Cycling advice needed please

at 14 miles per hour its not bad to begin with.is it a flat run or did you do some hills,are you on a road bike or a mountain bike these questions are relevant to give you a more definative answer,but you seem to be comfortable at this rate treat it the same as your running push a little bit harder next time to push yourself to a better workout.

So this was your first time cross training on your bike? If you were a cyclist, and you cross trained for the first time by going for a run, would you expect to be able to run a 10K race pace? Or would you instead remind yourself that that was your first run, and it takes time to get the hang of things.

Like any activity that you're just starting, it's going to take time getting used to it, finding your rhythm.

I love cycling, but then again, I race triathlons, so I suppose I'd better. I got into triathlon when I started cycling to cross train for half and full marathons. My marathon PR came while I was also training for a half ironman. All that cycling helped build my cardiovascular endurance, without all the pounding.

My vote is keep at it. Do you ride with a HRM? That should help tell you how much effort you're putting out. Oh, and I sweat while riding. A LOT. It just doesn't build up on me like it does when I'm running.

Congratulations on your ride! Cycling is great cross training for running, a nice low impact way to improve overall fitness. Each will improve the the aerobic system and strengthen the leg muscles in a different way, a win all around! As with running, it will take some time to ramp up your skill and ability, but since you are already aerobically fit it will come quickly for you. That is demonstrated already in your ability to ride over twenty miles on your first ride, a distance most newbies have to build up to. (But you may still have to get acclimated to the seat!) Because cycling is non load bearing and low impact, it is very easy to cycle at a more leisurely pace, and many runners just assume cycling is therefore easier (too easy). But as with any activity, intensity is what builds fitness, so you will have to push yourself out of the comfort zone to attain improvement in fitness. Cycling is as easy or hard as you choose to make it, and that will be reflected in your heart rate. Train by heart rate, not speed. If you don't have a hrm then just use perceived exertion. If you're not sweating your not pushing hard enough, lol. Running is the easier way to get a good workout in a short time, but cycling offers the same rewards in a low (no) impact way. Again, congratulations on your ride! Cycling is a perfect compliment to running, allowing a great every other day run/ride pattern to ramp up fitness. The combination of the two is superior to either one alone.