Returning to Mountian biking after a 14 15 year hiatus

[NWRR]

In the past 3 weeks I am making a valiant effort to return to mountain biking. My job is having a weight loss competition and I decided i would go for a sustainable fitness goal, Before I went to college the first time I was really into mountain biking but really have not ridden since 1998. I’m now 32 6’4" 277 back then I was 18 6’4" 200 and smoked, I quit smoking 2 years ago. My goal is to get back to 220 or 210. My old Raleigh M30 (15speed 26")was still in my parents basement, Flat tires dirty some rust but looked to be in decent shape. My Mom’s old Murry cruiser was also there in excellent shape and I was instructed to take it with me too. I put new tubes in the Raleigh, new grips oiled the chain and installed a digital speedometer. I decided to train riding neighborhoods on the old Murry cruiser, Heavy, single speed, wide seat to recondition my buns. I also picked up a Trek 800 from a divorce sale that i will keep on the farm so i can ride while I’m out there. I also so sit ups push ups and bench every day. Yesterday, 17 days into my workout i hit my first trail, first time back on the Raleigh, and I was slam worn out after 2 laps a total of 2.5 miles avg speed 7.6 and that included my ride to and from my truck. I have been riding the cruiser an average of 8.5 miles a day avg speed 11.5. The trail while it did not exist when i used to ride, was not one I would consider very challenging. I live in Virginia so it doesn’t get super cold and i am very temperature tolerant. I knew It would take time to get back to being able to ride like i used to but i expected to do better than I did. What are some tips for getting back into riding? Did I mess up by training on the cruiser or was that a good idea? I felt like I had good power, but my stamina agility and cardio-vascular needed some work. Any other tips for helping me get back into the sport successfully again?

[schwim ✓ supporter]

You didn’t mess up by starting out road riding on the Murray. Without that riding, it would have been even harder on you.

The most important thing I can think to say is not to get discouraged. Trails are tougher than road riding. You’ve got the constant elevation changes and you’re almost always using your whole body to maneuver through the corners and over obstacles. You also start out a little unsure of yourself on the bike while riding a trail and that defensive wobble we all inherit in an attempt not to topple over takes it out of us.

The good side to this is that at the most gains you’ll see are at the very beginning of this sport. When I started mountain biking, I lost over thirty pounds in two months. I was riding at least 4 times a week and I wasn’t doing any exercise aside from the riding. I just loved being back on a bike so much that I didn’t want to spend any time away from it. Aside from my weight, my ability also saw incredible gains in a very short period of time. The trail I started out on is a 7 mile stretch. When I began, I could only do it one way and had to take 5-6 breaks along the route to make it out the other side. Within the first two months, I was completing that trail as an up and back in less time than I had started out doing just the out.

Make sure that your bike is properly fitted to you(visit your local bike shop if you haven’t already). A seat post being two inches too low or the bars being an inch too far away from you can have a huge impact on your comfort and power during a ride. Also, try out that Trek and see if you don’t like it better on the trails. If you do, it should be your main ride.

Welcome to the hobby and keep us posted of your improvements!

[NWRR]

Thanks, I was back on the Murry Cruiser today and had my best performance yet. My failure on the trail made me push harder. Strong Thunderstorms are forecast the next 2 days but I plan on trying to get back to riding first of the week and ride on dirt at least 2 of the days. find some sort of inside exercise for a couple days. The Trek has bad shifters, I ordered new ones but they have not arrived yet, when i get it repaired i will try it on a trail. I only paid $30 for it so i don’t mind sinking a little money into it. I have ridden it around the farm it seems to ride good as long as you don’t try to shift it. Til then the Raleigh is the sole trail bike. Should i seek out some dirt roads, flat trails (walking trails that allow bicycles) while training to get used to the bumpiness and increased resistance or just keep after the easy green circle mountain bike trails. Also what are some things i can do indoors to continue to train when weather conditions do not allow me to go out and train?

Thanks
Aaron

[schwim ✓ supporter]

Hi there Aaron,

"NWRR" wrote

Should i seek out some dirt roads, flat trails (walking trails that allow bicycles) while training to get used to the bumpiness and increased resistance or just keep after the easy green circle mountain bike trails

I would stick to the green trails. There’s absolutely nothing wrong with riding the wider roads and walking trails(many trail systems incorporate them so you often end up on them either way), but there’s nothing wrong with having to walk a tough section, getting stopped and having to get back on your bike or having to take a break and eat a snack and have a drink because the trail you’re on is so tough on you. In fact, it works as a fantastic gauge of your progress over time. In a month’s time, you’ll have a fantastic idea of your progress.

"NWRR" wrote

Also what are some things i can do indoors to continue to train when weather conditions do not allow me to go out and train?

If your primary goal is to get better at cycling, you’ll want to do things like stationary cycling(they sell devices you set your bike’s rear tire onto so you don’t have to buy a whole exercise bicycle) and core strengthening exercises, like situps, crunches, butterflies, etc. It seems that you want to improve your general level of fitness however, so I would suggest a well rounded exercise regimen(you can find tons of winter-at-home exercise plans on the web). Doing nothing but riding bikes, while great for you, is a little too targeted to improve your general level of fitness. You’ll be able to become a calf model(if there ever becomes a need for one) and your lungs are going to be in fantastic shape, but if you couldn’t do a crunch or pullup before you started riding, you likely still won’t 5 months into it. It’s very one-sided: Following a general fitness plan will improve your bicycling. Cycling won’t have nearly the impact of your general level of fitness.

Can I ask what model the Raleigh and Trek are? It would be helpful to know the two bikes you have available to you for trail riding.

[tobar]

The thing that works best for me is my rowing machine. It targets all the major muscle groups and helps strengthen my lungs too. You might be able to pick one up cheap at a yard sale, or perhaps E bay. Whatever you do,don’t expect miracles overnight. Just be patient and keep chuggin’.

[NWRR]

Can I ask what model the Raleigh and Trek are? It would be helpful to know the two bikes you have available to you for trail riding.

The Raleigh is an M30 1993 I Believe, Maybe a 1994, The Trek I don’t know as well Its an 800 Mountain Track, Ugly purple color, I was told it is around a 1997 model bit really don’t know, pictures i have seen indicate it as a mid 1990’s model I am going to stick with these 2 for a while, If I stick with it like i hope to I may look into getting a a 29" with some suspension, either a 2012 when the 2013’s come out or a gently used one, use the Raleigh and Trek as back-ups / guest rides

[schwim ✓ supporter]

I started out mountain biking on a Raleigh M50. Great bike, but twitchy steering and short bars made for a very exciting ride at faster speeds.

I suspect you’ll be a very happy camper when you make the move to a 29. I went from the Raleigh to a Giant Talon and never looked back.

[troythe8th]

"NWRR" wrote

Can I ask what model the Raleigh and Trek are? It would be helpful to know the two bikes you have available to you for trail riding.

The Raleigh is an M30 1993 I Believe, Maybe a 1994, The Trek I don’t know as well Its an 800 Mountain Track, Ugly purple color, I was told it is around a 1997 model bit really don’t know, pictures i have seen indicate it as a mid 1990’s model I am going to stick with these 2 for a while, If I stick with it like i hope to I may look into getting a a 29" with some suspension, either a 2012 when the 2013’s come out or a gently used one, use the Raleigh and Trek as back-ups / guest rides

If you got the urge to get healthy and the passion for biking youll stick with it. As stated elsewhere do it for the fun the health will fall in line as you go. If it aint fun if you dont have the passion deep down it wont stick plain and simple. Ride hard have fun and good luck

[NWRR]

Returned to a trail today, this one turned out to be more challenging than the previous one but i went in this time more cautious, I think I was a but too aggressive last time. This time I did much better, though this time the bike took a beating. the cantilever cable snapped leaving me 2 miles out with no rear brakes, fun on a trail you’ve never ridden. also my rear derailleur was out of adjustment a little and put the chain between the spokes and cassette. I nave restores several antique cars, my #1 passion so i have been a bit stubborn about doing my own maintenance, think it might have bitten me Brings me to 3 questions

1 What is that plastic thing behind the cassette called?

2 The Brake cable said Lee Chi, Finding Lee Chi Parts are few and far between leading me to believe they are no more, can a shimano cantilever system or another brand be easily retrofitted

3. the Cassette will have to be removed to replace the plastic piece, how hard is it to change from a 5 speed to a 7 speed, I know the shifters have to change but does the derailleur?

I defiantly want to fix the brakes no matter what but I’m not sure how far i really want to go with the Raleigh, right now i am finishing college, 1 semester left (returned to college at 29). If it has some good use left and its economical to repair everything, otherwise I’ll just keep it going till I’m in a position to replace it, as for the trek, I have new shifters but it will most likely be end of the week before i can install them.

[schwim ✓ supporter]

1 What is that plastic thing behind the cassette called?

If I’m thinking of the correct piece, it’s a no more than a dust guard and is not necessary. in fact, most bikes don’t come with it. Just remove the remaining pieces and you should be fine.

2 The Brake cable said Lee Chi, Finding Lee Chi Parts are few and far between leading me to believe they are no more, can a shimano cantilever system or another brand be easily retrofitted

Unless it’s a proprietary system, you should be able to use another brand cable on the brake. If it is a proprietary system, swapping brands shouldn’t be an issue at all as the mounting posts have always been a common setup in my experience.

3. the Cassette will have to be removed to replace the plastic piece, how hard is it to change from a 5 speed to a 7 speed, I know the shifters have to change but does the derailleur?

Shifter, derailleur, chain and cassette would need to be swapped.

One other thing I wanted to mention. If your chain is going past the low gear and into the spokes, your limit screws should be able to resolve this issue. Check out this video for details.

[Corey Maddocks ✓ supporter]

"NWRR" wrote

1 What is that plastic thing behind the cassette called?

"pie plate" remove it.

2 The Brake cable said Lee Chi, Finding Lee Chi Parts are few and far between leading me to believe they are no more, can a shimano cantilever system or another brand be easily retrofitted

Look at Trek7k’s blog post today. I like Jagwire myself.

3. the Cassette will have to be removed to replace the plastic piece, how hard is it to change from a 5 speed to a 7 speed, I know the shifters have to change but does the derailleur?

I don’t think the hub will have the width to support a 7spd cassette. Add a new rear wheel to schwim’s list

I defiantly want to fix the brakes no matter what but I’m not sure how far i really want to go with the Raleigh, right now i am finishing college, 1 semester left (returned to college at 29). If it has some good use left and its economical to repair everything, otherwise I’ll just keep it going till I’m in a position to replace it, as for the trek, I have new shifters but it will most likely be end of the week before i can install them.

I’d put money into the Trek. The Murray is a heavy, throwaway bike at best.

[schwim ✓ supporter]

"maddslacker" wrote

I’d put money into the Trek. The Murray is a heavy, throwaway bike at best.

Madd, he’s got a Raleigh:

The Raleigh is an M30 1993 I Believe, Maybe a 1994, The Trek I don’t know as well Its an 800 Mountain Track, Ugly purple color, I was told it is around a 1997 model bit really don’t know,

When I looked up the specs, it seemed as if the Raleigh weren’t a bad ride at all, for it’s age.

[Corey Maddocks ✓ supporter]

Woops, not sure where I got Murray from.

Either way, anything with a 5-spd cassette. It’s like a Ford Pinto. It ain’t new, and it ain’t a classic either.

[cyberfolli]

A day riding is a better than a day sitting! Just ride! The rest will come!

[jptahoe]

Lots of good advice and input here. I also just returned to dedicated riding after quite a break. I love the lifestyle! The best thing you can do is keep your expectations reasonable and don’t do too much to start. Listen to your body. In general, you don’t want to increase your mileage or time in the saddle by more than 10% per week. Your body needs to adapt to the repetitive motion and stress, especially your tendons. Enjoy, set realistic beginning goals. You just don’t want to get hurt early on and have to start all over. Best of luck!

[PanzerTrekk]

"NWRR" wrote

In the past 3 weeks I am making a valiant effort to return to mountain biking. My job is having a weight loss competition and I decided i would go for a sustainable fitness goal…

NWRR, it’s been a number of months since you wrote that initial post. How are you doing with your goals? How is your confidence level on your bike? Are you still riding the Raleigh primarily? Let us know.

[Author]

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