Returning to Cycling after 16 Years

[kncowans]

Hello

Thanks for the Reply.

I do not have any issues with Breathing whilst Walking, it just seems to be my Legs which I need to strengthen.

Thanks

Kevin

[gbnz]

My Physical Health is pretty good so this is not how I was expecting things to go, that is for sure

Does anyone have any advice how I can strengthen my Legs?

I'd always take the approach of checking one's health out with a medical practitioner, if there any concerns. And then simply walk, run, cycle or whatever. An inability to stand, walk or cycle, should always slowly convert to an ability to do it.

It's useful slowly increasing mileage, speed, doing the hill climbs at a higher pace. Whilst ensuring a decent diet, all the basics of plenty of protein (Nb. Was shocked a couple years back, having known that lower quality protein wasn't as good as the better sorts, but had always presumed it'd balance out. For reasons of economy shifted to Greek Yoghurts for protein intake and muscles responded with clear growth)

And always worth remembering that doing a 1000 miles on the bike at a steady 10mph, won't be remotely as beneficial as doing 250 miles, but pushing the speed, gradients, whilst eating a perfect diet

[kncowans]

Hello

Thanks for the Reply.

I have been checked over by a Medical Practitioner and the only issues (?) that I have are:

Borderline Diabetes (Type 2) : Still improving since losing 27lbs.

I started at 15 St 8 lbs in November 2022 and am now 13 St 9lbs as of This Morning.

Slightly Raised Blood Pressure which has also improved greatly since losing the Weight.

My recently checked Blood Pressure was 113 / 64.

Autism (Aspergers)

I was actually pointed towards Cycling by a Medical Practitioner.

Do you think that sticking to shorter Distances to begin with would help?

Maybe, get to the Post Office and then return Home until I build up some strength.

Thanks in advance

Kevin

[gbnz]

Hello

I started at 15 St 8 lbs in November 2022 and am now 13 St 9lbs as of This Morning.

S

Do you think that sticking to shorter Distances to begin with would help?

Maybe, get to the Post Office and then return Home until I build up some strength.

Thanks in advance

Kevin

Without wishing to be too "philosophical" , distance is relative. If doing a 10 mile ride really is pushing the distance you're comfortable at, it may be better to reduce it to a 5 mile ride, and perhaps really put the effort in to push the bike along at a faster pace. It's only really pushing muscles past a level they're comfortable working at, whilst at the same time ensuring a decent diet is eaten ( (Nb. Especially protein),which will encourage the development of muscle, leg strength, making every ride easier

But do that 5 mile on a sufficient number of occasions and you'll soon find yourself doing or wanting to do 7.5 miles, or 10 miles. And after a while doing 7.5 or 10 miles, you'll be doing 15, then 20 and so on.

I had an enforced quarter of a year off the bike last autumn / January this year. I'll only have had minimal muscle mass decline over 13 weeks, but it was notable that a 20 mile ride was hard work. Only took a couple of months cycling to return to a 30, then 40, then 50 mile ride being back to routine. Sorry, off for the days, late 28 mile spin - had to wait in all day for an Annual Gas Safety Inspection / Engineer

[kncowans]

Hello all

I hope you are well.

I purchased a New Trek Dual Sport 3 (XL) in Matte Black in August 2022 with the aim of returning to Cycling after 16 Years due to Health Issues (Not Physical).

The Place I bought the Bike from offered a Free 6 Week Service which would would have been Due in Late September but due to circumstances it was not possible for me to get the Bike to the Shop, not least because it was too far for me to Cycle at the Time.

I have been Cycling shorter Distances to build up Confidence and Leg Strength after an extended period away from Cycling.

In May This Year, I thought I was ready to go further and tried to Cycle to the Shop for the Service.

It did not go well

I got approximately ¾ Mile from Home and my Legs started Cramping but I kept going, when I got close to a Mile from Home, my Legs gave way, literally, they would not support me.

I was unable to proceed any further and unable to Dismount as my Legs would not support me.

I am really disappointed, I thought I was ready for the Distance and was more concerned with the Route.

I had no issues with Breathing or Heart Rate etc.

It appears that I need to strengthen my Legs, any suggestions?

Thanks in advance

Kevin

[Psamathe]

When you say I have been Cycling shorter Distances to build up Confidence and Leg Strength after an extended period away from Cycling. what sort of distances have you been successfully covering? And what sort of terrain are you cycling in (flat or hilly or mountainous)?

Something only you can answer but do you (and your medical specialists) think it is entirely a leg strength issue of does it to a degree relate to your condition? (given how medical advice from unknown sources like internet forums is always suspect, I'm not enquiring for details of your condition).

Ian

[kncowans]

Hello

Thanks for the Reply.

I have been doing approximately ½ Mile each way so not far from the Distance where I experienced the issues.

The Terrain is basically Quiet Side Roads (Housing Estates) and Shared Cycle Paths, all relatively Flat.

I was Diagnosed as being Autistic in 2016 and Cycling was recommended recently to help improve my Mental Health by my Doctors.

I have no underlying Health Issues that would affect my Leg Strength.

Thanks in advance

Kevin

[ANTONISH]

This seems very strange for such a short distance.
Do you exercise in other ways eg walking or swimming?
Cramp can occur in sedentary individuals.
You could try stretching after you've been cycling - might help.

[kncowans]

Hello

Thanks for the Reply.

My Exercise has been limited due to Anxiety, Low Mood etc. so, whilst not Unfit, I am not Fit, if that makes sense.

I was hoping that taking up Cycling again would help with my Anxiety, Low Mood and Overall Fitness.

I may have just overdone it.

Also, I think I may have made a Beginners Mistake and used too High a Gear.

Just in case it helps, these are the Gears of the Trek Dual Sport 3:

Chainring: 40T

Cassette: 11 – 46

Teeth: 11,13,15,18,21,24,28,32,37,46

Thanks

Kevin

[Psamathe]

Hello

Thanks for the Reply.

My Exercise has been limited due to Anxiety, Low Mood etc. so, whilst not Unfit, I am not Fit, if that makes sense.

I was hoping that taking up Cycling again would help with my Anxiety, Low Mood and Overall Fitness.

I may have just overdone it.

Also, I think I may have made a Beginners Mistake and used too High a Gear.

Thanks

Kevin

Something only you would know (and I'm not inquiring) but if you suffer anxiety, is it possible that the anxiety is contributing to the physical limitations? If you have managed a given distance several times before fine but when setting a target of a longer ride can't achieve the distance previously managed fine then is it possible other factors could be affecting your performance?

Just raising the possibility. Everybody is different but I remember years ago (when kayaking) having "Monkey Mind" often quoted and how we can decide to fail before we start (this was in the context of kayak racing - even though I was just kayak touring).

Bearing in mind I have no medical experience, no sports training experience, nothing relevant to provide advice and if you think there are medical issues double check with appropriate professionals and remember that people like me posting on the internet are just providing ideas and what we've done. But what I have done sometimes is to find a short ride I can do OK ride it and then add a shorter local ride. Sometimes a short circular route, decide legs feel OK so repeat, if legs still OK, repeat. Other times I've done an achievable ride in the morning, return home, have lunch, coffee, etc. then later in the afternoon repeat - your milage for the day is higher; then move to achievable morning ride, home, shorter coffee break, repeat. Buy a thermos and achievable ride, coffee out on ride and repeat (so it has then become a single longer ride).

But remember my qualifications about getting professional advice before listing to unqualified people (like me) posting on the internet.

Ian

[kncowans]

Hello

Thanks for the Reply.

It is certainly possible that what I experienced was partially related to the Physical Effects of Anxiety as I was certainly Anxious about the Route I was having to take, trying to avoid Major Roads and sticking to Shared Paths, Cycle Paths and at worst Quiet Side Roads.

It was also the first Time I would have gone that Route which would not have helped.

In a way, I hope it was related to my Anxiety as I can work on that easy enough, repetition is the key.

Your idea of doing achievable Rides and building up Distance is a good one, I will try that.

Also, I need to find the Gear that matches my Current Fitness Level, Trial and Error I guess.

Thanks

Kevin

[slowster]

OP, you have provided quite a lot of background information in your previous thread viewtopic.php?t=152621, which it might help posters to know about when giving advice.

If you would like the two theads to be merged, just let me know by replying to this post or use the report button.

[kncowans]

Hello

Sorry, I totally forgot about my previous Thread.

If it is not too much trouble could you Please Merge them?

Thanks in advance

Kevin

[Psamathe]

...
Also, I need to find the Gear that matches my Current Fitness Level, Trial and Error I guess.
...

"Gear" can mean a lot of different things e.g. equipment or e.g. gearing between pedals and wheel. If talking about gearing between pedals and wheel then even in flat areas I keep changing gear, slight incline and I change to a lower gear, etc. It's not only hills that make things easier or harder (and thus affect the best gear) e.g. road surface, smooth tarmac and I can glide along easily whereas surface dressing (tar with loose chipping thrown on) is higher resistance to motion and pedalling harder, slower speed and lower gear (to keep cadence comfortable). Nothing to avoid, just part of changing gear as you ride to keep a comfortable cadence (pedalling rate)

For me low cadence (pedalling slowly and pushing hard) quickly tires my legs as well as starting my knees hurting. I'd say don't rush, don't go for speed, keep in a low enough gear so pedalling remains easy and change gear depending on conditions.

That's me, not advice.

Ian

[kncowans]

Hello

Thanks for the Reply.

Honestly, I think that I may just have been in too High of a Gear which quickly depleted my Leg Strength.

The Bike I had previously had 3 x Chainrings and a 7 Gear Casette, this New Bike has 1 x Chainring and a 10 Gear Casette.

I think I need more Time to discover which Gears on the New Bike are best for certain scenarios.

Thanks

Kevin