Back in the saddle again

So i'm back on my bike, anyway, its been close to forever sence I
mounted my steed and wow! Am I out of shape.
I am looking for guidance, tips, or suggestions for training. My main
concern (at the moment) is over training.
How long and how far should I go at first? i'm expecting to get fairly
tired pretty fast but how would one know when it's time to rest? My
first ride was a nighmare.
Its been so long, all I can really remember is crashing a lot when I
was excessively fatigued. I would like to evoid any injurys (at least
in till my fitness level is up to par) but I know I have to push my
self.
It is my hope to return to an advanced or expert level as soon as
possable. also any dietary tips would be helpfull. I'v never really had
a special diet. I am seriously commited and all help will be welcomed.
Thanks guys
P.S. I'm trying hard, please dont flame on me to hard.

"dirtdude" wrote in message
oups.com...
So i'm back on my bike, anyway, its been close to forever sence I
mounted my steed and wow! Am I out of shape.
I am looking for guidance, tips, or suggestions for training. My main
concern (at the moment) is over training.
How long and how far should I go at first? i'm expecting to get
fairly
tired pretty fast but how would one know when it's time to rest? My
first ride was a nighmare.
Its been so long, all I can really remember is crashing a lot when I
was excessively fatigued. I would like to evoid any injurys (at least
in till my fitness level is up to par) but I know I have to push my
self.
It is my hope to return to an advanced or expert level as soon as
possable. also any dietary tips would be helpfull. I'v never really
had
a special diet. I am seriously commited and all help will be welcomed.
Thanks guys
P.S. I'm trying hard, please dont flame on me to hard.


For starters, you may want to lower your seat a little (1/4"-1/2" 6mm -
12mm) and adjust the angle as needed. It will take a while for your legs
and feet to get used to riding again. If you have an old, hard saddle,
check out your local bike shop, there's been a lot of ergonomic
improvements in seats over the past 5 years.

Secondly, stay out of the top gears. Concentrate getting your heart and
lungs in shape by redeveloping a smooth cadence. Gradually increase your
RPM. Try to avoid a lot of hills at first, it can be very hard on your
knees.

Work on LSD - Long, Slow, Distance. Start with 5 miles then 10, 15 and
so on.

I just started riding again after a number of years away from the sport.
I tore up my knees riding cyclo cross about 25 years ago and I had a hip
replacement in 2003. After 3 weeks I'm up to about 15 mile rides and
starting to do some little hills. Twice last week I tried to jump on
someone's wheel but gave up the chase after about a quarter mile - it
felt great though!

Good luck,

Chas.

dirtdude wrote:
So i'm back on my bike, anyway, its been close to forever sence I
mounted my steed and wow! Am I out of shape.
I am looking for guidance, tips, or suggestions for training. My main
concern (at the moment) is over training.

Ride til you drop, rest, recover, repeat.

How long and how far should I go at first?

Your fitness level will answer that for you.

i'm expecting to get fairly
tired pretty fast but how would one know when it's time to rest?

Losing conciousness, throwing up, falling over for no reason, seeing
double. I've seen all these happen to brand new riders, and the ones
who kept coming back are really strong now. Some around here met Alex
T from AMB-ID 03-04, who when he began just a couple years ago, rode
til he passed out, came to, kept going, and now he's unstoppable.

My first ride was a nighmare.
Its been so long, all I can really remember is crashing a lot when I
was excessively fatigued. I would like to evoid any injurys (at least
in till my fitness level is up to par) but I know I have to push my
self.

Push yourself sure, but you don't have to expect to crash. If you're
too tired to ride, or too lightheaded or whatever, it's time to stop,
at least for a bit. Or maybe you just need a swift kick in the pants
to get back on the bike and ride! I lead this barney group of
beginners on Thurs nts, and I'm always reminding them that when
everything's screaming to quit, they can always go further.

It is my hope to return to an advanced or expert level as soon as
possable.

Not knowing where you were before, but get out and ride with better,
faster riders than yourself, and you'll excell as quick as you can for
your age, fitness, composition, and so on.

also any dietary tips would be helpfull. I'v never really had
a special diet.

Food doesn't matter that much, but beer does. Seriously, though, beer
is good. You need to rehydrate, and the carbs are good for, well,
maybe something. However, starting in December I went on a fitness
eating plan that increased my strength and energy by about 25%!
Knocked out dairy, wheat, simple sugars, added salt, pop, processed
foods, even coffee and beer for the first month, and followed the plan
pretty closely. I partnered with my daughter, who is one determined
girl. She drove me like a slavemaster, not letting me cheat, etc.

I am seriously commited and all help will be welcomed.

Then join a few "no-drop" group rides, and get after it!

Thanks guys
P.S. I'm trying hard, please dont flame on me to hard.

CDB

* * Chas wrote:
For starters, you may want to lower your seat a little (1/4"-1/2" 6mm -
12mm) and adjust the angle as needed. It will take a while for your legs
and feet to get used to riding again. If you have an old, hard saddle,
check out your local bike shop, there's been a lot of ergonomic
improvements in seats over the past 5 years.

I have a pretty nice Forte Pro SLX. on my XC bike. It has a leather
cover, carbon shell and hollow ti rails, its a small saddle tho. I'm
expecting a little sorness at first, can you recomend one that I can
'ease' into? Or maybe some shorts with a good chamois, I use lycra on
my XC bike and baggys on my FR bike but I'm not planning on doing any
Free Riding till I'm in shape. or the snow melts... wich ever comes
first

Secondly, stay out of the top gears. Concentrate getting your heart and
lungs in shape by redeveloping a smooth cadence. Gradually increase your
RPM. Try to avoid a lot of hills at first, it can be very hard on your
knees.

Will do.. I figured gradually increasing cadence and staying away from
large hill climbs at first would be the ticket.

Work on LSD - Long, Slow, Distance. Start with 5 miles then 10, 15 and
so on.

What kind of time frame are you talking? 5 miles for 2 weeks then 10
for 2 and so on? Are you talking about single track or on the road?

snip- It will take a while for your legs and feet to get used to
riding again.

why are my feet falling asleap? I have some sidi domanators. They are
suposto be some of the best shoes available.

I just started riding again after a number of years away from the sport.

Good luck to you too!

"dirtdude" wrote in message
ps.com...
* * Chas wrote:
For starters, you may want to lower your seat a little (1/4"-1/2"
6mm -
12mm) and adjust the angle as needed. It will take a while for your
legs
and feet to get used to riding again. If you have an old, hard
saddle,
check out your local bike shop, there's been a lot of ergonomic
improvements in seats over the past 5 years.

I have a pretty nice Forte Pro SLX. on my XC bike. It has a leather
cover, carbon shell and hollow ti rails, its a small saddle tho. I'm
expecting a little sorness at first, can you recomend one that I can
'ease' into? Or maybe some shorts with a good chamois, I use lycra on
my XC bike and baggys on my FR bike but I'm not planning on doing any
Free Riding till I'm in shape. or the snow melts... wich ever comes
first


I've been switching between my 3 road bike and my dirt bike. I have
Brooks Pros on 2 of the road bikes. I though that they would be causing
some sore spots after not riding for a number of years but thety are as
comfortable as ever. The other road bike has a very light weight Selle
Italia saddle that is the old round top design with about 1/2" of dense
foam pading. I tought that it was going to be a problem but after i did
some minor adjustments it seem to be OK.

The dirt bike has a high end Avocet gel sadle that was the hot ticket
when I bought it back in the mid 90's. There's too much gel in the
middle and front and I sink into it too much which ahs resulted in some
groinal numbness. I need to find a replacement that provides some
padding in the rear contact points for off road comfort but has
clearance in the front.
snip
Work on LSD - Long, Slow, Distance. Start with 5 miles then 10, 15
and
so on.

What kind of time frame are you talking? 5 miles for 2 weeks then 10
for 2 and so on? Are you talking about single track or on the road?


Try to push it a little harder each time out. Watch your knees. If they
start to bother you then slack off. I over did it the other evening
doing some small climbs and honking out of the saddle a few times. I'm
paying for it now.

snip- It will take a while for your legs and feet to get used to
riding again.

why are my feet falling asleap? I have some sidi domanators. They are
suposto be some of the best shoes available.

Falling asleep can have several causes. The brand of shoes doesn't mean
much if they don't fit properly. I've been using my old Adidias Eddie
Mercx shoes from the mid 70's. I took the cleats off because I've
changed toe clips since the last time I wore them. They would probably
start bothering me on a long ride because they are a little too narrow
for me now.

Lack of blood flow from shoes that are too tight could be one reason.
Are you wearing thick socks? That could add to the problem.

The other reason is pinched nerves. This could be from shoes that are
too tight or from a pressure point that causes nerve compression. Toe
straps used to cause a lot of these conditions but with stapless shoes,
the location of the plate could be focusing pressure on a nerve.

Try riding with some different shoes to see if you can isolate the
cause.

Chas.