Cycling training for beginners

33 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.

92 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.

Cycling training for beginners

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