to spend my last days of training - one last 35 miler today or tomorrow then back off and rest? Or shorter faster rides or back off completely? What I want is to get endurance and speed up but not have any ache and pains or not be 100% on Sunday. Comments would be gratefully received, thanks
Chris makes this comment

Wednesday, 25 August 2010

Hi, I have been asked by some colleagues at work to join them on a cycle ride for charity. Its called the Etape Caledonia and is over 81 miles and from what I can gather online looks like a challenging course to say the least! I would be starting from scratch as far as ability, fitness is concerned albeit I am generally fairly fit and healthy. What would you suggest as a beginner to get in shape for this event? Also any advice in terms of equipment would be useful. I can get a road bike on the cycle to work scheme.
Admin makes this comment

Thursday, 26 August 2010

Sounds like a great idea. I just took a look - 82 miles with almost 2000 metres of ascent is pretty tough.
Assuming you have a year to prepare I would start riding pretty soon - take a look at long distance cycling for a guide of how to build up to that distance.
The course profile suggests there are two main hills, not especially long, but largely the route is undulating or has lots of short steep hills (the profile doesn't look like 2000 metres of uphill so it's not clear exactly what the route is like)- getting used to the same kind of terrain is important because otherwise it is the hills that will wear you out, not the distance, once you are used to cycling.
An autumn / winter spent building up to and getting used to cycling these kind of distances would be a good start. Don't overdo it at first or you'll end up with a strain injury or some other problem that stops you riding.
neil makes this comment

Sunday, 29 August 2010

Hi let me start by saying ive just came across this page and found it very informitave. Ive just reciently taken up cycling and after just four outings of 10 miles at an average speed of 14mph in 41 minuites i was wondering if this was good,bad or indeferent. I see i have a lot of work to be doing before i should think about looking for a local club although i am looking forward to the challenge.
Admin makes this comment

Monday, 30 August 2010

Neil, sounds like a good start. You can see lots of our visitor comments about speed and distance to see how you compare at cycling speed - but remember everyone has different routes and one persons hill is another persons mountain so comparing isn't straightforward.
I'd mayeb focus on getting up to 20 - 25 miles per outing before worrying about speed too much.
Good luck, let us know how you get on.
sydney makes this comment

Friday, 10 September 2010

i'm attempting my first 30km cycle race tomorrow. I do cycle occasionally but havent in a few months. i do cycle @ the gym and do the treadmill and run more often though. I'm a bit nervous about tomorrow. what advise would you give in terms of preparation and the right approach.
Admin makes this comment

Friday, 17 September 2010

Hi Sydney, I've been away a few days so I guess you've done your race now - it was brave entering a race if you don't cycle usually, how did it go?
Dobby makes this comment

Saturday, 16 October 2010

I have dusted off the old road bike with a view to entering next year's Dragon Ride in South Wales (200km, hills). I am 4o and reasonably fit (but not on a bike!).

The turbo trainer is waiting...suggestions for training over the winter?

Cheers

Dobby
Admin makes this comment

Sunday, 17 October 2010

Hi Dobby, that looks pretty challenging. If possible I think you need to be out on the roads quite often between now and spring as well as on the trainer, trying to get used to longer rides and real hills, and getting used to pacing yourself (its going to be much easier to ride that far if you avoid over-doing it early on). The trainer will be useful at building and keeping strength between rides etc but I doubt you'd be as happy sitting on it for 4-6 hours at a time, twice a week...
Jessica Jensen makes this comment

Sunday, 17 October 2010

I am 21 years old and have been wanting to get into road biking. I started riding when I got married and my husband got me into it. We first got me a hybrid bike and road trails, he is more into the moutain biking. After taking a spin class at the Y and meeting people who do the races and are into road biking I became more interested. We are looking to get me a road bike so I can start cycling. I don't know if I will ever become real competitive, maybe eventually. For now, I just love the exercise. I have a bad knee and cycling does not hurt it like running can do sometimes. I am looking to do about ten miles in the mornings at least three times a week.
Doug Chaney makes this comment

Tuesday, 19 October 2010

I'm 38 and I recently (about 2 months ago) started riding to work in London (about 8 miles each way, plus scenic detours). I used to race bikes as a youngster, doing mountian bike and cycle speedway stuff, with some road training every week... although that was in Yorkshire (over Holme Moss)! It's amazing how bikes have developed in the last 20 years.

I have a specialized Rockhopper that I adapted with road tyres to make the commute easier (and faster), and it did make a huge difference to the speed I could achieve, but I was still getting passed by guys on road bikes. So, 2 weeks ago I bought a Specialized Allez Elite, with slick tyres etc, and the speed difference is phenomenal.

In terms of fitness I'm gradually improving, although after only a couple of months of daily cycling I'm a long way from where i used to be (as a circuit of Richmond Park with a steep hill on the way home proved), but I love it and can't wait to do more long distance work over the coming months and the tip above is useful because I sprint on my way to/from work (always in the fastest gear and pushing as hard as possible) but on longer runs I need to learn to 'cruise'.

Although you can set some speed expectations for beginners, you really need to consider the bike that you're riding and whether it's got nobblies, fat road tyres or super-thin slicks, because that makes a massive difference!

Another thing I'd suggest is getting the bike set-up properly in terms of saddle and handlebar positioning, because that's a free improvement you can make!
Nigel makes this comment

Wednesday, 20 October 2010

Hi Admin, thanks for your advice from 1st August. I did buy myself a road bike to help climb / train for Ventoux. I went for a relaxed geometry Spesh Secteur .... as I am more interested in training / putting the hours in than outright racing speed (advice from LBS was invaluable). I have also now got a turbo trainer set up in the garage. I am now trying to put in a 3-4 MTB ride (Peak District or Yorkshire Dales) or road ride each weekend, and 2 x 40 minutes on the trainer through the week. Any advice on what else I should be doing / different things to try. I am trying to vary the resistance on the trainer during each session, but I am still very concerned I am no where near Ventoux fitness!
Admin makes this comment

Thursday, 21 October 2010

Nigel, sounds like you're doing the right thing already. I imagine 3-4 hours in the Peak District includes quite a lot of hills unless you are trying hard to avoid them. Best suggestion is to join a local cycling group - it really does make you push yourself harder, and you might find they have training sessions as well, with interval training etc, which is the other good way to improve.
Just out of interest, do you find that rides on the mountain bike feel as if they help your road cycling as much as road rides?
Nigel makes this comment

Thursday, 21 October 2010

I am struck by how different the 2 styles are ... mountain biking tends to be 20-30 mins of grinding up climbs in the granny ring, with intermittant accelerations to get over rocks, roots etc, but climbs on the road bike are an intense 5-10 minutes of pain! ... which is why I am worried about having to extend this 5-10 minutes to 2 hrs for Ventoux! I definitely don't avoid hills on the MTB ... 15-25 miles in 4 hours sounds terrible compared to all the speeds mentioned above, but 1000 m of offroad climbing in a day is an achievement known only to those who have tried it! Thanks for all the advice.
Admin makes this comment

Thursday, 21 October 2010

Generally I would aim for an easy gear and constant bearable pain rather than intense pain!
Emily makes this comment

Monday, 25 October 2010

I started cycling to work at the beginning of this month, which is in Richmond. I'm still not a confident rider as the busy roads have really worn down my confidence and I’m struggling to get back on my bike. I had a little accident the other day and my work colleagues have offered to help me out and slowly build up my confidence again but I think I need more! I was wondering if there is an alternative, maybe a company that offers lessons or any other advice you could give me? I really want to get back on my bike and cycle to work.
Admin makes this comment

Tuesday, 26 October 2010

Hi Emily, I completely understand the problem and hate busy roads myself but don't have a great solution unfortunately. It's kind of your colleagues to help out, that sounds like a good idea. Would cycling a few times on quieter roads on Sunday mornings help you get your confidence back?
Emily makes this comment

Thursday, 28 October 2010

Hi,

Thank you for the advice, I will try cycling on a Sunday. One of my collegues also suggested contacting the IAM for some advice as they now do advanced Cyclying, Do you think this would be helpful or shall I just cycle with collegues?
Admin makes this comment

Friday, 29 October 2010

Well, why not see how it goes first, then contact the IAM later if necessary?
Reggie makes this comment

Thursday, 04 November 2010

My wife & I started biking this pasted summer and we enjoy it! what would be a good way to stay in shape for biking over the winter?
Admin makes this comment

Saturday, 06 November 2010

Hi Reggie, you have to choose between outdoors and dressing up warm (see winter cycling) or getting a training bike for indoors. The choice depends on you and where you live! I quite like cycling outdoors even when it's cold as long as it's not raining or icy and I'm dressed up warm - although my speeds aren't always great in mid-winter, and I work from home so I can be very flexible, cycling as soon as the sun comes out. When the weather is too horrible I have a go on the indoor bike but I get bored and lose motivation very quickly.
martin makes this comment

Wednesday, 10 November 2010

hi just started cycling.last time on a bike was 40 years ago.been cycling 2 months really enjoying it . normally ride 15 miles in about 56 minutes, windy sometimes as live near the coast.14mph average, was wondering if this was normal would love to go faster. get out twice a week. i am 56 hope its not to late wish i had started sooner. great site by the way.
Admin makes this comment

Thursday, 11 November 2010

Hi Martin, take a look at the article and comments at average cycling speed for lots of comparatives with other cyclists. Cheers.
Eric Xu makes this comment

Wednesday, 22 December 2010

Hi there. Great job helping some many people like this.
I was wondering if there is any good formula to relate your max speed on a stationary bike to your most likely max speed on a good road bike. e.g if I can ride 20mile per hour on the stationary bike, how do you reckon my top speed on a good road bike ?
Mike L makes this comment

Wednesday, 12 January 2011

Hi, I am 52, and have been a reasonably regular cyclist for about 10 years, using trekking/hybrid bikes. I have never worried about speed, but am happy cycling for 2 to 3 hours. I live in Hamburg and plan to do the Vattenfall Classic Everyman (55km) in August this year. Entry requirement suggests that you must be able to do an average of 25km/hour. As a guide to where I am now I cycle to and from work regularly and cover 10km in about 35mins, but without attempting to go fast. Have you good suggestions for a training plan (balance of distance and speed ?) Thanks
Megan makes this comment

Wednesday, 26 January 2011

Hi,
My husband is already into cycling and wants to plan a long ride up the California coast. He hasn't started planning, but says he'd like to do it sometime in the next year or so. I'm 25 and fit, but I've never cycled. I run, weight lift, do pilates, etc. If I want to join him on a coastal bike trek, how much time should I allow myself to train? Is this possible for me in the near future? I can dedicate the time and effort, but I wanted to know what some realistic training schedule might be in order for me to pull this off. I've started taking a cycling class at my gym, and that will be 3 times a week for one hour. Thanks
Admin makes this comment

Wednesday, 26 January 2011

Hi Megan, assuming speed isn't an issue (although I know that lots of husbands like to race off ahead...) the challenge is simply to get used to cycling quite long distances - experience on the road will be as valuable as time in the gym, so I would try to do a mix of both.
The absence of speed pressures is important - once you get used to riding a bike it's much easier to ride a long way at a reasonably easy pace than to work hard for a shorter distance.
You don't say how far you aim to ride each day, but being fit you should quite quickly be able to do 50 miles or more per day - build up to it quite slowly, adding a few miles each week, focussing on time in the saddle and practice finding a steady pace that you can maintain quite easily over long distances.
Stephen makes this comment

Saturday, 29 January 2011

Hi,
I've been invited to take part in a 230mile cycle ride coast to coast across Scotland in May. The ride will be over 3 days so we will be covering 70/80 miles per day. I'm 34 and haven't been riding for a numbers of years. Can anyone suggest what ype of training I need to be putting in? Thanks
talkingbutterfly makes this comment

Sunday, 06 February 2011

Hi,
I want to be able to go to office regularly on a cycle.It takes me 20 mins to get to my office on my scooty at a speed of between 20-45m/hr. I was wondering how much time it would take me to reach my office, as a beginner; and also that if I should do it right away or practice first. Riding scooty for the past 12 months has greatly increased my physical inactivity and wt.

Also, another concern of mine is if I should buy a good mountain bike..but it is very costly. Would normal bikes be ok? Where I live, the terrain isn't very smooth, it's up and down most of the time.

Thnx.
Admin makes this comment

Sunday, 06 February 2011

Hi, so your office is about 10 miles? If so maybe 40 minutes on a bike, less after a while depending on the hills etc. You might well be fine straight away but worth practicing a couple of times first to be sure.
Usually a mountain bike is better if you will be cycling off-road, but if the whole route is on tarmac roads a road bike or cyclocross bike will be better because it's lighter.
If there are steep hills or rough roads that you will be cycling when its wet you might prefer the bigger tyres etc of a cyclocross type bike than the skinny tyres of a road bike. Certainly a heavy mountain bike going up tarmac hills will be harder because of the extra weight.
jimmy makes this comment

Friday, 18 February 2011

Hi guys,

just got a fairly nice mtb/xc, im 19 and been doing little exercise after stopping skating for 2 years, just realised how unfit i am, after a 6 mile fairly hilly ride im soo tired.
I was winded, felt sick and the gel seat annihilated me =[.

Should i stick with it? I keep thinking how great it would be to ride for miles and miles over devons glory but i feel too weak and pathetic.=[

cheers.
Shane makes this comment

Tuesday, 22 February 2011

hi, firstly stumbled across this site/blob and seems good thanks.
i decided to lose some weight, so weight watchers it is and a push bike. i have so far lost a 1.5 stone but still need to lose a couple more. after some research i brought a hybrid bike and jumped on for a couple of miles but found it tough. after some friends advise they said build gently and now i want to ride to work (8 miles varied hills etc). i have not ridden for 25 years and found i seem to basically stop when going up a hill and have to get off. i assume and hope this will get better with riding but should i go for the 8 miles to work 3-4 times a week and just let improvement happen or any other advise welcome. thanks
Admin makes this comment

Saturday, 26 February 2011

Jimmy / Shane, don't worry it will get easier in no time at all if you stick at it! It's the same for eevryone at first.
The hills will get easier, meanwhile approach them slowly, Try and get used to always choosing a very easy gear and pedalling faster even if it means you are going slowly (don't use a hard gear and try to strain your way along or up the hills), 8 miles should be fine with a bit of practice.
Good luck to both of you!
Sue makes this comment

Monday, 28 February 2011

Hi, I have recently bought a road bike, ultimately to take part in triathlons and to ride a hilly 6 miles to work, but 2 weeks after buying it I was diagnosed with breast cancer. I have now had an op and I am recovering well. I am getting a little stir crazy and feel the need for some exercise - I dont want to overdo things but I am keen to try and ride my bike. What would you think is a good distance to start with?
I am (was?!) fairly fit as I am a keen runner.
Admin makes this comment

Monday, 28 February 2011

Hi Sue, being a runner I'm guessing you know how much you can push yourself in 'normal' circumstances, which would be a good guide to doing the same on your bike.
But as to whether that changes with having been unwell, I'm afraid only your doctor will be able to advise whether you should take things especially easy during the recovery period, and to what extent you are able to 'push' yourself.
Good luck with it, it would be great if you could let us know how it goes and what the doctor recommends.
shane makes this comment

Monday, 28 February 2011

hi, thanks for your reply. can you give me some advice as to when to leave the saddle? (stand on the pedals) is this best at beginning of the hill or when i can no longer continue forward when sitting? i know its a silly request but not sure what is right or wrong. thanks
Admin makes this comment

Monday, 28 February 2011

Shane, first thing is to get used to pedalling at a high 'cadence' (no of pedal urns per minute) - about 80-90 is good, even uphill! this will mean choosing a pretty easy gear for going uphills.
Many people almost never stand, since the easy gear-high cadence combination takes a lot of stress off the leg muscles.
Having said that, the usual times to stand are (1) when there is an especially steep section of hill (2) when there is a short hill after a flat/downhill section it is often easier to have a short burst of standing to get up the hill, rather than changing gears (3) when your legs are tired and you feel that using different muscles for a few seconds would be useful. Also, as you say, if you are in the easiest gear and just can't carry on sitting down, standing up is the best option left!
Even standing up you are still trying to have an easy relaxed pedalling speed and constant effort rather than over-exerting your legs - not always easy, I know very well!!
Celia makes this comment

Thursday, 03 March 2011

Hi,

I have just got a road bike and want to start training for a long-distance charity ride in the summer. The tips in this discussion are all really useful, so thanks! But I was wondering, how can you plan suitable routes at the right length? It is difficult to map circular routes on googlemaps. Is there a site that is helpful for this?
Thanks!
Admin makes this comment

Friday, 04 March 2011

Hi Celia, I think the planner at http://www.bikeroutetoaster.com/Course.aspx is what you are looking for
Sue makes this comment

Saturday, 12 March 2011

Thanks for previous advice, I have just started radiotherapy and my oncologist says more or less what you have, I can ride - do what my body tells me - dont push myself too hard but mainly whatever distance out I do remember I have to get back! I have found some cycling buddies who are willing to escort me and tell me when it is time to come home! I have been for a couple of short rides and the exercise made me feel great!
shane makes this comment

Tuesday, 22 March 2011

hi, thanks for the previous advice. i have been completing the short rides im taking easier and have been going further each time. i felt the time was right for the 8 miles each way to work. i found the ride in ok, but coming home near the last couple of miles i felt i had cramp coming in my upper left calf (inside of the leg) and tried to sort of fight it off. the following day or 2 its was very sore like a pulled muscle. i rode the bike 2 days later and whilst riding felt fine but when i got off it hurt loads again. it seems to be fine now after 3 days. any ideas? and should i ride through it? thanks
Jody makes this comment

Tuesday, 22 March 2011

Hi all, I've bitten off a bit more than I can chew...And am desperate for advice!!

A couple of lads in work today have decided to do a charity cycle event at the end of May...Caernarfon Castle to Cardiff Castle, aiming for same-day completion (details as links below).

http://www.cyclestreets.net/journey/557813/ Unhurried speed (10mph)

http://www.cyclestreets.net/journey/557804/ Cruising speed (12mph)

http://www.cyclestreets.net/journey/557810/ Quick speed (15mph)

I used to use an unmodified mountain bike to ride 8 miles a day back and for work, and did it quite easily. Nothing in comparison I know, but just to point out I had very small experience of riding along varying terrain.

Back then, I weighed around 17stone. I'm now above 18stone, albeit a very healthy and fit 18stone (play competitive football between 3 and 5 times a week, ex semi-pro). My mindset is not a problem, I am very strong-willed, but I know that this is a huge ask. 2 months of training isn't going to get me very far, but I'm willing to try.

Is this even possible for a novice??

I actually think I'm gonna it out until I can be sure that I can physically do it, but even then I have no idea where to start with a training plan.
I know my equipment is a big part of it, but we have 2 resident road racers who are happy to help people out with their bikes, but I'm more worried about physical condition and actually being able to complete the ride.

Any advice would be very greatly appreciated!!!

Thanks in advance, Jody
Admin makes this comment

Tuesday, 22 March 2011

I think challenging might be an understatement! 180 miles across Wales in one day, including a few hills and a lot of bridleways etc - that will be extremely tough for someone with lots of experience, and I have to say (in my opinion) probably impossible for anyone else.
If you are going ahead I'd start training on long distances pretty soon (and on the day make sure there is a plan eg a support car if you find it all too much!)
I'd love to be wrong of course so let us know how it goes!
Stephen makes this comment

Sunday, 27 March 2011

Hi

I have been persuaded to do the London to Brighton British Heart Foundation ride on 19th June. 54 Miles.

I have never done any long distance cycling - in fact the most I have ever done is probably a few miles around Center Parcs with the family.

I obviously don't have very long to train for this.....any advice would be very welcome!
Admin makes this comment

Monday, 28 March 2011

Hi Stephen, simple advice - get out on the bike whenever you can (2 or 3 times a week if possible, otherwise once should be OK) and just get used to cycling 30-40 miles, preferably with a few hills along the way and a few bursts of hard effort! Don't worry about speed, just get used to riding that far.
Ian makes this comment

Monday, 28 March 2011

Hi, I am doing a 2 day sponsored cycle in mid May (26 miles per day) I haven't riden my bike properly for about 10 years so any tips would be greatly appreciated. I did about 5 miles at the weekend.
Les makes this comment

Saturday, 02 April 2011

Hi

I am cycling a total of 32 miles per day, 4 times a week, into London. The morning commute is easy, but in the evening the journey becomes difficult after about 8 miles. I feel as if I have no energy left, and have to push myself even harder to get home. Where am I going wrong? I am eating enough carbs during lunch. I am also planning on losing 3 stones in 3 months. Is this ambitious?
Admin makes this comment

Saturday, 02 April 2011

Hi Les, have you tried eating something not long before setting off for home - banana, energy bar, etc?
If you are tired at the end of a days work, and also a bit overweight, it might just take some getting used to, but if you are also under-eating to lose weight at the same time that could be part of the problem.
Losing three stone in three months is pretty ambitious but just about possible I think (from what others tell me rather than personal experience). I would set a lower target to avoid disappointment!
Nathan Sarkozi makes this comment

Saturday, 02 April 2011

Hi I'm 16 and buying a road bike soon and thinking of joining a club. My DaD used to cycle professionally so he's been giving me advice. My dad says I'm a natural, but how many miles should I clock up a day and for how long until I join a club.
Admin makes this comment

Saturday, 02 April 2011

Hi Nathan, it depends a lot on the club - some are small with just a few enthusiasts others are large with several groups of cyclists covering all standards. Most clubs welcome all levels of enthusiast.
I guess a minimum before going along would be around 25 miles at 15mph (I guess you can do that already if your dad thinks you are a natural), otherwise just turn up or give them a ring, see what they say, you'll soon tell whether they are a friendly welcoming bunch or a bit more elitist just by talking to them for 2 minutes.
tate driessen makes this comment

Tuesday, 05 April 2011

i,m 10 years old .i enjoy riding . i rode just under 50km with my dad at avg 26km. people say its to much i wasn,t tired .we,ve built up to this .what should i do training wise.
georgeb makes this comment

Thursday, 07 April 2011

hi im 15 and a keen athlete looking at getting into road cycling as ive been injured for the last 6 months. however i still cant play my sports and not sure when i can and im really enjoying cycling. only got my cast off on tuesday and today i did 20 miles in a little under 2 hours on a hybrid bike. how could i get faster further and would a slicker road bike help alot?
Admin makes this comment

Saturday, 09 April 2011

Tate, just keep getting out enjoying yourself, that's a great time for a 10 year old. When you are young it is best not to overdo it, just take it easy and cycle regularly - cycling with your dad sounds like a great idea.
georgeb, take a look at starting out - your speeds will improve in no time at all. When you are sure you are enjoying it a road bike would also help, but the first 'step' of getting used to cycling a bit further and faster is fine on a hybrid bike.
Ray makes this comment

Wednesday, 27 April 2011

Hi

I'm 34 and have just recently started biking to work to get fit and lose weight. I was over 17.5 stone and after about 4 weeks of biking have lost about a stone, and I'm properly addicted to cycling now spent a fortune on clothing/clipless pedals etc!(got all the gear no idea!) It's 26.5 miles each way to work, started doing it at fisrt on my mountain bike after slinging some 26x1/1/8 continental tyres on it to make it is easy as possible without being cramped up on my racer. used to bike there get a lift back (after trying to do both ways once and having to lay down on the grass roadside feeling like I was dying after ten miles and taking over 3 hrs to get home!) once or twice a week used to take me about 2hrs, did it the other day in 1hr 38 was well chuffed. Started going on my racer now i'm a bit fitter/lighter and can cope with the racer riding position.
I've found a spot where I can park up 13 miles away from work and bike there and back to my car at end of work day. I'd like your advice please on wether what I plan to do is a good idea as a training schedule(the only spare time I get is by using my commute to train)
I'm planning on mondays to do the 13 mile commute, pushing myself hard on the way home, rest tuesdays, do the 13 mile commute wednesdays steadyish both ways,rest thusrday, ride full 26.5miles to work steady friday then nail it flat out 26.5m home pedalling like the devil is chasing me, giving me the weekend to recover.. would that work? I want to be able to average 21mph by my birthday (may 29) so I can do the full distance in 1hr 15min, that's the dream any way lol great site loads of interesting stuff to learn from Cheers
Admin makes this comment

Thursday, 28 April 2011

Hi Ray, sounds like a good plan - but increasing average speed from 16mph to 21mph is a tough challenge, especially without specific interval training. The faster you get the harder it is to increase average speed...it's all to do with power and wind resistance...
No chance of adding in a longer route on a Sunday, perhaps instead of the longer Friday commute?
Ray makes this comment

Thursday, 28 April 2011

Hi admin

Not really got any spare time for cycling at the weekend and if I rode Sunday would I need the monday off to recover? (been reading your get faster by cycling less article!) which would then mean I could ride tuesday needing wednesday off ride thursday or friday so I'd only get to commute twice a week, and I love commuting now much more fun than being stuck inside a car like ground hog day every day I'm in a great mood when I get to work! Although I suppose I could ride saturday instead of friday but then I see it as wasting time(and petrol!) being stuck in a car in traffic when I could be riding. Used to be a right trauma commuting (especially those first 2hr rides in freezing dark mornings in march lol) but now the miles roll by.. the 1hr38 (16mph average) was on my mountain bike, I managed my 13m miles the other day on racer in 41mins 18.9mph average (ok I admit there was a SLIGHT tail wind in places lol) so I'm still gonna strive for my 21mph average although I appreciate it's gonna be a lot harder to achieve, especially over 26.5miles.. there's a handful of small hills on route I've started trying to power up these without slowing down/gearing down as much and recover while keeping up a decent pace at the top, is that kind of interval training? I've just bought a couple of books from amazon - faster fitter more powerful cyclist in 6hrs a week (although might be a bit advanced for me yet) and cycling training techniques for beginners, so hoping to pick up some useful info from these.. must say I never thought I'd get into cycling this deep but it's very addictive I love getting out on bike now the faster I get the more I'm enjoying myself, the feeling of speed seems to motivate me to push harder, good buzz trying to pick smooth lines round corners and keep speed up as well.. I'd like to be able to average 26.5mph and get here in an hour by this time next year is that possible or just for professional atheletes!?!?
Ray makes this comment

Thursday, 28 April 2011

Hi Admin

Just remembered a question I wanted to ask.. would it be of more benfit to me to ride just one way of my 26.5 mile commute on the friday and push myself harder or do both ways if it means I'll have go steady on the way to leave some in reserve for the way home and then not having full strength/aching legs on the way home? Also would it make a lot of difference to me at this early stage to upgrade from my 8 year old dawes giro 500 to a newer bike? If I get well into this I'm gonna treat myself to a 2nd hand full carbon bike next year I can't stop looking at them and drooling over them
Admin makes this comment

Friday, 29 April 2011

Hi Ray, sounds like you're making great progress and more important having a great time so I'd just carry on doing what you're doing, including the 2 journeys on a friday. Powering up sections of hill sounds like a kind of interval training and is fun as well - I do the same on an undulating circuit near here.
Cycling 26.5mph in an hour is a pretty exceptional feat, not impossible but not far off. See how close you can get!
When the time comes I'm sure there will be a great improvement from changing bikes - as much in pleasure as speed IMO, but for the time being I doubt if your bike is holding you back much. Depends on your cash and how patient you are!
Ray makes this comment

Friday, 29 April 2011

Cheers for the advice.
Just done my 26.5mile this morning in 1hr 21mins 38 secs, felt like I'd only been on the bike half an hour, weird, must of had something to do with the tail wind! Made my day anyway lol. No canteen open either (bank hol) so good job I got some energy gels with me.. I'll let you know if I get anywhere near the 26.5 miles in an hour! I'll stick with Dawes for a bit then cos I'm skint! just ordered some shawlbe ultremo tyres for it can't wait to get them baby's on and see what difference it makes....
Judi makes this comment

Friday, 29 April 2011

Hi

I am 50 unfit and two stone over weight, I want to do the cotswolds bike ride for breast cancer care in August 26 miles do you think I have time to prepare and get fit, dont do anything at the moment
Admin makes this comment

Sunday, 01 May 2011

Hi Judi, Yes I think 4 months is plenty of time to get ready for a 26 mile ride. Assuming you've got a bike, start easy, with a few rides 5-10 miles and see how that goes, then try and increase distance slowly so that in 3 months you can manage 20+ miles.
I think the first few outings will see pretty tough, but after that things will get much easier, so stick with it if you can and good luck with the charity ride!
Jake makes this comment

Sunday, 01 May 2011

I have done 40 miles in 3 hours 45 mins is that a good time. I am 15 years old.
admin makes this comment

Sunday, 01 May 2011

Hi Jake, see the article at http://www.road-bike.co.uk/articles/average-speed.php - loads of people have left comments giving their average speed so I think you'll get a good idea what your target is
Brave makes this comment

Monday, 23 May 2011

Hi Admin
I'm 35yrs 95kg 178cm, I did few biking on and off road with cheap ATB bike. maximum distance I ever reach was 32500m in 3:30hours 6months ago, I stopped Biking since that time.
now I want your advice for me what to choose a MTB bike or road bike.
My routine is to ride 3 or 4 times per week.
and my goal is to ride MTB on road for 100km with 20km speed .
I choosed MTB bike because I think and feel it is more easiar and safer to ride on roads.

Please Advice
Cheers
Brave
Admin makes this comment

Monday, 23 May 2011

Hi Brave, there is no 'right' answer - if you like the feeling of safety of a MTB no problem, and doing 100km in 5 hours will be possible. But a road bike would be quicker and lighter.
There are also cyclo-cross bikes that you could look at, with wider tires and a bit sturdier than a road bike they would feel more secure and allow you to go off road sometimes as well.
Sam makes this comment

Sunday, 05 June 2011

Hi, i'm 15 too, i've been out for my first long distance ride today, 68 miles, i went with a group of relatively experienced riders who thought (without being vain) that i was a natural and that with training i could become really good. But i'm not sure if i should perches this, i'm relatively fast, to start with, and averaged about 20mph going flat but i found that i burned out at 30 miles and the last 38 were agonising..... would other types of cycling be more suitable, or with training would i be able to overcome this? :S
Admin makes this comment

Thursday, 09 June 2011

Hi Sam, sounds normal to me - the more you do longer routes the easier they get, a couple of thoughts:
- don't try and jump straight from 30 miles to 65 miles, but add a few miles each week and
- 30 miles sounds like a typical 'bonk' stage in a ride if you weren't eating and drinking enogh - your blood only stores enough energy for a certain amount of effort and if you don't keep it topped up during a ride your energy disappears. see cycling food for a quick introduction and some good suggestions in the comments.
Darren makes this comment

Sunday, 03 July 2011

Hi I'm 31 yr old male. I've been cycling for about a year now on and off. But now after watching the tour de France it given me the inspiration to get really in to it on a more serious scale. I got on my bike yesterday for the first time in a wile and done a 30m road rout with a lot of versus graded hills and some flats I did it in 2hrs 15mins with two 2 minit stops I had an average speed of 14 MPH and cadence of 69avg. I want to get faster and more distance. What sort of time would be a good goal over 30miles and when should I start upping my distance?

Many thanks
Admin makes this comment

Monday, 04 July 2011

Hi Darren, there are lots of comments about individual's speed here - 2 hours for 30 miles would be pretty respectable on mixed terrain for most people, less if the hills are really challenging.
Try and increase your distance a small amount (say 5-10%) each week if possible - if you are getting back from your current distance without being completely done in!
Personally I try not to have stops, even short ones, on most rides since they let your legs start 'relaxing' and it can be quite an effort to get them going again! Instead try just cycling very gently for a while if you need to recover (after a difficult hill etc).
Tom makes this comment

Monday, 11 July 2011

Hi
I'm 26 and 18 stone. I have been enjoying little rides on q mountain bike and want to get a bit more serious. I'm looking for a bike to ride 9 miles to and from work, and wondered whether a hybrid or road bike would be better. Also how long would a typical beginner take to complete this type of ride?
Thanks
Tom
Brayden makes this comment

Thursday, 14 July 2011

Hi I'm fourteen and I have been riding for a couple of days with my dad and today I road at a top speed of 21 mph and was wondering what the average was for kids my age just to see where I place. Thank you.
Admin makes this comment

Sunday, 17 July 2011

Hi Brayden, some 14 year olds are pretty much as big and strong as adults, also average speed varies very widely with terrain, natural strength and ability, road surface, the bike and lots of other things. There are loads of comments on our average speed of a cyclist page which should at least give you a clue how you're doing.
In any case if you have only just started you will find your speed increases pretty quickly at first.
Jennifer makes this comment

Tuesday, 19 July 2011

Hi,

I have two months to learn how to ride 27 miles. I'm new to biking and am going to be a part of the Josh Billings Runaground as a part of a team. I'm having a hard time figuring out how to shift and do well on hills. Do I keep the gears high to try to build endurance or keep the gears low to get up the hill and still be able to breathe? Any other tips are appreciated! Is this a realistic goal?
Admin makes this comment

Tuesday, 19 July 2011

Hi Jennifer, as a general rule you are better using a lower gear and pedalling faster. This will still build endurance but won't put unnecessary strain on your leg muscles.
yes 27 miles in two months is a perfectly realistic goal, once you get passed the challenges of your first few bike rides your abilities will improve rapidly.
Alex makes this comment

Tuesday, 19 July 2011

I am 49 next month, weigh 14 and half stone, am 6 foot tall and have started over the past few months to do more cycling. This is due to constant injuries when running. Was 17 and half stone 18 monhths ago. Began to emphasise cycling about 6 months ago and started on the gym bike. Now cycling outdoors all the time.

I am on a cheap raleigh airlite 100 and am going at about 20 - 24 kmph on rides of 1 - 2 hours and am now riding 4 - 5 times a week. Also doig my first sportive 40 km on Sunday.

My question is wheather I am likely to be able to up this pace up over the coming years and by how much. What sort of pace would i need to consider joining a club?

Thanks
whitney makes this comment

Wednesday, 20 July 2011

is 17mph, riding for an hour, so, 17 miles in an hour decent for a girl who doesn't really ride all that much? on average roads of course, 60% flat 20% smaller hills and the other 20% pretty steep and somewhat lenghty hills? cause i randomly went on a somewhat long ride today and i'm just wondering if that's good or not. it was 91 freakin degrees out today too. i'm not extremely in shape, not really that out of shape either though... i'm just curious
Admin makes this comment

Thursday, 21 July 2011

Hi Whitney, 17 mph is pretty good for the kind of route you describe, especially if it has 3-4 miles of pretty steep uphill.
charles brown makes this comment

Sunday, 24 July 2011

I stated riding my bike to work 3 times a week 22 miles round trip or 26 miles round trip if i go the long way there is a hill going 1 mile up and coming back is 1 and a half mile up I cycle all the way takes me 1 hour both ways,the problem is my bike is a olf mountain bike, as I am still looking for a new bike,i like a racer but with straight bars, i soon be 62 but i keep myself fit, i do a lot of long walks the other year i walked from cardiff to conwy is 6 and a half days, had 50 lbs in my rucksack no back uo, no blisters, 182 miles long, walked it for scope ajnd st davids hospice, when i ride to work I am on the road at 4.30 am must be my 22 years army training
eoin makes this comment

Wednesday, 27 July 2011

i'm 20, have been training for abt 2 weeks, I cycle for about 2-3 hrs every second day. I find i'm strong on flats and in sprints but any hills take it out of me, whats the best way to increase my power for climbs?
Admin makes this comment

Thursday, 28 July 2011

Hi Eoin, unfortunately you can already guess the short answer: lots of practice. Make sure yiou are cycling in quite an easy gear and pedalling reasonably fast (60-80 pedal turns a minute). Find a hill near you about 1km-2km long not too steep and first try to just get used to cycling up it gently at a speed you can manage quite easily before worrying about going faster - then do it quite often (even cycling up, then going straight back down and doing it again). See also cycling up hills.
I have a short (18km) route I do when I don't have time for a longer ride, which has the main advantage of having quite a steep hill half way round, for a bit of daily (almost) practice.
dg1755 makes this comment

Wednesday, 03 August 2011

Having not really done road cycling ever, but always been fit and done mountain biking and spin, sport etc. I borrowed my friends road-bike whilst I await my new one, had clipless pedals and enough kit to look the part I did 22 miles in 1hr 15mins last night home from work and 25 miles in 1hr 25mins this morning, bit less energy doing it at 6am though. I am fit, but not light, around 14st 10lbs. I wear a heart rate monitor too and I know I was working hard, burning calories(fat) So get involved, anyone can do it
Colin83 makes this comment

Friday, 02 September 2011

Hi
Really interesting site and lots of useful advice. I'm 47, cycling to try to lose weight and get fit. Last year I graduated from a Mountain Bike to a Claud Butler Hybrid and really felt the benefit, I'm wondering if at some point I'd benefit from going all out and getting a Road Bike?

I'm currently doing up to 30 mile rides 2 or 3 times a week and averaging about 14mph (at a push!)
Admin makes this comment

Sunday, 04 September 2011

Hi Colin, I'm guessing your Claude Butler was quite inexepensive? I think you'd get quite a lot of benefit (and increased pleasure) from changing to a decent road bike if you can also afford to spend a bit more - say £500 - to get a bike from one of the more mainstream manufacturers (Trek, Specialised etc). If spending more isn't possible then changing tyres is perhaps worth trying, but without seeing your current bike it's hard to say.
pat makes this comment

Tuesday, 06 September 2011

35 yr old male and not fit at all.getting into cycling to loose weight and feel better about the way i look.bought a 14 speed road bike but noticed i cant go up reasonable sized hills.dont know if it me or the bike,ie should i have more gears on it,im a bit worried about going out on spins in case i meet a hill i cant get up especially if im with friends who have taken up the sport also to loose weight etc.i know i have to build up my leg muscles and stamina so any help regarding my fitness, bike,or plan to get me in shape would be greatly appriciated
Admin makes this comment

Tuesday, 06 September 2011

Hi Pat, this is completely normal when you first start - take a look at the article and comments at getting started in cycling and you'll see that everyone is the same at first.
Colin83 makes this comment

Thursday, 08 September 2011

Thanks for the advice!

Working on Mrs Colin to get £500 signed off for a shiny new roadbike! In the meantime I'm investigating the option of different tyres.

My Claud Butler Hybrid currently has 700 x 38c tyres, the manufacturer says that the narrowest tyres I could fit are 700 x 32. Do you think I would notice the difference or should I save my £40ish for my "buy a bike" fund?
Admin makes this comment

Thursday, 08 September 2011

Hi Colin, I would definitely save the money in the new bike fund - unless Mrs Colin is talking years rather than months before the fund is big enough for the new bike!
Ashlee makes this comment

Sunday, 11 September 2011

I'm a relatively fit 20 year old, who has just bought her first road bike. The last time I road a bike was probably 8 years ago. I was wondering whether or not you think participating in a 53km ride on 20th November is an achieveable goal, or if I'm being a bit too ambitious? It's a charity event and I would participating with an aim of just finishing, I wouldn't be too focused on time. If you think this does sound achieveable, what do you think would be an appropriate training schedule? Thanks!
Admin makes this comment

Sunday, 11 September 2011

Hi Ashlee, should be possible - as long as weather between now nd then doesn't stop you getting out at all - depends where you live if that is an issue!
The first few rides might be a challenge, but get past that and you'll seen be OK with 30-40km, and if you can do that you can do 50 km as a one off.
Training depends whether you can cycle at all at the moment, but you are aiming to do a ride about 5km - 10km longer each week than the week before
Duncan makes this comment

Wednesday, 28 September 2011

This hits the nail on the head, completely answers all my queries. Am a novice rider having done one triathlon on heavy mountain bike have been and got myself a Specialized Allez double with marginal immediate improvement (about 5minutes an hour) I was starting to get a little worried I was a bit rubbish.
Thanks
Rory makes this comment

Thursday, 20 October 2011

Hi, I am 27 years old. I have played sports my whole life and most at an elite level. Over the last couple of years I have had various ankle and back injuries that have prevented me from doing any really vigorous sports, and in the last 6 months I have suffered from a herniated disc which pretty much stopped me from sports altogether. This has died down over the past month or so and I decided that cycling might be the way to go to get my fitness back up. My dad rides regularly (he is 60) and does 50km+ rides at least twice a week. I went on my first ride with him the other day and managed to do 26km @ an average speed of 25kph. However today (5 days later) I have just gone out for another ride and only managed 11km before my legs started to feel like jelly. Is this normal? Is it just that my muscles haven't been used like this for some time and they are still fatigued from the ride a few days ago? I would really like to keep these rides up, but this was a little deflating. Thanks for advice in advance!
Admin makes this comment

Thursday, 20 October 2011

Hi Rory, sounds pretty normal - take a look at starting out and the comments people have left under that article.
Could also be that you started out too fast - all rides should start with a few kilometres at an easy pace while your legs get warmed up. it is also pretty normal for legs to feel more tired 10km into a ride than after 50km - the first hill is always the hardest!
Darren makes this comment

Tuesday, 06 December 2011

Hi
I am 39 and just got back into cycling this year after 23 years. I am 6,2" and 20 stone ( was 22 stone back on April). I try to cycle to work 2 to 3 times a week 11 miles each way. 4 weeks ago I rode 37 miles which was not to bad. So all going well so far. I am in training for next year goal which is to cycle up mont ventoux (when I set a goal I do not do thing by half's). Apart from not doing it what training do you think I should do ?
Admin makes this comment

Tuesday, 06 December 2011

Hi Darren, much the biggest challenge is getting used to cycling up long steep hills when you don't usually - it is a completely different challenge than cycling on easier terrain.
So my advice is - find any hills near you and practice. If your local hills are short, cycle up and down several times in succession.
Hills also become much harder when they are steeper (obvious I know) so even if you are used to 5% hills, an 8-10% gradient is a shock, so some experience on steeper hills is a good idea.
Take a look at hill cycling to get started.
Aggie makes this comment

Tuesday, 13 December 2011

Hi!
I just got my bike today and since I haven't touched any bike since I was a little kid (well... maybe once or twice I did ride about 100m...) I have no selfconfidence. I'm 21 years old so it's just propably only a matter of getting used to it, but still I'd like to ask for some tips to help me feel a bit more confident. I'm kinda scared of cycling and I'm a little wobbly while I ride, but I really want to be able to go on whole-day trips someday. Thanks in advance (and sorry for my English )
Aggie makes this comment

Wednesday, 14 December 2011

Hi Aggie, certainly it takes a while to get confident, especially cycling in towns or on busier roads. Is there somewhere very quiet near you that you can practice first - an empty car park or an industrial estate on a sunday perhaps, then when you are not wobbly and can cycle at 'proper' speed, change gears easily, brake and corner safely etc venture on to quiet roads for a while?
Or maybe a cycle path where cars don't go somewhere close by?
Aggie makes this comment

Saturday, 17 December 2011

Yes, there is a few cycle paths close by and I've already chosen one for practice It's a short path, I think it'd be about 6 km - 2 km uphill, then flat for a while, and 3 km downhill and flat again. I'm already after my first ride and I've got to say, it was better than I thought it would be. Of course, there were a few embarrassing moments at first, but at the end of the ride it felt reallllly good. It was irritating to walk after getting off the bike - felt so slow... I deffinitely want to keep cycling and I really hope that winter in my country will be short this year! ^-^
Jim makes this comment

Thursday, 19 January 2012

So for about 10 months i have been riding my bike during lunch break. i ride 10.5 miles each time 4 times a week. my speed in 14 to 15 mpg. What truly discourages me, i mean really brings my spirits down, is that i get passed up everytime by a rider that is far older than me (senior)and he's just crusing along at what seems to be about 17 to 18 mpg. thanks for this article, i have alot more riding to do. any advice you can throw at me would really be appreciated.
Admin makes this comment

Friday, 20 January 2012

Hi Jim, it is quite common for older cyclists to maintain quite a good speed well into their advancing years. When you are older you will appreciate this benefit and the good news is that after several years of cycling you will be doing the same to some young cyclist!
You might well find they have been cycling 100+ miles a week, every week for the last 30 years. The only solution is to cycle further and improve your own strength and experience - as the years go by you will get more base endurance strength and have no problem keeping up but it does take time and practice.