so this cycling lark then ...
Discussion
wife and I have been trying to get fit for a little while now, I need to and she is just coming along to keep me company.
We've tried and hated the gym to the point of cancelling our memberships. A few weeks ago our face book feeds spat out a local scheme being run, http://www.freewheelto30.com/ - which is apparently the same as the couchto5K running plan. Having loved cycling as kids, we dusted down the mountain bikes and hit the road ....
We're currently doing 10 miles 3 times a week and most importantly are both really enjoying it, and have seen some positive results. However I'm finding that around 6 miles my legs are going to jelly. I'm not out of breath or blowing and we're not even on a hill, but for the next mile or so things are a real struggle and I'm shifting lower n lower through the gears. I then seem to get a second wind and the rest of the ride is fine.
I've gotten over the sore bum, but this is getting me down a little. Is it something that will disappear with more rides / fitness or am i doing something fundamentally wrong ?
We've tried and hated the gym to the point of cancelling our memberships. A few weeks ago our face book feeds spat out a local scheme being run, http://www.freewheelto30.com/ - which is apparently the same as the couchto5K running plan. Having loved cycling as kids, we dusted down the mountain bikes and hit the road ....
We're currently doing 10 miles 3 times a week and most importantly are both really enjoying it, and have seen some positive results. However I'm finding that around 6 miles my legs are going to jelly. I'm not out of breath or blowing and we're not even on a hill, but for the next mile or so things are a real struggle and I'm shifting lower n lower through the gears. I then seem to get a second wind and the rest of the ride is fine.
I've gotten over the sore bum, but this is getting me down a little. Is it something that will disappear with more rides / fitness or am i doing something fundamentally wrong ?
Edited by paul_y3k on Monday 20th June 13:20
paul_y3k said:
Is it something that will disappear with more rides / fitness
I'd say so, yes. It's normal for legs etc. to take a few miles to warm up properly, so coming from a relatively low base you're maybe feeling that quite acutely.You don't mention what kind of terrain you're facing though, it is on-road or off-road? Flat or hilly?
Well done, btw
hmm cheers good to know It'll go as it's a bit of a demotivator for doing longer distances.
ohh trust me it's mainly flaT !!! I've stuck on Strava (?) on my phone last night and it says there's a 6M rise .. so not much,
One other question ..... do people still use bar ends on their mountain bikes .. back when I used to ride I had quite a long pair and found them very comfortable. My current bike doesn't have any and after a while I find Im putting lots of pressure on the base of my fingers., but the current bar ends in halfraud's are just little stubs ?
ohh trust me it's mainly flaT !!! I've stuck on Strava (?) on my phone last night and it says there's a 6M rise .. so not much,
One other question ..... do people still use bar ends on their mountain bikes .. back when I used to ride I had quite a long pair and found them very comfortable. My current bike doesn't have any and after a while I find Im putting lots of pressure on the base of my fingers., but the current bar ends in halfraud's are just little stubs ?
Bar ends have gone a bit out-of-fashion, but still available out there. http://www.planetx.co.uk/i/q/BTOOBE/on-one-bob-on-...
They're great for just simply changing hand position to relieve the pressure, especially when you are newly back on the bike getting used to it all again.
They're great for just simply changing hand position to relieve the pressure, especially when you are newly back on the bike getting used to it all again.
Start the ride slowly in an easy gear for the first 10 or 15 min to warm up (also do a cool down at the end). Starting off too quickly normally causes your legs to ache badly after a few miles, then (as you say) your legs loosen up and you get a second wind.
It's basic stuff but I find it's more difficult to put into practice when cycling for some reason.
It's basic stuff but I find it's more difficult to put into practice when cycling for some reason.
paul_y3k said:
wife and I have been trying to get fit for a little while now, I need to and she is just coming along to keep me company.
We've tried and hated the gym to the point of cancelling our memberships. A few weeks ago our face book feeds spat out a local scheme being run, http://www.freewheelto30.com/ - which is apparently the same as the couchto5K running plan. Having loved cycling as kids, we dusted down the mountain bikes and hit the road ....
We're currently doing 10 miles 3 times a week and most importantly are both really enjoying it, and have seen some positive results. However I'm finding that around 6 miles my legs are going to jelly. I'm not out of breath or blowing and we're not even on a hill, but for the next mile or so things are a real struggle and I'm shifting lower n lower through the gears. I then seem to get a second wind and the rest of the ride is fine.
I've gotten over the sore bum, but this is getting me down a little. Is it something that will disappear with more rides / fitness or am i doing something fundamentally wrong ?
where are you based? I would recommend joining a mountain bike club, usually great fun, good trails and usually a good social side to it too.We've tried and hated the gym to the point of cancelling our memberships. A few weeks ago our face book feeds spat out a local scheme being run, http://www.freewheelto30.com/ - which is apparently the same as the couchto5K running plan. Having loved cycling as kids, we dusted down the mountain bikes and hit the road ....
We're currently doing 10 miles 3 times a week and most importantly are both really enjoying it, and have seen some positive results. However I'm finding that around 6 miles my legs are going to jelly. I'm not out of breath or blowing and we're not even on a hill, but for the next mile or so things are a real struggle and I'm shifting lower n lower through the gears. I then seem to get a second wind and the rest of the ride is fine.
I've gotten over the sore bum, but this is getting me down a little. Is it something that will disappear with more rides / fitness or am i doing something fundamentally wrong ?
Edited by paul_y3k on Monday 20th June 13:20
Edited by interstellar on Monday 20th June 13:53
hmm thanks guys, interesting about the warming up as I do find it difficult to pace myself and go charging up through the gears ....
based in Swindon, but trails etc are for when we get a lot more confident ! Can't see myself ever plunging down a downhill circuit (never mastered bunny hopping as a kid )
happy to be aiming for the 30 miles at the moment
based in Swindon, but trails etc are for when we get a lot more confident ! Can't see myself ever plunging down a downhill circuit (never mastered bunny hopping as a kid )
happy to be aiming for the 30 miles at the moment
paul_y3k said:
hmm thanks guys, interesting about the warming up as I do find it difficult to pace myself and go charging up through the gears ....
based in Swindon, but trails etc are for when we get a lot more confident ! Can't see myself ever plunging down a downhill circuit (never mastered bunny hopping as a kid )
happy to be aiming for the 30 miles at the moment
Have you tried the old disused railway line to Marlborough? The only answer is miles, miles and more miles. My Missus absolutely canes me on the hills, her power to weight being far better than mine. I have never had strong legs but she was a dancer and weighs nothing. Anything over 10% I just drop to lowest gear and spin it out. It is addictive, we started out with a MTN Bike each and then got Cross Bikes and Road Bikes. Salisbury Plain is not far from you and some great rolling gravel trails with stunning views, well worth a trip out. Let me know if you want some routes and and I can put some gentle ones together for you.based in Swindon, but trails etc are for when we get a lot more confident ! Can't see myself ever plunging down a downhill circuit (never mastered bunny hopping as a kid )
happy to be aiming for the 30 miles at the moment
Hi - your legs turning to jelly might be mitigated by having a carefully-timed snack, or (as suggested) it's just something to overcome with more saddle-time.
Bar ends have largely disappeared from new bikes these days but you can still find the longer type:
http://www.tredz.co.uk/.Profile-Design-Boxer-Bar-E...
Or you could look at more comfortable grips. I rather favour these:
http://www.wiggle.co.uk/lifeline-ergonomic-handleb...
Bar ends have largely disappeared from new bikes these days but you can still find the longer type:
http://www.tredz.co.uk/.Profile-Design-Boxer-Bar-E...
Or you could look at more comfortable grips. I rather favour these:
http://www.wiggle.co.uk/lifeline-ergonomic-handleb...
OP, how old are you? 6 miles on flat terrain shouldn't see you hit a wall at 6 miles unless you are mashing the hardest gear into a stiff headwind. It may be the fact that your muscles simply aren't used to it, but if things don't improve quite quickly, there may be a bigger underlying problem. In the interim, check your saddle height. Different on an MB to a roadbike and probably not AS important for you, but you don't want to be riding along like Coco the Clown with your knees up by your ears.
Seeing as you're Swindon based (I live near there) I'd get up onto the Ridgeway if I were you. Beautiful views and seeing as you'll be on chalk tracks, you can take it easy 'off road' which is the purpose of an MB and keeps you away from all those other pesky road users.
Come back on in a couple of weeks and update us on your progress.
Seeing as you're Swindon based (I live near there) I'd get up onto the Ridgeway if I were you. Beautiful views and seeing as you'll be on chalk tracks, you can take it easy 'off road' which is the purpose of an MB and keeps you away from all those other pesky road users.
Come back on in a couple of weeks and update us on your progress.
tuffer said:
paul_y3k said:
hmm thanks guys, interesting about the warming up as I do find it difficult to pace myself and go charging up through the gears ....
based in Swindon, but trails etc are for when we get a lot more confident ! Can't see myself ever plunging down a downhill circuit (never mastered bunny hopping as a kid )
happy to be aiming for the 30 miles at the moment
Have you tried the old disused railway line to Marlborough? The only answer is miles, miles and more miles. My Missus absolutely canes me on the hills, her power to weight being far better than mine. I have never had strong legs but she was a dancer and weighs nothing. Anything over 10% I just drop to lowest gear and spin it out. It is addictive, we started out with a MTN Bike each and then got Cross Bikes and Road Bikes. Salisbury Plain is not far from you and some great rolling gravel trails with stunning views, well worth a trip out. Let me know if you want some routes and and I can put some gentle ones together for you.based in Swindon, but trails etc are for when we get a lot more confident ! Can't see myself ever plunging down a downhill circuit (never mastered bunny hopping as a kid )
happy to be aiming for the 30 miles at the moment
I would say use an easier gear as legs tire before lungs and start slower
Some of my mates who don't ride much push quite a big gear then tire out after 30 or so miles, if I was them, I would spin a lot easier gear and let my lungs do the work.
If you ever get into road riding, come and join us at Swindon Wheelers club, we have a "Nova" group ride on saturdays that is tailored for new riders and is around 30 miles .
Good point about checking saddle soo many riders who are new (or born again) have it much too low , which impairs performance
Welcome back indeed 
Basics first. Your saddle isn't too low is it?
Leg should be nearly straight when pedal at 6 o'clock and foot flat.
(Most occasional cyclists I see about have it too low, knees up around ears)
Push a low gear, get spinning rather than gurning away in top gear.
ETA not too gnar, but pleasant with some hills to work out on, the Ridgeway.
Basics first. Your saddle isn't too low is it?
Leg should be nearly straight when pedal at 6 o'clock and foot flat.
(Most occasional cyclists I see about have it too low, knees up around ears)
Push a low gear, get spinning rather than gurning away in top gear.
ETA not too gnar, but pleasant with some hills to work out on, the Ridgeway.
Edited by richardxjr on Monday 20th June 16:54
Firstly welcome to cycling! It's a great pleasure to be able to eat up the miles at a reasonable pace and see some scenery and get fit at the same time.
As mentioned before, you should be able to improve in leaps and bounds as long as you are doing it regularly and keep pushing the distance. There are some reasonably flat bits of the Swindon area (lots of river level cycle trails around the Cotswold Water park I seem to remember?), but I would try and incorporate some slopes as that is when you can really find the fitness comes as your legs and lungs and heart have to work hard to pull your body and bike up the hills. You may also find climbing to be fun - they are, once you get to the top!
When you get some legs on you, start heading up the Ridgeway, I spent many an hour between Avebury and the A34, is a great trail for off road biking, all year round. Always used to "look forward" to the little warm up from Old Town up past Wroughton to Barbury Castle, then on to the Ridgeway proper.
Do a search for Ergo Bar Ends and you'll find the new style versions. I'm not sure I paid anythign like £44 for mine so worth shopping around.
Finally, my tip for easier riding is pump your tyres up as high as they are specified to go - particularly on road or hard trails. I'd say 40-45psi for MTB tyres and 65 min for road and hybrid tyres (My road bike I try to get up to 125psi). This will reduce rolling resistance no end, and allow you to spin more freely and cover more distance.
Also, related to this, if you are largely sticking to roads and hard trails, I'd lose the knobbly tyres completely if you have them and get semi or treaded road specific tyres.
Good luck!
As mentioned before, you should be able to improve in leaps and bounds as long as you are doing it regularly and keep pushing the distance. There are some reasonably flat bits of the Swindon area (lots of river level cycle trails around the Cotswold Water park I seem to remember?), but I would try and incorporate some slopes as that is when you can really find the fitness comes as your legs and lungs and heart have to work hard to pull your body and bike up the hills. You may also find climbing to be fun - they are, once you get to the top!
When you get some legs on you, start heading up the Ridgeway, I spent many an hour between Avebury and the A34, is a great trail for off road biking, all year round. Always used to "look forward" to the little warm up from Old Town up past Wroughton to Barbury Castle, then on to the Ridgeway proper.
Do a search for Ergo Bar Ends and you'll find the new style versions. I'm not sure I paid anythign like £44 for mine so worth shopping around.
Finally, my tip for easier riding is pump your tyres up as high as they are specified to go - particularly on road or hard trails. I'd say 40-45psi for MTB tyres and 65 min for road and hybrid tyres (My road bike I try to get up to 125psi). This will reduce rolling resistance no end, and allow you to spin more freely and cover more distance.
Also, related to this, if you are largely sticking to roads and hard trails, I'd lose the knobbly tyres completely if you have them and get semi or treaded road specific tyres.
Good luck!
Pressure on your hands can sometimes be due to the brake levers being positioned too high, making you bend your hands back more to keep one finger on the brake. Try tilting them down away from you a bit, you'd be surprised how a little adjustment can ease your comfort.
Also, as mentioned above, eat and drink before and during the ride to fuel your muscles better and that dead leg feeling will soon get better.
Also, as mentioned above, eat and drink before and during the ride to fuel your muscles better and that dead leg feeling will soon get better.
Pacing and cadence.
Classic symptoms of riding too hard in too big a gear. When we first start cycling, many of us have very little aerobic capacity, and as end up mashing a big gear and relying on our anaerobic capacity (what little leg strength we have) to get through it.
Sounds like for the first 6 miles you are doing exactly this and filling your legs with lactic until they can no longer function at that power output. Once you reach this point, you're dropping the intensity by clicking down gears and backing off. Then, once some lactic has been cleared, you get your "second wind" and off you go powering along again. Your legs don't have time to give up again because you're home before this happens.
You need to:
1. Drop the intensity. Even a slight drop in effort at the beginning of the ride could made a huge difference to your ability to cover miles
2. Practice riding in a slightly lower gear, at a slightly higher cadence. This will take some strain off your legs and onto your aerobic system. To begin with you won't be fit enough to ride at a high cadence (efficiently) and doing so would feel unnatural/uncomfortable. Baby steps - just go for one gear lower than the one you're mashing at the moment.
Next time out you'll be just getting going at the 6 mile point.
Classic symptoms of riding too hard in too big a gear. When we first start cycling, many of us have very little aerobic capacity, and as end up mashing a big gear and relying on our anaerobic capacity (what little leg strength we have) to get through it.
Sounds like for the first 6 miles you are doing exactly this and filling your legs with lactic until they can no longer function at that power output. Once you reach this point, you're dropping the intensity by clicking down gears and backing off. Then, once some lactic has been cleared, you get your "second wind" and off you go powering along again. Your legs don't have time to give up again because you're home before this happens.
You need to:
1. Drop the intensity. Even a slight drop in effort at the beginning of the ride could made a huge difference to your ability to cover miles
2. Practice riding in a slightly lower gear, at a slightly higher cadence. This will take some strain off your legs and onto your aerobic system. To begin with you won't be fit enough to ride at a high cadence (efficiently) and doing so would feel unnatural/uncomfortable. Baby steps - just go for one gear lower than the one you're mashing at the moment.
Next time out you'll be just getting going at the 6 mile point.
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