just got a 07 cannondale r800. im pretty out of shape.havent done any physical activity in about 10 years.

ive been doing hour rides and average around 12-13 miles. do i need to pick up the pace or is this about right for a starter?

also my elbows really tighten up during riding. ive been keeping myhands lose and bent elbows but no help.

thanks

It sounds like you're doing great. Don't worry about average speed or any other numbers right now. The great thing is that you're riding and your body is getting used to exercise. It'll take some time to get used to the riding position, but keep in mind that over time, it'll get better. Regarding your elbows tightening, just try and move around a bit while riding. You don't want to stay in a rigid position for too long, so make sure that your changing your hand position, grabbing that water bottle, waving at people, etc, etc. so you keep moving.

what he said. normal for in shape guys (cruising speed) would be around 17-20. Race guys depending on category can go from 21 to around 30

What Duke said. Don't worry about time and speed - rather worry about getting fitter, used to the bike, and used to the exercise. Like the old adage: first you get good, then you get fast. Happy ridin :)

I was in a similar situation last July with about 20 years of not having done much if any exercise. But I jumped both feet in and started to bike to work - 10 miles each way. Started at about a 12.5-13 mph avg and in 3-4 months, lost about 30 lbs (180 to 140s) and got my avg speed up to about 17-18mph. It just gets easier day after day even if you don't time your ride or think about it. My commute includes a major hill (0.5 to 1 mi with a 12% avg grade one way and a 8% avg grade home) at the end of my ride each way.

Perhaps you should get fit to your bike at your LBS. This would get rid of any pains or tightness you may have. Keep riding.