Finally got around to getting a new bike and then found out I’m hilariously unfit! I thought I might be able to cycle to work (about 11 miles) and it turns out that 1 mile is enough to leave my legs like jelly! So going to have to take time building my fitness back up. Down to 16 stone 5 though which is the lowest I’ve been in years. Also starting an exercise spreadsheet which I can print off each week and tick off when I’ve done certain exercises which I have scheduled, this seemed like a good idea because I’m constantly putting them off and if it’s there on my fridge door I’m going to be reminded I need to do stuff. Anyone else keep a schedule and do you stick to it? Also any advice for someone getting back into cycling after years away from it? It all comes back to you but I forgot just how exhausting it is!
Brought a bike!: Finally got around to... - Weight Loss Support
Brought a bike!
Hi well done on getting on your bike 😊
Building your fitness won't take long.
How do you do a workout spreadsheet? I'm doing it with pen & paper 🤣 I'd prefer a printed out spreadsheet though 😊
I’d happily upload it here (if I knew how) or email it, mines pretty simple but you could change it however you wanted.
Your bike is lovely, Jay86 - hope you enjoy it. Congratulations on your weight loss progress too. Really great!
I haven't got any tips for getting back to cycling, as it's something I've not really done. Looks like fun though. 
I use a schedule for noting my exercise - which I bought from a shop - it was some pre-printed paper with the days of the week and times of day on it - so I just tear off a sheet when I finish it.
Zest
I sympathise. When I jumped on my bike in April last year I did 4 miles, thinking 'no sweat'. When I got off, I couldn't hold a glass of water because my arms and hands were shot 
Stick at it though as I managed to complete the London 2 Brighton last June.
The good thing about cycling is that it is mostly very kind to your body. Research your position on the bike, which will mostly be a case of getting the seat at the right height. I don't know how tall you are but your seat looks like it might be on the low side. Or check out your local cycle shops and see if they will help get it right for you.
In terms of cycling, make sure that all the gears work as you never normally want to be struggling, especially up hills. Make sure the chain and cogs are well oiled all the time as that's where a lot of your friction is going to be.
In terms of exercise, you will know how much you can achieve each time though to start with it might be worth doing smallish circuits so that you're never far from home until you know you're not going to run out of steam a long way from home.
Warming up and warming down is as important as running and don't push yourself too much as there can be cycling related aches and pains as much as in any other sport (I know from a pain I developed in my knees, though hopefully sorted now ).
Good news on the weight loss and if you let admins know how much, in the What's Happening thread, then I know they'll be happy to update your Newbie badge to reflect that.
I keep a schedule and hardly ever stick to it and I have a dodgy spine that they're supposed to help with 
Thanks for the advice! I think my seat is about right, if it’s any higher I can’t get on the bike, I’m pretty short but the guy in the store insisted it was the right size frame. I assume my gears are all set right too but it’s difficult going up hill, though since I’ve only just started I’m assuming that’s me being out of shape.
I'm glad you got the right frame, it's important and because you can't go back and change it I didn't want to mention it.
As for the seat, when you're on your down pedal your leg should be almost straight but not quite.
If you're using your gears correctly and the hill seems hard then it probably is 
Have fun because it doesn't take much before you can go quite far without any problem and all under your own steam.
I have nothing to add to this advice except I started unable to cycle for 5 minutes let alone 5 miles!! So just stick with it 😊. Can you get a frame to practice indoors on rainy days?
Good luck!
It's a lovely bike. It's like everyone on here says you need to build up steadily. You'll start to build up some stamina and before you know it you'll get to where ever you got to on your first ride out and think, why did I find this so hard?
I notice it has front suspension forks. I assume they're adjustable. If you're planning riding mainly on the road you might want to see if the forks can be adjusted so that the suspension is quite firm. If it's bouncy it takes up more energy from yourself to ride along as you haven't got the same constant contact with the road surface. Main thing, have fun and I'd say at first ride every other day otherwise you'll have a sore bum. It does go away though once you ride regularly.
Do’s & Dont’s
bike
A rest day
Nsv 
