New to cycling

[BrassicaBabe]

So. I've been running for 2.5 years. I'm 46. I am almost fundamentalist about C25K. A bloody brilliantly programme to get folks started! I have made 5k under 30 mins. But I'm currently 5k in about 35 mins. This puts me properly huffing and puffing when I finish.

I've recently had my bike properly fitted so that I no longer hurts every part of my body. It's like a whole new bike! And I'd like to cycle to mix up my training.

My question is, what's a good decent effort for a cycling training session? Half an hour? How far and what pace should I aim for? What's the cycling equivalent of 5k?!

I did 10K today in 30 mins. By the end I could definitely feel it in my legs, but I wasn't huffing and puffing in the same way as when I finish a run.

Don't know where to start! Any pointers please! x

Anyone? Is there a C25k cycling equivalent? Thanks x

There's an 8 week sofa to 50k plan. Unless you are going flat out, or up hills you don't puff in quite the same way as running somehow. But starting with 30 mins and getting your body used to the position, and then working up to an hour and increasing your pace from there is a good starting point - pace will vary massively depending on the hilliness of your area, so by having a route that you time yourself against you'll see the improvement more than measuring against a target. Most social cycling groups run at 13-15 mph average as a benchmark though

I am not aware of similar C25K plans for cycling, but there are plenty of structured workouts you can do. Depends what sort of biking you like really - short and sharp track sprints? 50mile steady rides? 200 mile audaxes? Solo or in groups? Competitive or leisure?

Personally speaking I get bored after about an hour or so, which means I tend to stick round the 10-15 miles distance when I am outdoors. Some people make a point of a decent coffee stop halfway through a long ride.

Thank you. That's helpful. So 10K in half an hour would be 20k per hour. Or 12.5 mph.

So I need to up the pace a little and push the distance bit by bit.

Luckily I live in a very flat part of the world.

(I also need to practice my dismount! The frame is a tiny bit too big. Now that I've had it fitted the cycling is very comfortable but I can't touch the ground without coming out of the saddle with takes practice!)

Cross posted Buzz. I'm happy with roads I think. Quite rural round here. My main aim is maintaining/improving fitness levels by introducing cycling to mix up my running.

Luckily I live in a very flat part of the world.

Don't be fooled

1. False flats can be worse than hills
2. You don't get downhills!

For me, I tend to use the same routes over and over again. I like them, obviously(!), but also it makes it very easy to see improvements, both during the ride and after, if you use things like strava. And you also get the feel of it better, so you feel safer about pushing it more than on unknown terrain.

I hope you enjoy it!

(I also need to practice my dismount! The frame is a tiny bit too big. Now that I've had it fitted the cycling is very comfortable but I can't touch the ground without coming out of the saddle with takes practice!)

Are you clipless or on flat pedals? The former take a bit of practice (and you WILL fall over, likely in a very public place!) but they will have a significant effect on your ability/power/fitness.

I hated the bike until I had it properly fitted. I only had it to pootle with the kids but still hated it. Now it's been properly fitted (the man was a genius!) I can feel a bit of love starting to grow.

The peddles are just peddles. Flat. No clips.

I've got some 10K/6mile and 16k/10mile routes mentally stashed from running.

And it doesn't happen unless it happens on Strava right

Right!

Enjoy the rides!

Based on calorie consumption (and I did these calcs a while ago), a 5 mile run is about the same as 15 miles cycling. However, it does use different leg muscles.

Can you join a cycling club? That way someone could show you good routes in your area. Are there any velodromes near you? Track cycling is good for your kind of bish bash bosh quick burst of exercise. You could also get into time trialling through a cycling club, where you cycle a set route out on the roads and try to beat your time each week. Then there are longer rides (best bit in my opinion) where you can enjoy the scenery and improve your stamina. Good luck!

Don't forget the coffee and cake on the long rides, it's cycling law.

I took road cycling up last July, got a bike fit and love it.

Did Paris to Geneva in 4 days in September and was awesome. Trying to book a Geneva to the Rhône, to continue the route but circumstances not allowing

I'm a member of a rowing club. If I join another club DH will divorce me

I love my bike, also a runner so use bike when fancy a change.

I normally cycle for longer than I would run; include a few hills so you get to huff and puff.

It's all good - you'll soon be addicted