How to get fit enough for long bike rides?

Question

Well here's my case. Im 17. Gas prices are ridiculous and its keeping me from actually wanting a car. I am starting college in the fall (September 2nd) and i want to get fit enough to endure a 20 mile daily bike ride to college(10 miles there and 10 miles back). I want to start riding my bike again next week. The thing is I rarely do any form of exercise. Any tips on how I should train for it? And is that enough time from now til September 2 to gain enough endurance for that?

Answer 1

you have plenty of time to work up to 20 miles a day, especially given the break to recover in the middle! start off with easy paced 5 mile rides each day, and gradually bring up your speed and distance each week. unless you start to train for races, you'll probably reach an average speed threshhold of 12-14 mph this year, but taking on longer rides (40-50 miles) should be no problem. you haven't said what you have for a bike, so all I can suggest is make it as efficient as possible for road travel. if you dont have a bike yet, look at hybrids and road bikes at your local bike shop..

Answer 2

If you start now (on July 1), that gives you PLENTY of time to be able to do your commute by September!  The secret?  Don't do more than you're capable of!  LISTEN to your body.  Don't try to set a land-speed record, and be sure to carry water bottles!  

  

Start off easy - Ride around the block.  When you feel up to it, pick an easy, mostly flat route for your longer rides.  Make sure your bike tires are fully inflated - every pound counts!  My tires are checked for max inflation before every ride.  A low pressure tire will slow you down!

  

When you do venture off on a bike trail or quiet low traffic road, wear bright clothing (being seen is key).  Ride easy, and only go as far as your body tells you to go.  Remember to drink water - Proper hydration is key to minimizing cramps!

  

Before you know it, you'll be doing 10 mile rides comfortably.  I'll bet you'll be there quicker than you think!  Here's a quick checklist:

  

stretch your leg muscles!

Inspect your bike

   - tire inflation (every pound counts!)

   - chain clean & lubed

   - brakes work

   - gears shift properly

wear comfortable, bright colored clothing

bring the following:

    - water

    - mobile phone

    - some money (to buy more water, snacks)

    - inner tube (for flat tires)

    - light tool kit (for emergencies)

ride at a comfortable pace

don't try to set a speed record

have fun!

  

  

Good Luck!

Answer 3

There is no substitute for time in the saddle, so start riding, and ride as often as you can.

At age 17, unless you are morbidly obese, you should be able to ride the 10 miles each way with absolutely no trouble -- first try.  There is enough time between now and July 2 for you to "gain enough endurance" to ride 10 miles!

I've taken out of shape people much older than you on first rides in excess of 50 miles without any trouble.

Sheldon Brown's site is a great resource for beginners.  Link below.

Answer 4

Last year I started biking to work (10 miles each way).  I had ridden maybe a dozen trips (all short, 2-4 miles) before my commute to work.  The first day sucked, second day wasn't as bad, and by the end of the week I was enjoying it.

Biking to work and back (20miles each day) and just watching what I ate (more fruits/veg, no candy/soda) I was able to easily lose weight and get fit.

One recommendation, after you get some riding in (a couple hundred miles) look into a rack/panniers for your bike to hold your stuff.  While you can carry everything in a backpack on your back, it's a lot more comfortable (and a lot less sweaty) to strap your backpack to a platform behind your seat.  I've seen milk crates attached to a platform behind the seat.  Then you just put your backpack in the milk crate and off you go.  It's also excellent for grabbing groceries, holding your bike lock/helmet, etc.

Answer 5

well, start easy. go a mile or two at first, then take it up a notch. also, if it is more convenient, running will boost your endurance as well. probably faster than biking in fact.

Answer 6

do a lot of push ups and run more.

Answer 7

gawd when you find out tell me.

Answer 8

Ride yer bike.

Answer 9

When I was in college, a professor organized a group ride to the beach about 100 miles away.  A few of the people who signed up did a fair bit of riding.  A few more were pretty athletic, but did little to no riding.  Prior to the appointed day, most of the rest of the people hadn't ridden a bike since junior high school and were pretty much couch potatoes.

We all made it and everyone had a great time.  Here is what the good professor knew: the body has amazing reserves of strength and endurance.  By taking a ride like this slow and easy you can draw on those reserves and accomplish something few people think is possible.

So, can you ride 20 miles?  Of course!  Will it be easy?  Probably not!  Will it get easier?  According to a variety of cyclists: it never gets easier, you just go faster!

Here is my recommendation.

You have 9 weeks to get in shape.  Let's use this period to build your aerobic fitness to be able to easily cruise to school and back each day.  Building aerobic fitness is all about doing increasing distances at  very gentle pace.  Duing this period, your body will tune itself to burning fat for energy.  You really don't want to push to the point you become winded.  Pushing too hard forces your body into an anearobic state in which it is burning stored sugar for energy.  While this will build muscle bulk and power, it won't help you ride 20 miles per day, five days a week.

Start out taking 5 mile rides every other day for two weeks.  Ride at a pace that allows  you to breath easily.  If you were riding with someone, you'd want to ride at a pace that would allows you to keep up a conversation as you cruise on down the road.  Your muscles and your bottom will be sore during this period.  You will toughen up toward the end of two weeks and feel better.

Week 3 bump up to 6 miles a day for 5 consecutive days and take the weekend off to recover.  Ride at the same easy pace as the first two weeks.

Week 4 ride 8 miles a day for 4 consecutive days.  Take a day off, then ride 15 miles.  Take a day off to recover.  Ride at the same easy pace as before.  By the way, you'll notice you are going faster even though you are still riding at a pace that would allow you to talk easily.

Week 5 ride 10 miles a day for 4 consecutive days.  Take a day off, then ride 20 miles.  Take a day off to recover.  Ride at the same easy conversation pace.

Week 6 ride 12 miles a day  for 4 consecutive days.  Take a day off, then ride 25 miles.  Take a day off to recover.  Ride at the same easy conversation pace.

Week 7 ride 14 miles a day for 4 consecutive days.  Take a day off, then ride 30 miles.  Take a day off to recover.  Ride at the same easy conversation pace.

Week 8 ride 16 miles a day for 4 consecutive days.  Take a day off, then ride 30 miles.  Take a day off to recover.  Ride at the same easy conversation pace.

Week 9 ride 18 miles a day for 4 consecutive days.  Take a day off, then ride 35 miles.  Take a day off to recover.  Ride at the same easy conversation pace.

Week 10 - you are in school.  I think you'll find you can easily ride 20 miles per day.

Keep in mind, the numbers aren't really sacrosanct.  The key here is to gradually increase your miles over a period of time.  Beyond building fitness, the purpose of the long day is to build your confidence by demonstating your body is capable of going significant distances.  

If you need to lose weight, try to keep your calorie intake a bit below your burn rate.  A good plan is to try to run a 250 calorie deficit per day.  Over 10 weeks you'll lose about 5 pounds at this rate.

You are going to want to buy a rack and panniers for carrying books, clothes, food, rain gear, and a bike lock.  In case you are not aware of it, yet, you aren't going to want to carry this stuff in a backpack!  In the last couple weeks you may want to carry some books just to get used to the additional weight.  Also, go scout out how to get a locker in the gym where you can shower, change and leave your clothes and cycling gear.

Once school starts, just for fun, you may want to work on building your anearobic strength by pushing yourself on your last ride home of the week.  You can try warming up for a few miles, then sprinting full out for a minute.  Rest a minute, then go full out for another minute.  Do this until you get home.  You'll be beat when you finish, but you'll find yourself a bit stronger at the start of the next week.

Hope this helps.

Answer 10

I just wanted to emphasise the fact that you need to bring extra clothes to change into once you get to school.  You'd be suprised how sweaty most people get on even easy rides.

Answer 11

Well, enough sleeps, thin enough, good stamina Knee joints in good conditions and isotonic drink to bring along.

Answer 12

Yes, you have enough time to gain some endurance. I would start riding everyday, beginning today. By September you should be fit enough to ride 10 miles without any problems.