Beginner needing help to build up to 20 mile ride - Tour de Norfolk in September

[Mrs bean]

hi, I've cycled for leisure since I can remember, however in my quest to lose some weight, having given up smoking a year ago, I have registered for the short ride at the Tour de Norfolk in September. Any help, tips or advice about building my miles up, doing the 20 mile ride, would be much appreciated.

 

[Deleted member 35268]

I used to fear a 5 mile ride, then 10, then 15 and so on. That was a few years back. I now only fear 100+ milers (I only did three so far).
Just get out there in the summer sun < ahhh - Houston we have a problem, summer is still pending.

 

[Dayvo]

Slowly and often and build up distances when you feel comfortable, and your stamina, confidence and FUN levels will rise dramatically.

Just make sure your bike 'fits' you in all areas and it's in good working order.

Welcome to CC.

 

[MichaelW2]

Get plenty of saddle time. Start out with short rides. Time is usually a better indicator than distance, start with 10mins then 15, 20 etc. Once you are over 40mins in the saddle, you have a ride of suitable length for regular fitness training.
Do longer rides at weekends.
You will travel at roughly 10mph, inc stops, so in 2 hours you cover 20 miles.
Make sure bike fits and is properly adjusted for you. Use your gears so you are pedalling with a little force, at over 60rpm, with your feet spinning circles, not pumping up and down. Many newbies start at much lower rpm and too much force, ie in a gear that is too high.

 

[jefmcg]

Welcome.

I'd start riding (say) 5 miles 2 days a week. If you need to stop and rest, do that. Take as long as you need. When you feel comfortable riding 5 miles, extend one of the rides to 7 or 10 miles. You'll soon be riding 10 miles twice a week. At that point, assuming you aren't wrecked at the end, you will be capable of riding 20 miles. You can then work on increasing your speed or distance as suits you best.

 

[leedsmick]

Plan your route on strava. Hills can be devious. Work out routes that are flatter to start with so you dont get demoralised or that zap your energy earlier than your muscles have warmed up.

 

[NorthernDave]

When I started cycling again last year, I was really pleased to reach a village 3.5 miles from home - I class that as just about being warmed up when I pass through there on my rides now

A good tip is to look at routes that follow a circular arc from where you live, if you can plan them. That might mean that you plan a ten mile ride (for instance), but have get outs at a few points on the way around so that you're never more than a mile or two from home if you start to struggle. Helps you build distance and confidence

 

[Hill Wimp]

Little and often as others have said but make sure you enjoy it. Look around you and enjoy the moment.

Before you know it 20 miles will have passed by and you will be back on here asking for tips on how to do your first 100 miler.

 

[Dave7]

Where abouts in Norfolk are you ??
I am in Norfolk on holiday in July and will have ny bike.

 

[Mrs bean]

Hi Dave, I'm in Wisbech. Where are you staying on holiday?

 

[boydj]

As long as you are not pushing yourself too hard, riding for a couple of hours with a couple of breaks along the way should be achievable with a few weeks of building up your stamina.

 

[annedonnelly]

If you think you may be bored just riding pick a place to visit, perhaps 4 or 5 miles from home. Ride there, have a look around, visit a cafe or take a picnic, then ride back.

Repeat that a few times to different places further from home and you'll soon be doing 20 miles.

 

[freewheelwilly]

Ease into it and enjoy it. Hopefully you will get the addiction and when that happens the worlds your oyster. The more you enjoy it the more you want to do it it and learn about cycling in general.

 

[Smithbat]

I totally agree with all of the above. I dabbled last year but this year I got a decent bike and started riding to and from work, 2.5 miles each way. From there I started to build up and I can now ride 16 miles quite happily. I am doing my first 25k ride on Sunday and hoping to have topped 20 miles in a single ride by the end of July.

 

[Innes]

hi, I've cycled for leisure since I can remember, however in my quest to lose some weight, having given up smoking a year ago, I have registered for the short ride at the Tour de Norfolk in September. Any help, tips or advice about building my miles up, doing the 20 mile ride, would be much appreciated.

I work at former RAF base here in Fife. When I started cycling I had the luxury of using the ring road around the airfield. It's exactly 5 miles around and flat apart from one cheeky gradient. I started cycling round anticlockwise so I went downhill, breaking myself in gently lol. Now, I'm going the opposite way round and regularly completing 3 or 4 laps during my break. There's virtually no traffic apart from the odd maintainance van. When I do venture out at the weekends the miles just seem to roll by until I realise I've still to get home again. Baby steps Mrs Bean, just enjoy and it'll come.