Training & Nutrition - Enough base and ready for intervals?

I've been cycling for ~9 months and have done 2500-3000 miles. I mostly ride in groups, and tend to ride in groups that are near the upper end of my range in terms of speed. The rides tend to be anywhere from 40 to 80 miles and usually have hills.

Do I have enough base miles to begin doing intervals? The mileage I've done has been at a fairly high exertion level (I'm usually well above 65-75% of Max HR), so I'm wondering if that means this mileage is not an effective base. Is there any harm in starting interval training, or should I consider logging some lower exertion miles before doing intervals and sprints?

Sure, go after it. That's plenty of mileage. You've probably been doing intervals all along. When you ride hard a lot, though, you don't have a lot left over for intervals, because you're already doing them. Be careful not to overdo it. Watch your morning resting HR. If your HR stops coming up on the group rides like it normally does, back off on the intervals. I almost never do formal intervals for this reason. I'd rather ride my a$$ off with my buds. I guess they used to call that racing into shape.

Anyway, your mileage is an effective base. But you might consider logging lower intensity mileage along with the intervals. You'll probably have to.

go for it. besides, with the weather finally turning warm and tons of people riding bikes, it'll be hard to log in slow long miles while everyone else is passing you.

should I consider logging some lower exertion miles before doing intervals and sprints?Apparently, you need to read a book. The idea, that strangers predict your fitness for any training routine [from] over the Internet is ridiculous.

Apparently, you need to read a book. The idea, that strangers predict your fitness for any training routine [from] over the Internet is ridiculous.

he gave a pretty good amount of information.

9 months of riding, 3000ish miles, 40 mile average rides, 65-75% max HR on average....

if he was reading, say friel's book, the same conclusion could be drawn.

Apparently, you need to read a book. The idea, that strangers predict your fitness for any training routine [from] over the Internet is ridiculous.
ok BF'ers, who turned over the rock?

ok BF'ers, who turned over the rock?
It wasn't me!

His name is appropriate though!:eek:

I've been cycling for ~9 months and have done 2500-3000 miles. I mostly ride in groups, and tend to ride in groups that are near the upper end of my range in terms of speed. The rides tend to be anywhere from 40 to 80 miles and usually have hills.

Do I have enough base miles to begin doing intervals? The mileage I've done has been at a fairly high exertion level (I'm usually well above 65-75% of Max HR), so I'm wondering if that means this mileage is not an effective base. Is there any harm in starting interval training, or should I consider logging some lower exertion miles before doing intervals and sprints?

You should be fine doing intervals.

As other noted, you need to be careful doing them. Intervals are great as long as you can give them your all, but when you start reaching a point where you can no longer maintain the level of effort/performance (and it's not the last one of a set), you should be done for the day...

You been on holiday Doc Dick? Good to see you back.