How long does it take to go from beginner to being able to ride 50-60km @ 30-42kph?
You can see a big improvement by learning to pedal at a higher cadence. You want to pedal at 70-90 rpm’s with a lite pressure on the pedals. That will allow your legs to use the slow twitch muscles that will use fat as a fuel and wont tire out your legs. Pedaling at a slow pace and mashing on the pedals will use your fast twitch muscles that use glycogen as fuel ( which you have a limited supply ) and will tire your muscles much more quickly. You always want to keep you cadence at 70-90 rpm’s where the body is most efficient and select the gear that will be easy to spin. You want to be able to talk but not sing. If you need to catch you breath drop down a gear or two and keep the rpm’s up. Don’t made the mistake of dropping back to a slow cadence and mashing on the pedals. It will take a little while to get use to a higher cadence but once you do you will see a great improvement. Get yourself a cyclocomputer with a cadence read out, it will be the best training tool you can get right n
