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Since you started road cycling, you have become increasingly interested in road bike training. Indeed, you're wondering how to progress on your new bike. We explain it all in this article.
Is it possible to start road biking at age 50?
You're 50 years old and you want to start cycling. But are you wondering if it's possible to start road cycling at 50? The answer is yes. In fact, cycling is a sport suitable for everyone. Gentle on the joints (because it is a sport worn), it is thus recommended as rehabilitation or to resume sport after a long inactivity. It is, for example, much less traumatic for the joints than running. So don't worry: even if you have had a sedentary lifestyle until now, road cycling is an excellent choice to (re)start an activity. But, before anything else, it's still advisable to consult a doctor and take an exercise test to make sure your heart rate is working perfectly.
Of course, you don't start cycling in the same way at 20, 30, 40 or 50 years old because you are not in the same physical condition. You will have to gradually get your body used to the effort.
How to get started with road cycling.
Now that you know it's possible to start cycling at any age, you're wondering how to start road cycling? At first, and even though it seems logical, you'll need a bike that's suitable and properly tuned. Similarly, equip yourself to ride safely with a helmet and clothing suitable for cycling (shorts, jersey) and appropriate for the season.
Secondly, you will have the choice of doing your first solo rides at your own pace or joining a club to benefit from the motivation and advice of the group during club rides.
But, when you're just starting out, the watchword is to have fun. So there's no point in trying to outdo yourself on your first few outings because you risk getting the opposite effect: demotivating yourself and discouraging yourself for the rest of the way.
Among the mistakes to avoid when you start, to progress, you will have to go gradually in your training sessions and especially do not neglect the recovery between sessions.
Also remember to warm up at the beginning of each outing, drink every quarter of an hour and eat regularly during your outings to avoid cravings.
How many miles on a bike when you are just starting out?
Now that you're ready to get started, you're wondering how many miles should you bike when you're just starting out.
To get started, it's advisable to ride outings between 20 and 40 kilometers. Obviously, this distance is theoretical and will be adapted according to several parameters: your sports background, the difference in altitude (20 km of flat is not the same as 20 km of uphill), etc.
This distance will be to increase gradually, each week, according to your feelings on the bike. Initially, the most important thing is to work on endurance to get your body used to the effort and position on the bike. This means increasing the workload little by little by doing longer and longer rides done at a steady pace without increasing your heart rate too much.
Once you have done this core work you can start to incorporate specific work sessions to develop certain aspects such as intensity, strength, velocity, PMA, etc.
Which road bike to start with?
Now, you're probably wondering which road bike to buy to start. As mentioned above, to get started, you'll need the right bike. Who says adapted bike, says bike in your size. This criterion seems obvious and yet it is really crucial: a bike that is too big or too small will quickly prove uncomfortable.
Buying a bike represents a certain budget. But, at first, to start and while waiting to see if cycling really appeals to you, there is no need to invest in a high-end bike. It will be better to buy an entry / mid-range aluminum bike new or used and especially favor a bike with a comfortable geometry.
On the other hand, you'll have to pay attention to the developments installed on the bike: to start, it's better to have a 50x34 in the front and at least a cassette of 11-30, or even 11-32 in the rear in order to be comfortable on all terrains.
Now that you know all the tips for progressing on your bike, all that's left is to put these tips into action. But, to take it a step further, how about checking out a road bike training program for beginners and a classic road bike training program.
