Training & Nutrition - about base training

When developing your base training, is it ok to ride most every day of the week or is this better to keep to a few days a week? Is there a certain time frame that should be followed? Say, about 40 min. or so for the first few weeks? Thanks.

I would do my base at 10 - 12 hours per week, didn't really matter how I got it in but I tried to get at least two rest days per week. I avoided most climbs but the climbs I did I just tried to keep my hr down. Try to avoid zones 4 and 5. This was following Freil's method but broken down for me by my coach.

I would do my base at 10 - 12 hours per week, didn't really matter how I got it in but I tried to get at least two rest days per week. I avoided most climbs but the climbs I did I just tried to keep my hr down. Try to avoid zones 4 and 5. This was following Freil's method but broken down for me by my coach.

Thanks for the reply. Did you do this for about a month before upping the intensity?

I did it for about three months. I would start in December and finish up in February. March I started my intensity and started racing in April.

I did it for about three months. I would start in December and finish up in February. March I started my intensity and started racing in April.

Thanks again. Is this something that should be done for every season? Especially, if some time is taken off the bike completely for a short time in the off season?

Get Friel's book (or similar) or a coach, or whatever. You need a plan to get to your goal assuming you have a goal to get to.

I avoided most climbs but the climbs I did I just tried to keep my hr down. Try to avoid zones 4 and 5.

Why?

Why?

because in zone 4 + your not aerobic.. you going anaerobic and beyond which is not the goal of building a base

Thanks again. Is this something that should be done for every season? Especially, if some time is taken off the bike completely for a short time in the off season?

Yep, it's done every season. You may not feel the need to go as easy every day the following seasons, just listen to your body. Also as suggested pick up Friels book "The Cyclists Training Bible". It's a great book.

Thanks for the replies all. I'll look into that book.

@ LowCel - I tried listening to my body before but that got me in trouble:). I guess my lungs and heart are bigger than my muscles because my heart rate said that I had room to go but in the process got some tendonitis in my hammy's. This happened a couple of years ago which I put the blame on not having a good enough base. Since then, I've been very concerned on having a good base before going all out.

Thanks for the replies all. I'll look into that book.

@ LowCel - I tried listening to my body before but that got me in trouble:). I guess my lungs and heart are bigger than my muscles because my heart rate said that I had room to go but in the process got some tendonitis in my hammy's. This happened a couple of years ago which I put the blame on not having a good enough base. Since then, I've been very concerned on having a good base before going all out.

generally that type on injure is cause from going too hard too soon... you have to gradually add more saddle
time not just decide one day I'm' going to go from 2 hours a week to 20

obviously and extreme example though

this is my first year "trianing" and I started with a conservative 250 hours .... I've probably ridden more than that though as I've done and still have a few endurance races and will add more hours next season.. I believe the rule of thumb is 10%

I don't know if you intend to go to the gym or not but regardless I suggest doing some lunges, either with weight or without. They really helped me with my cycing, especially my sprint. You can do a few in the evening while at home just walking down your hallway. It only takes a few minutes. Of all the workouts I did at the gym those did the most for my cycling. Well, those and some core work.

Thanks for the replies guys. Lunges, eh? I'll have to give them a go to add strength to my legs.

Lunges are ok if you are young and have had no problems with your knees.
Squats and deadlifts are more effective, and when done properly, put less stress on
the knees.

generally that type on injure is cause from going too hard too soon... you have to gradually add more saddle time not just decide one day I'm' going to go from 2 hours a week to 20
Its also related to intensity, pushing hard and sprinting, ask me how I know! I'm hoping next time I'll be better able to tell the difference between muscle burn and tendon irritation.

No, that's not how many miles I did, but how many years I've done.

So... I started riding again this summer. I typically ride every day in the morning for 45 minutes to an hour, sometimes more. I average 26 to 28 kph and like to finish with a couple hundred yards or so as fast as I can go, 40 to 50 kph before cooling down and coasting or easy pedaling home.

After a month or so of this I feel much better and hope to continue this routine when the weather turns.

Here's my question: Are there some training methods within this general routine that are better than others in terms of being able to go faster or attain better fitness?

My legs are always sore (in a good way) and some days I try to tell myself to go easier and increase my cadence/work on aerobic conditioning vs muscles.

So... I really don't know what I'm doing. All I know is I'm trying to use my ego/competitiveness to push me to better general fitness. I've never raced and not sure I want to; just want to keep up with or pass the other riders I encounter. :)

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