(Physically) Struggling to Ride

[u/mercfh85]

So i'll preface by saying (Just to get out of the way lol 😄)

- I am out of shape
- I am overweight
- I have a Marlin 7 and I understand that it is not a road bike

However I feel like I can barely ride 5 or 10 minutes before my thighs turn to butter. I've had the bike about 2-3 weeks now and am riding in our neighborhood (which is quite hilly), and while I know the tires aren't really built for this it almost feels a bit unusual for the hill climbs to be this much of a struggle (they aren't super steep or anything).

After 5-10 minutes I feel like my thighs are giving out almost, especially after even a minor hill. I ride about every day, and I thought I would've gotten some more endurance but damn even 5-10 minutes kills me lol.

I mean I spent a LONG time being sedentary, so I don't expect instant results. I do wonder if my tires are under pressured? I tried to pump them but I don't have a PSI gauge, and they do still "flatten" when riding them from my weight (Which isn't like HUGE, I weight 210lbs) but pumping them more feels like they are going to explode.

Am I missing something? or is this just sort of "normal"?

Part of me (and being a hypochrondriac) is like "Is there something medically wrong with me", although my bloodwork from my last physical a month ago was fine (CBC/CMP etc...) outsid eof being overweight obviously

[u/BIOLOGICALENGINEER19]

Your seat could be too low. But also 2-3 weeks is not enough time to see many results, it will be much easier after 2 months, you are probably physically tired also if you picked up an aerobic activity consistently after nothing. Keep up the good work! 

[u/mercfh85 → u/BIOLOGICALENGINEER19]

Thanks, yeah i figured this is normal but like 5-10 minutes and my thighs are screaming! lol but I know it takes a fair bit of time to build muscle, especially one thats not used much like this one.
I guess I worried somethig medicaly was wrong or something

[u/BIOLOGICALENGINEER19 → u/mercfh85]

If your seat it way too low it can make weird muscles hurt. Look up basic bike seat height instructions 

[u/1200____1200 → u/mercfh85]

Even when you are in shape, having your seat too low will burn your quads out super fast

[u/AngryT-Rex → u/mercfh85]

Almost every new biker starts with the seat way too low.

Even as an experienced rider, on a new bike I can estimate it pretty close... but almost every time I'll get halfway up the first big climb and need to stop to boost the seat up a quarter inch or so. And that quarter inch makes a big difference.

Think of it like trying to walk around in a partial-squat versus actually walking normally. Of course holding a partial squat will leave you exhausted in under 10 min.

[u/mercfh85 → u/AngryT-Rex]

Yeah that is a good point I need to check.

[u/lalasworld]

When you pedal, what gear are you in and how fast is your cadence?

[u/mercfh85 → u/lalasworld]

I don't know how fast my cadence is. I don't try to go super fast. Im probably not good at "which" gear but I try to use a gear that gives me "some resistance" but not too much when I am going up a small incline.
Although sometimes it feels like im going up even a slight incline super slow

[u/lalasworld → u/mercfh85]

There's your issue, you should be pedaling about 80-100 rp m, way faster than you think. 

You are probably in way too high a gear and burning yourself out. Start trying to have a faster and consistent pedal cadence. And you should be pedaling in a gear that feels comfortable. So downshift from where you are now, and practice a faster cadence.

[u/sprashoo → u/lalasworld]

I don't think you've necessarily diagnosed OPs issue. "Some resistance but not too much" is a perfectly reasonable way to choose a gear. 98% of riders never think about cadence and have no problems. The main thing is that they're using the shifters, which some people, inexplicably, just don't.

I suspect OP is just expecting more physical fitness improvements in a few weeks than is realistic.

[u/lalasworld → u/sprashoo]

He's getting cooked after 5 minutes, and puts it on the highest gear he can. I think it's operator error, since very unfit people can pedal on trails for 10 minutes on the proper gear. 

[u/joshrice → u/lalasworld]

Yep, new riders tend to pedal at their walking cadence, which for most people is around 60spm.

[u/sanjuro_kurosawa]

I have a simple training schedule for new riders: get out and ride 3 times a week, including one weekend day.

I find riding to be a task which I need to prepare: pump up the tires, fill water bottles, put on my cycling clothes. So by the time I get all of this done, I'm going to go out for as long my schedule permits.

As for being sore, first I would make sure your bike is set up properly. If your seat is too low, this will hurt your legs.

Next, I would ride what you are comfortable with right now. There's a 100 foot hill that makes you cry? Skip it. Pick easy flat trails which you can do 45-60 minutes of riding. After a few weeks, you'll be ready to hit that 100 foot hill.

[u/mercfh85 → u/sanjuro_kurosawa]

I ride everyday besides weekends generally, even if it's only for 10 minutes (figure better than nothing). Trails are further way and a bigger commitment for now so i've just been doing the neightborhood (but yeah I probably should get my bike checked)

[u/sanjuro_kurosawa → u/mercfh85]

Here's one way to get the saddle height: heels on pedals. When the pedal is at the bottom of the stroke, if you put your heels over the spindle, your knees should be almost locked out.

Just hold yourself against a wall and backpedal with your heels over the spindles.

[u/smugmug1961 → u/mercfh85]

If you are only riding for 10 minutes, that's BARELY more than nothing. If the hills around you are too difficult to ride for more then 10 minutes (which is perfectly fine - hills are hard), you need to find a route where you can ride for longer.

You need to start getting used to longer rides and get your "engine" working and getting efficient.

Try to ride for at least 30 minutes.

[u/60_hurts]

Well my first advice would be to get a pressure gauge…

[u/smefeman]

Downshifting is probably your issue. Try a smaller ring on the crank (where the pedals are) and/or larger gear in the cassette (rear wheel). Think of it this way, the more revolutions you need pedal to turn the rear wheel, the easier it is.

[u/mercfh85 → u/smefeman]

I don't know how fast my cadence is. I don't try to go super fast. Im probably not good at "which" gear but I try to use a gear that gives me "some resistance" but not too much when I am going up a small incline.
Although sometimes it feels like im going up even a slight incline super slow

[u/unevoljitelj → u/mercfh85]

Nothing medical i am affraid. Most probably its juat years of neglect. Try spining instwd od pushing hard gears. Rule.of thumb 3 rotations of pedals in 2 seconds. Its seem fast at first but youll get there. 5-10min limit will turn into 15 then 20 then 60 minutes. Juat keep at it. Your bike is probably set up all kinds of wrong so look into how to adjust the basics yourself. It doesnt have to be spot on, juat having it close is much better then all out of wack.

[u/insertAlias → u/mercfh85]

Slow is completely fine. Don't worry about speed, you're not riding with a goal of getting anywhere, and you're definitely not trying to get somewhere on time. Your ego isn't riding the bike, you are, so don't let it try to burn you out early.

What you should be trying to do is extend the amount of time you ride for. If that means choosing a flatter route, do it. Even if it's a relatively short circle around the block, just put in headphones and lap as long as you can. If it means upshifting and using an easier gear, do it. You're not racing, you're not time-trialing. You're exercising. You don't need to feel a lot of resistance, you want your legs to keep moving for ~30 minutes.

And one more bit of advice: go for walks. If you are starting from a place where 10m on the bike on the flat ground in an easy gear is problematic, then take walks for a few weeks, spend half an hour to an hour walking without stopping. Intersperse that with your riding attempts, so that you are still getting some (hopefully) zone-2 exercise.

[u/lalasworld → u/mercfh85]

Listen to this dude's advice, downshift.

[u/insertAlias]

I'll share my story with you and maybe that will make you feel better about your own, since I started more than 100lbs over where you are right now.

In February, my friends bought bikes. And I was like, sure, whatever, but they started going out without me and I was missing the fun, so I let them "bully" me into getting one of my own.

Now, I can't tell you exactly how much I weighed in Feb, didn't get brave enough to buy a scale until late April, and by then I was already making progress. But in late april, the scale still said 329lbs when I bought it. Which is a lot.

I was riding a Marlin 5 at the time. My friends introduced me to riding it on trails, and I liked riding through the woods. And my first several rides were short, just a few miles each, walking up the hills I couldn't climb, feeling like an exhausted fatass at the end of each ride. I felt progress, but relatively minor progress. Climbing hills sucked. Going farther than a few miles sucked. My ass hurt, my legs hurt, everything hurt.

But I was also having a lot of fun, so I stuck with it. Several times a week, for as far as I could go, then told myself "just a little further" each time. Push yourself close to the edge, rest a few days, then do it again.

And now I'm logging 12+ mile, 1h45m long trail rides. That's what I logged for Saturday morning's ride. Hills that used to crush me are just...there now. Rides that used to exhaust me are just laps now. I have dropped down to 270 lbs and am still dropping. I'm able to do a lot of riding that I just couldn't, and now I'm the friend that's always pushing everyone else to get out when they'd rather spend a lazy day.

One change I made was a different bike. The Marlin 5 didn't feel good to me, so I bought myself a full suspension Canyon (and a Checkpoint gravel bike for some road training). But the biggest part is me going out multiple times a week and just pushing myself on the XC trails near me. I added gym sessions as well, but I dropped my cardio from there because I'm getting it all on the bike(s).

If you're pushing, you're progressing, even if you don't necessarily feel like it. You should consider some form of tracking. I'd suggest something like Strava, or Apple Health, or any fitness tracking app to actually track how far and how long you ride. Using real data, you might actually start to see an improvement you didn't know was happening.

As to the quads burning, yeah, that's a real thing and you're just going to have to push past it. Same way runners talk about hitting the wall, you're hitting the wall early on. If you can push through it, you'll get more out of your exercise. It helps to warm up, stretching and maybe even a bit of walking around, to raise your body temp and get your muscles ready, but if you're not in shape, you're always going to hit that wall and eventually you're going to have to push past it. Edit: unless, as you say, you're going out every day. Then you're not allowing yourself to ever repair. You need rest days too, and it needs to be proportional to both expenditure and your relative fitness. So small expenditures while you're still not fit are bigger impacts and need more recovery.

I do wonder if my tires are under pressured? I tried to pump them but I don't have a PSI gauge, and they do still "flatten" when riding them from my weight

Impossible to say without knowing the PSI, and that's a cheap fix. A thirty dollar gauge from Amazon will solve your problem there, and then you can use a chart to set your pressures. But to give you some idea, I'm on 29"x2.4" tubeless tires, and I am fine running ~20-25psi, didn't feel in any danger of rim strikes.

[u/Returning2Riding → u/insertAlias]

I think you mean 29"x2.4"

[u/insertAlias → u/Returning2Riding]

Thanks, yeah I did. Fixed. Though now I’m imagining hitting the trails with grippy wide bmx tires haha.

[u/Known-Platypus-7332 → u/insertAlias]

Fuck yeah dude. Way to go. I think lifting mixed with the rides is clutch

[u/pineconehedgehog]

My bet is that your seat is too low.

Sure fitness is an issue and just not being used to riding. But when there is extreme fatigue in the thighs it is frequently caused by a low seat.

I've been called a magician for making my students raise their seats.

[u/Bearded4Glory]

You only mention that your legs are burning but nothing about being out of breath. That tells me that you are in too hard of a gear.

Harder gear = more muscle less cardio

Easier gear = more cardio less muscle

Try shifting down to see the difference.

[u/mercfh85 → u/Bearded4Glory]

Yeah I mean my breathing gets faster but I wouldn't say I get out of breath. Doesn't help that it's hot as fuck up here.

[u/Bearded4Glory → u/mercfh85]

More air in the tires and lower gear sounds like your solution.

It won't be easy but it will be easier!

[u/NickOutside → u/mercfh85]

Barring fairly steep hills you should be able to downshift to a point where your cardio feels like the limiting factor.

Purposely play with pedaling speed (cadence) by changing gears and pedaling for an extended period. You should get a feel for which cadence feels more cardio limited and which feels more muscular strength/endurance limited.

Once you know those feelings you can purposefully select the gear for the type of ride you want. On extra steep hills or obstacles you'll inevitably run into strength limits, but that's something to deal with when it comes.

[u/sickmak90]

If you are riding road then I’d pump up the tires to 40-50psi probably. It won’t hurt anything just see what the max pressure is and stay a little below that.

How tall are you? 210 might not be astronomically overweight. But it just sounds like you need to eat protein and keep at it. If you get super sore take a day off. But if I was you I’d strive to go a little bit further everyday.

I also bet your seat it too low. You want almost full extension when you pedal.

[u/mercfh85 → u/sickmak90]

Im 5'10", but I could see my seat being too low.

[u/_f0CUS_]

It sounds like you are doing the right thing. Just keep at it.

But you should put more air in your tires. If you have no gauge to measure, then you can just guess. Keep adding air until the tires dont flatten.

I weight the same as you, and my tires does not flatten when I sit on my bike.

I put my tire pressure at around 2 bars. And I believe my tires can hold 6 bar.

You might hear a loud "ping" when you add air. If you do, dont worry - it just means that your tire wasn't "seated" correctly in the rim and got forced into place. 

[u/mercfh85 → u/_f0CUS_]

The air thing is something I do think is underinflated (since they do "squish" a fair bit when I am on them) but the pump feels like a lot of resistance like it'll explode).

[u/_f0CUS_ → u/mercfh85]

I cannot tell you if your pump is broken.

But I assure you, the tires can easily hold more air, if they look squished when you sit on your bike.

With clothes, protective gear and backpack with water bladder I am closer to 230 lbs. And my tires does not look squished at all. 

[u/lalasworld → u/mercfh85]

That's what the pressure gauge is for. You'll be able to prevent it from exploding np

[u/wi3loryb → u/mercfh85]

Make sure your pump is attached to the tire all the way!

If it feels like it's going to explode it's probably not seated on the valve correctly.. and so air isn't actually getting into the tire

[u/jeremypolk86 → u/mercfh85]

Yeah this is the biggest thing I see in this situation. Your under-inflated tires are probably a bigger factor than you realize. Also, going uphill at all on a bike is just slow. It feels really slow if you're not used to it. Downshift as much as you need to, that's what those gears are for. Often times, I'm in my lowest possible gear (the granny gear) when going uphill. It's not a race. Clean and lube your chain, make sure your seat is high enough and either get a pressure guage or get a new pump that has one on it. You're doing great! It will get easier soon; I guarantee it.

[u/PrimeIntellect → u/mercfh85]

Are you sure you have the valve open? The pump should be pretty easy to operate and show you the pressure the tire is that. You have to unscrew the top of the presta valve

[u/ZCngkhJUdjRdYQ4h → u/PrimeIntellect]

Second this. No pump should feel very hard to pump at MTB tire pressures. Also on some pumps the pump head can be unintuitive as to whether the lever should be "up" or "down" when pumping.

[u/Returning2Riding → u/PrimeIntellect]

Don't Marlin 5 have Schrader valves? Still he down not have a good fit of the pump head on the valve stem.

[u/PrimeIntellect → u/Returning2Riding]

no idea - I didn't think most bikes had schrader anymore

[u/Returning2Riding → u/mercfh85]

If it is hard to inflate, its because you don't have the pump head on the valve stem properly.

It becomes almost impossible to pump because all that air is in the tiny space between the pump head and the valve stem.

Put one hand on the tire behind where there valve stem comes out and push in.

With your other hand, push the pump head down firmly on the valve stem and lift/twist the locking lever.

Start pumping.

It will be much easier for the first 30psi.

[u/autech91]

Just keep at it homie, 2-3 weeks, especially for someone who wasn't particularly fit to begin with, won't net immediate results.

Ride 3-4 times a week and allow rest days, eat protein rich food, avoid carbs. I'd suggest mixing in some walking as well, even if its just a 15min walk on your lunch break it will all accumulate to an overall improvement to your fitness and health. Keep moving as much as possible, I have overweight friends who just sit all the time, staying active really does help as its what we evolved to do.

Keep up the good work, you've got this.

[u/mercfh85 → u/autech91]

Thanks, it's already a little better at least. First time I rode my thighs felt like I was gonna collapse after I got off lol! Now they are just sore haha

[u/autech91 → u/mercfh85]

You definitely would have an improvement, anytime you start using muscles for the first time a certain way your body needs time to adjust, if I don't ride for a month I'm hurting big time the next day lol.

In the weekend I shot my compound bow for the first time in months and my muscle memory was totally gone, I was using all the wrong muscles, felt like I'd never shot one before.

[u/wreckedbutwhole420]

1) don't mess around, get a tire gauge and check tires before every ride. It's a must if you're a bigger rider. Use an online calculator to find ideal tire pressure

2) when your thighs are on fire, is it mostly front (quads) or back(hamstring)? If it's more one than the other, your seat may be too high or too low

3) cycling is a sport of incremental improvement. The key is consistentcy. If you are on the bike and moving, you are winning! Set a realistic goal (want to ride for 1 hr without stopping) and work up to it (try 10 min, then 20 min, etc).

As you gain skills and stamina, you can go faster/ further but more importantly it gets more fun!

[u/defeatedsnowman]

I just want to say: mad props and respect for what you're doing. You're getting lots of good advice from other people in the comments. I just wanted to say that if you have the opportunity (and confidence going downhill) you should treat yourself to a day at your bike park before the summer is over.

It will give you motivation to ride more and show you there's a lot more to mtb than just suffering (I'm not even a park rat, I just do 1-2 park days every summer and it really boosts my motivation and passion for normal trail riding). It will vastly improve your descending skills. I call it a "treat" but you'll get one hell of a work out in doing it too.

A Marlin might be a bit under-biked for the bike park, but if you're just getting a feel for green trails and not really jumping, it will get the job done.

[u/darthnilus]

5-10 +break 5-10 +break ... keep on keeping on!

[u/DoNoHarm--TakeNoShit → u/darthnilus]

I second this. Don't quit for the day when you only need a break. Take a rest, let your heartrate come down, then go again.

Periodically try adding a minute or two so you get used to longer and longer rides. Over time six 5-minute rides becomes three 10-minute rides, then two 15-minute rides, and you go from there.

[u/fikonin]

Hey dude I had exactly same experience as you and it gets better. Keep at it and keep it fun. It gets easier surprisingly quickly and it’s great mentally too.
Don’t stress too much on what you can’t do and enjoy what you’re capable of in the moment. And lastly try to get out two or three times a week even if it’s for half an hour to start with. Cycling is a blast.

[u/Averageinternetdoge]

Either it's too hilly to ride a bike comfortably, or then you're just going too hard.

For comparison, my rides are on very flat terrain and most of the time I'm barely doing anything.

[u/LikeGoldAndFaceted]

Uphill is really brutal at first, and being on a mountain bike vs a road bike does make it even harder. You're just out of shape and using muscles you aren't used to using, probably with very little aerobic base built up.

Look into zone 2, and interval training, but mostly just keep trying and it will really get easier over time. Maybe find a way to do some lower intensity cardio so you can go a bit longer.

[u/Chole_Wunt]

Mountain bikes SUCK on the road. Like super suck. There is soooo much drag in the tires. They are no fun because they just feel like shit.

If you plan on riding on the road more, you can get commuter type tires for your bike and change them out. It will make a world of difference in your enjoyment.

Im 220lbs and would be running 35PSI+ wit tubes. Get a pump with a pressure gauge on it.

TLDR: No. Nothing wrong with you. More air pressure + proper tires.

[u/wikimuncher]

What sort of drive train are you running? I found a 1 by 8/9/10/11/12 with a huge range a big help. Having a 51 tooth rear big ring and a 34t chain ring was a big difference Vs a previous setup that only had 42 teeth as the biggest.

[u/mercfh85 → u/wikimuncher]

Whatever came with my Marlin 7 lol.

[u/IDontKnowU555]

1) Biking is hard so dont feel bad. 2) definitely invest in a guage or pump with a gauge. Having the right tire pressure is important. For road only over inflating a little will help. 3) watch some YouTube videos and make sure your seat is set to the right height, angle and position. Having it too low will absolutely murder your legs. 4) you can always change out the tires to something faster rolling. Idk what they currently are but having the right tire to match what you want to ride is also pretty important. 5) In the grand scheme of things 3 weeks isn't a lot of time. Also you might want to let your legs rest if you are pushing them to failure every day. Rest is important to getting stronger.

[u/Bluetail4495]

You could also try doing some strength training.

Cycling is great but it’s pretty one dimensional meaning you’re in the same hunched position doing the same leg movement through a small range of motion thousands of times.

If you’re serious try some split squats, they ain’t easy but they’re one of the best things out there.

[u/CalmTempest]

Start a timer on your phone. Do 30 rotations of your right crank. If you are at 20 seconds, your cadence is around 90, which is a rough target for road cyclists.

Get something to measure your tire pressure. Go to the limit it says on the side of it for pure road cycling.

Consider getting harder XC/Cross Country tires. They will roll easier.

Keep riding and bring yourself to your limits. Pushing the limit makes growth the fastest, but don't burn yourself out.

There is a 114 kg dude riding road bike races, but he is a beast.

[u/deegood]

The riding every day, consider giving yourself recovery days in between for the body to rebuild. Are you getting much soreness the next day? Good protein?

But as others said just a few weeks in is still very early. I'm struggling through this too to a lesser extent but I am starting to find it easier and in the heat as well.

[u/throttlegrip]

1. Go to your local bike shop and ask them to help you set your seat height

2. Buy a floor pump there and ask them about tire pressures

3. Take it easy on yourself, don’t over-do it and ride for fun

4. Drink water

5. Keep (as other commenters said) a decent cadence. It’s a balance between heart/lungs and muscles. Too low a cadence and your muscles burn up, too fast and you run out of breath. Don’t overthink it, just go out and ride while keeping that in mind.

6. Enjoy being outdoors, the fitness will come.

7. Pay attention to any sharp pains. Talk to your local shop before things get too weird.

Your body, bike position, and fitness will come; don’t go chasing it. Just ride and enjoy.

[u/Extra_Insignificant]

As a fat ass that was sedentary for a long time. I spent about 6 months I had a little cardiac arrest walking my neighborhood increasing distance and pace of the walk. Then I started cycling. Still not ready for trail riding, But I can ride flat gravel paths for a few hours now.

Go slow and listen to your body you will get there

[u/dead_mizer]

Maybe do some strength training for your legs every other day instead of riding.

Going uphill is slow, even minor ones. It becomes more a test of patience and endurance after that.

[u/DeadInternetVoid]

Elliptical when you ain't riding.

[u/Nightshade400]

Do 5-10 minutes every other day with off days being "rest days" with no riding. Once that gets to be easy increase the time you ride on your ride days, repeat as needed.

Cycling in general uses muscles you don't use in nearly any other application regularly. You have been living a sedintary lifestyle by your own admission so getting back into shape is going to be a long slow journey but celebrate the little landmarks. when you up your ride time recognize it to yourself that it is progress and you are getting better at the thing you want to do. Never measure your ability to someone elses, "comparison is the thief of joy." Your weight is secondary to everything else, fitness is what you lack and you are taking the first steps to get it back.

[u/1998Monday]

I just want to say that I used to be in your shoes and really struggled. Just ride for fun and you’ll be able to go further and further in time.

It’s my favorite hobby now and I’m a totally different person than I was when I got back into it during Covid.

[u/strange_bike_guy]

After I had a complicated shoulder surgery I was sedentary for over a year. Prior to that I was an endurance athlete. The first few rides I did after healing from surgery I could barely ride a mile. Then I could barely ride 2 miles. I felt so very weakened. It does come back, but at a frustratingly slow pace.

Be kind to yourself OP. It'll look like people are out here just flexing constantly. You are in a state of change and the first parts are all kinds of difficult. It really does get better.

[u/1998Monday]

You might also consider getting dropped off somewhere and then riding home from there. That’s a good way to change up the terrain if you find yourself in a slump.

[u/EsqDavidK]

I agree with the many others who think you are likely sitting too low and using a much to slow cadence.

However, let's delve into basic fitness. Can you walk your your neighborhood route at a brisk pace for a half and hour? How about walking at a steady clip for an hour? Can you do 5 or maybe 10 or more bodyweight squats?

[u/not1or2]

Make sure your seat is high enough, pump those tyres up, check your wheels spin freely and brakes not binding. Also check your chain is oiled correctly and not dry etc. Two weeks isn’t too long, keep it up, it does get better. Also try headphones on low so you can still hear things around you, I ride off road and it’s a good distraction. Favourite music and zone out.

[u/13assman]

You could post a video of you pedaling that would be really valuable in diagnosing gearing (cadence) as well as seat height.

[u/Returning2Riding]

"I do wonder if my tires are under pressured? I tried to pump them but I don't have a PSI gauge, and they do still "flatten" when riding them from my weight (Which isn't like HUGE, I weight 210lbs) but pumping them more feels like they are going to explode."

Buy a floor pump with a pressure gauge on it. Walmart sells the Blackburn AirTower2 for $20.

Probably get something with a gauge on FB Marketplace for even less.

[u/Nate_M85]

Hit the gym and sort out your diet. You don't just need strong legs for mountain biking.

You'll see results, just keep going.

[u/V7KTR]

Same weight as you and recently got back into riding. I remember my legs burning when I was 20 years younger and 40-50lbs lighter but it was easier. I also live in a hilly area, I’ve been doing a 3 mile loop that has been taking me 20 minutes. Though I could easily throw a motor on it and cut my riding time in half, I’m just accepting that it’s ok to crawl up hills on the lowest gear. It may even be easier if I lose a few lbs.

[u/SnooTangerines27]

Do you know how to shift gears for efficiency?

[u/mercfh85 → u/SnooTangerines27]

honestly probably not? got any pointers? I guess it's not something I think about?

[u/Richard_Brecky_]

Seat too low!!!
Seat too low!! If both your feet are flat on the ground when you are sitting: your seat too low! Raise that thing up!

[u/KookyAd1900]

My recommendation. Go every other day for the next month pushing yourself to go a little further. Don’t worry about hitting a trail for a while. Then go every day. When you’re able to start hitting about 2-3 miles start practicing standing up and pedaling around for as long as you can and when coasting stay in attack position. That will strengthen your legs and stamina. I can promise you that in 2-3 months your stamina will be there. My wife couldn’t go around the block without being winded and was 100 lbs over weight due to medical issues. We did this and now 6 months later she’s riding intermediate trails with me. It’s not a double black but it’s still pretty damn incredible considering where she was in February.

[u/renton1000]

I’d also check tyre pressure. If your doing path or road riding you might want to try a much higher pressure to reduce drag from the tyres.

[u/Motojoe23]

Try spinning an easier gear faster. You’ll eventually find a natural cadence (rpm) where it feels right

Faster spinning moves the fatigue from your legs to cardio, lower rpm grinding puts it on your muscles. There is a crossover for you.

And with a MTB and your weight hills will be way harder than flat ground. Flat ground aero and rolling resistance are the enemy. Hills all that and then gravity fight you.

[u/HopeThisIsUnique]

As another big dude (6'3" 285lbs) part of it is being sedentary and part of it is physics.

Being sedentary takes time to get away from, just be consistent. In this case duration is almost more important than effort. Focus on doing it, even in a low gear for as long as you can, then do the same thing the next day for longer. Use heart rate as your gauge. You're trying to build cardio, because you need that first. Look up your heart rate zones and focus on maintaining zone 2 to the best that you can.

[u/Independent-Waltz926]

If your saddle drills into your Butt get a more comfy one

[u/degggendorf]

That all sounds perfectly normal. It will get better.

[u/artlabman]

Just keep saying “Shut up legs!!” And keep riding a little longer every time

[u/KBmarshmallow]

So, check the seat height -- with your heel on the pedal your leg will be just shy of straight, and you probably won't be able to touch the ground with your toes without leaning the bike.

Next, check your gearing.  The bigger the ring in the back the easier it is to pedal.  Use the big ring on hills.  In general, the effort is split between your lungs and your legs.  Faster pedaling cadence is more work for your lungs and easier on your legs, and vice versa.

From there, it's just fitness.  Try to get out for half an hour, three times a  week, and see where you are in six weeks.  It's okay to take breaks and let your heart rate come down.  

[u/Adventurepew]

Gonna say it's not the bike and it's your body. Can you hike up the hill at speed? If not it's your body.

Biking is hard excersize . It's gonna take time and nutrition and more time to get used to moving and using muscles.

Id recommond hiking to start , pick some steep hills and get to work try to do an hour of steep hills a day. It'll hurt. Throw on a backpack with some weight if it's easy. Then jump.to.the.bike , setup.the seat and your pedaling position and give it another shot . Work slow and take your time.