A question about starting and fitness

[drivin_me_nuts]

I have a question regarding starting and upping miles..

About ten years ago I started cycling and over the course of a few months I would very happily cycle ten to fifteen miles a day before work. Last year I bought a new bike and last week finally started to ride it again (finally got my mojo back and determined to lose 3st).

Surprisingly my first few rides have gone very well - OK, they are only between three and six miles and afterwards I feel tired, but not stiff and not sore (just have 'hot' muscles for a few hours)

Now, when I started ten years ago I worked pretty hard at it and I really pushed my very unfit and untrained body and in some respects maybe too much.

So, this time I want to do it differently.

So, my question, is the best approach to this to increase the miles gradually - as in add several miles to each ride (moderate and mainly spinning ride). I realise, more than anything that both my leg muscles and more significantly my lungs have to play catch-up and at the moment my legs outlast my lungs.

What is the most sensible way to approach this so that I don't a) damage myself b) have a heart attack en route c) build up long term strength and aerobic stamina (had asthma for years and I need stronger lungs to survive the the nightmare of flu) d) lost weight at a steady rate.

I realise, lots of questions, but I do need some thoughtful input in to this.

Your input is much appreciated.

Cheers.

[nammynake]

There's really no need to be scientific or structured if you're just beginning. Just get out and ride. If you feel strong then keep riding. Your body will quickly let you know if you're overdoing things. It's quite normal to feel a bit sore after a tough ride (remember to cool down and stretch) but repetitive aches is a sign that you're being a bit ambitious.

Try setting yourself a modest target - say 20 miles - and see how you feel. If you're not crippled in the few days post-ride then try increasing the distane to 25 or 30....and repeat.

[okgo]

A steady ramp rate is what I would certainly go with, add 10% to your weekly mileage each week and see how you get on. Try to make sure you get in one longer ride at least. I started like you 4 years ago riding 3 miles each way, at first I got to work and my legs felt like they now do after a century!! Keep increasing it and there is no reason that you shouldn't be able to do 200 miles a week around a normal full time job without feeling too tired, age has a smaller effect than you would think, so just see how you go

[TwistingMyMelon]

Factor in rest days, these are very important

Make sure the bike saddle and fit it properly set-up

Enjoy it!!!

Age is less important , everyone is different

[okgo]

Don't factor in too many rest days or you'll never get anywhere though. Most people take far more rest than they need.

[blugnu]

I've only just started again.

When I was younger I used my bike as my main mode of transport, so never rode 'to get fit' - I just got fit as a result of using it to go everywhere as my parents lived on the far edge of a large estate and most of my mates lived the other side.

Now I commute on it, but am planning on adding a few loops to the commute as it's so short. There are quite a few steep side roads I can use so I'm going to create some mile or so long sections that involve a few hundred feet of elevation gain and work on completing those as quickly as possible. Hopefully this will be a reasonable substitute for finding the time to go on longer rides.