How far should you cycle as a beginner cyclist?
If you a beginner cyclist you should be aiming for a speed of about 12 kph or 8 mph. However it is not easy to put an exact distance that you could go given that this will be affected by factors such as physical well-being, fitness levels and the ground surface on which your are riding.
The most reliable way to determine what distances you can achieve as a beginner cyclist is to get on your bike band ride for about an hour. You should be pedaling at a steady pace that allows you to still have a conversation without running out of breath.
The best way to know you have not pushed yourself too hard is if you finish the ride and feel that you have burned some calories and still enjoyed the exercise. In this article we provide information to help you determine what distances you need to be riding as a beginner cyclist.
How Far Can a Beginner Go Cycling
One of the best ways to get a relaxing workout for the body and mind is going on a long ride. Cycling not only increases your mobility, strength and flexibility but is thrilling in addition to providing a ton of long term benefits for your health.
|Distance in Miles||Difficulty Level|
|0 – 7||Very Easy|
|8 – 14||Somewhat Easy|
|15 – 21||Can be Done|
|22 – 28||Huge Challenge but Do-able|
|29 – 35||Very Hard|
|35 + Miles||Not Recommended for Newbies|
Before embarking on that first ride it is critical to know what you can take, as that first ride can mean the difference between taking up riding and quitting if you push yourself too hard.
Current fitness levels have a huge impact on how far and how long you can ride a bike. If you are young, have no health issues and are moderately fit 30 miles of riding can be done.
However you need to remember that you still have to adjust to the saddle while it adjusts to your butt and this can mean some uncomfortable riding. The best way to do it as a beginner is to ride for for 3-5 miles at a time for no more than half an hour to get yourself up to speed.
After riding for a week or fortnight your bike saddle and body will be fairly adjusted to each other ad you can now take the bike on longer rides such as your daily commute. This will allow you to slowly adapt to the rigors of riding without being exposed to overexertion.
Most people who are just starting out will rarely go above 5-10 miles for several months before they attain the stamina needed to go for something like 20-30 miles which si what is require for a regular cyclist on a tour or on long weekend trips.
To be able to go the long distances in a short time, it is critical to start trusting your bike and to build your stamina. This will mean regular commuting and maintenance of the bike.
Factors that Determine Beginner Cycling Distance
There are several Factors that determine how far you can go as a beginner cyclist including:
1. Ground Surface on Which You are Riding
The first thing about cycling distance has to do with the surface. Mountainous terrain or muddy trails are more challenging to ride on as compared to smooth paved surfaces. Such surface provide less friction and this makes it easier to peddle meaning you an go faster. Dirt and mud create a stronger connection between the wheels and the ground making it a slog getting through them. You will typically get your best mileage on pave road surfaces.
The second thing about the terrain has to do with the gradients. The more hilly the route you take is the less miles you can achieve on your ride. Paved road surfaces with relatively flat inclines are great for cycling and you can get some good distances on them even as a beginner.
Unfortunately slopes and hills are very common and you should not avoid cycling hills as they build stamina. Moreover, if you intend to become a regular cyclist or even go pro, steep inclines are going to be part of the game.
2. Weather Conditions
Weather conditions such as wind, sun and rain can play a huge role in the distance you ride.
Riding against a significant headwind will-mean that you have to exert more strength and get exhausted faster which will reduce the distance traveled significantly. You will have to increase cadence to maintain your speed and this can be very tiring.
Cycling with a tailwind on the other hand can increase the distances traveled considerably. For instance, if you take about half an hour to commute to work with against a headwind, a tailwind an take off at least seven minutes off my ride,. Moreover, I will not have to ride harder and exert myself as much.
If you are rising in heat, you can also find that the distance covered is impacted. While most bikes will take the heat quite well your body will not. Humid and hot air will make peddling harder causing you to exert yourself more and reducing your stamina.
As such it is always advisable to ride while well hydrated in hot weather. You also need to bring along a water bottle as dehydration is one of the easiest ways to reduce your staying power on long rides no matter how fit you are.
3. The Type of Bike
There are all manner of bikes out there from BMX’s to road bikes, commuter bikes to mountain bikes. The type of bike you are riding will determine ease of riding and this will in turn impact distances covered.
For instance, carbon fiber road bikes weight significantly less than mountain bikes. This means that you do not have to exert as much energy riding it as compared to a heavier hybrid or mountain bike.
To go the maximum distance, it is always advisable to go with a road bike which is more aerodynamic and lighter making it easier to go longer distances. However, this will depend on the terrain you are riding on. If you are riding on stony terrain or gravel, a mountain or hybrid bike would be better suited to those conditions.
4 How Fit You Are
Fitness levels vary quite a lot across the board and there will be significant differences in how far you can cycle depending on how fit you are. The general rule is that the fitter you are the more stamina you will have an the longer the distance you will be able to cover as a beginner cyclist.
However, it is important to note that fitness levels will increase over time and it is not recommended to measure yourself against more experienced and fitter riders who can go longer distances when you are just starting
Many riders get into cycling after watching the Tour De France. While you may think that you could ride half thedistances the professionals do, nothing could be further from the truth.
Trying to emulate these riders could leave you miles from home with no energy to go back since hardly anyone has the fitness to cycle such distances as a beginner. Moreover it may take you days if not weeks to get back the energy and stamina to get back on the saddle once you have recovered enough.
If you have been out of the game for years are have never cycled before, the best thing is to start with a thirty minute ride. Cycling for only thirty minutes will be quite an achievement that you can build on over the following weeks. It will not be long before you start adding hours to your ride rather than minutes.
5. Physical Well-being
The last thing that would impact your distances is your well-being that will include things such as sleep, and overall health.
How much sleep you got last night or over the course of the week can seriously impact your physical performance. Great night of sleep can result in enhanced energy which you can tap on to achieve some impressive mileage. Conversely a poor nights sleep can cause a decline in performance and reduced recovery times.
Similarly you will have poor energy if you are not in the best health both physically and emotionally. If you are just coming back from illness or have a long term illness, you will not have the physical energy or be in a state of mind to exert yourself and this will significantly reduce your stamina.
How to Increase Your Riding Distances as a Beginner
- Whether you are running or cycling or engaging in any other physically taxing activity, it is important to build up you stamina over time. The rule of thumb is to increase the mileage or time by no more than 10 percent every week.
- If you cannot engage in conversation with other riders then you probably are pushing too hard and need to slow down so as not to tire yourself out too quickly.
- Go on three to four rides a week which will help to improve your fitness better than one or two longer rides.
- Keep Your bike light and resist the lure of shinier and newer parts. Pedaling up an incline means you are pedaling 14-25 pound bike plus your own weight and you do not want to add to that weight.
- Invest in cycling clothes and shoes for longer rides. Cycling shoes need to come with clip-less pedals as these are safer and more efficient. Cycling shorts should be the lycra or baggy style designed to reduce friction while riding.
- Always stay hydrated while riding and bring along a bottle of water. You need to remember that since you are moving sweat evaporates faster from your body while cycling than with other physical activities such as running.
- Enjoy the ride and get on your bike because you want it and not because of how fast or how far you can ride.
- Pedal Smart if you intend to last long. This usually includes finding an efficient gear that will not fry your legs by being too hard. A slightly easier gear with a higher cadence is usually better than a lower one which are harder to turn.
The average cyclist will hit between 10-12 miles an hour in speed. A pure greenhorn cyclist will thus cycle for about 5 miles riding fro 30 minutes
30 minutes of cycling is the recommended duration for a beginner. This should be 15 minutes riding away from home and then fifteen riding back.
a 20 mile bike ride is doable for a beginner cyclist with reasonable levels of fitness. Anything above 20 miles will prove a huge challenge for most beginner cyclists.