Have asked this before i think, but to start off getting cycling fit, how often should i go out for, and for how long?
would aiming for 30mins twice a week be ok to start (tricky to find time now esp. as getting dark early) should i have some idea of distance to aim for? or just go out a couple of times and report back so you have more idea of where i am fitness wise? got very old dawes racer.
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so really, i think, the limit should be as much as your back/wrists/backside or whatever can stand
but 30 mins x 2 will cause some improvement so why not?
If you have an HRM, try using this and see how much harder it is to raise your heartrate on a bike - I found that I couldn't get it so high. I have found improvements in cycling by going into overload - I commute 15 miles each way to work, so 30 miles a day, in two sections. When I started this it was a real killer and wasted me - now I can do it with a little sweat and a full evenings activity also. My speed has picked up too, and my acceleration is greatly improved due to the stop start nature of the commute.
I also save £130 a month on travel.
In sum, if you have the time, do a long one - after a while you also get used to the saddle pressure and the pain goes away!
Get good winter gear: Gloves, and thermal longs for your legs and top, a wooly hat for your head and overshoes to keep your feet dry.
Now go out and ride at 18 mph until everything hurts. Then do it all over again then again and again and again. eat until it hurts your belly (to be a champion cyclist you need to be a champion eater!!!)Seriously, you'll probably be surprised at how long you can cycle for, but start off with easy, flat runs of no more than one hour.
Start introducing a few hills in after a couple of weeks and increasing the length of rides at weekends.
When you get used to it, you'll be attacking the hills chasing down other cyclists - you'll love it!
oh - and mad woman!