How to get fit for an eight mile bike commute?

Its downhill mostly up there but uphill going back. I weigh 270 pounds. How do I build up the endurance to do a 8 mile commute up there and back?

1. Ride and ride a lot. No other way really. Swimming would be a good full body workout to compliment your cycling and speed up your conditioning for the commute. No pool, then fast walk when you want to take a break from the cycling.

   Choose a gear that will let you spin the pedals at 60-80 rpms. More efficient and less tiring than slower rate.

2. set goals and bike alot often. in the spring i could barely bike up this 600ft hill near my house, now i do it easily but i also average 30km a day… so just keep pushing yourself to ride further and do the rides to where your biking to faster and faster.

3. start modestly, I would train on flat land if possible so as 2 avoid major pain hauling your 270 pound self back up the hill coming back after loving the downhill ride there!

   Bit by bit would be your best bet is my suspicion!

   Timothy

   )

4. you might try different distances at different paces (a 3 mile ride at a vigorous pace and a 6 miler at a cruising speed).

5. Presuming this is an 8 mile ride each way. If 8 miles r/t, cut the miles in half below.

   Try it this way:

   Day 1 and 2 put bike in car drive 2.5 miles towards work, ride bike round trip from car-home-car, then drive home.
   (this puts the fun downhill part of the ride as a reward after the tough part)

   Day 3 and 4 – 3 miles away.

   Day 5 and 6 – 3. 5 miles

   Then ride loops starting at home.

   The tough part of the uphill ride home is finding the right gear to make decent speed but a speed you can maintain for a lengthy period of time. This gear will evolve over time.

   When first training, yes its fine to pull over for a 90 second break, then proceed- you don’t want to be too fatigued in traffic.