medcat4077

Greetings, my questions relates to how many base miles do you guys try to get in before you start doing intervals and other training methods ?

I've only road about 1k miles since mid August (started biking) and my avg. speed seems fixed on 16mph on rolling roads which is why I'm asking.

10 Wheels

1200 miles a month for me.

Daytrip

I'm in the same spot as you--almost exactly. Not interested in base miles or racing, but I find it interesting that we both started at the same time, ride in pretty much the same terrain, have the same number of miles logged, and average out at about the same speed. Next you're going to tell me that you're 50 years old. Of course, you've got a better bike.

medcat4077

No, I'm 25, ex college football player and slightly overweight because of school. So I took up biking to get back into shape/loose weight and do something I enjoy and I'm addicted now.
But seems just like you I've hit a plateau that I can't seem to break, its very frustrating.

Daytrip

Alright, half my age, better bike and a longer biking season. I think you're on the right track: you need a training regime that focuses on what you're trying to accomplish. I'm less concerned with average speed than endurance and distance, so I'm not frustrated, but we've probably both hit the wall, speed-wise, for what we're putting into it.

medcat4077

Daytrip, I agree with you. Perhaps if i start riding everyday apart from day on, day off which is what I do now. Hmmm, lots of choices.

cslone

About 10 minutes. Seriously.

Intervals year round, although the intensity is a little lower in the winter. 2x20's, 4x5's and 1x60/90's are all on tap for this winter.

medcat4077

Do you mean by the 4x5s are 4 5minute intervals or ?
I know that's a noob question no doubt.

veloGeezer

what are you training for? that's what to ask yourself.

for me, there's no point in doing intervals in October and November if my next race isn't until next spring.

maybe some guys can do interval training all year, but I just end up mentally and/or physically burned out by April if I start that this time of year.

there's nothing wrong with just throwing in some jumps or getting a good burn going during your rides now. Spend some time at your threshold during your rides, then start the more serious speed work when it gets closer to the events you want to do, whatever those may be.

medcat4077

I'd like to attempt a race late in next season once I get myself conditioned to it. As it is right now I'm a long ways off from that point. Then the season after that I'd like to race regularly. I realize my plan seems like a long way off to reach my goals but its the most realistic one I can come up with heeh.

CbadRider

4x5 interval = 4 reps x 5 minutes each

Recovery should be at least 5 minutes between sets, even 10 minutes if you are just starting out.

cyclingvirtual

if your going to race, then the more base miles you can do will determine the peak you can reach.
Treat it like a pyramid, the bigger the foundation the higher the peak.

I do base all year, slightly more in winter, around 1,000 miles a month

bakerjw

hehe... I am 44 and started back on the mountain bike in mid July before getting a Road bike at the beginning of august. We are all in the same boat it sounds like. I'm close to 1,500 on the road bike for the year and absolutely love it. I had some knee discomfort early on but it has passed.

Once I hit 1,000 miles and could climb any hill in the area I decided to focus on refining my technique as I strengthen my endurance so I am now focusing on higher cadence by doing short intervals. Living in NE Tennessee we have many roads through mountain passes. I can pretty much cross any mountain in the area, I just suck at it. Hill slug comes to mind. So my goal is to climb better without grinding away which is harder on my knees.

I can do 60+ miles pretty easily especially without any mountain crossings and can usually average 17 and sometimes 18, but as if I keep improving on the long climbs I will certainly improve on other aspects of my riding.

Great to hear from some other new riders.

Daytrip

My goal has been to get 1,000 miles in before winter and do at least one century. Last weekend I did my second one, and I'm hoping the weather holds for #3 this weekend. I try to get one or two 30-50 mile rides in during the rest of the week. For me, the ultimate thrill is being able to go 100 miles in a day and check out all the scenery and sights within a 50 or 60-mile radius of my house. That's a lot of sightseeing. The hills sucked at first, but now I kind of like 'em. Around here, there's plenty to choose from.

medcat4077

So it appears I need to increase my base more. As 120ish miles a week probably isn't to much compared to most.

Also I can't imagine climbing mountain passes in NE Tn after vacationing in Gattlingburg some.

medcat4077

Yes I have hills, but no mountains thankfully. Later in my cycling "career" I may go and seek out some, but for now I'll settle with hills.
This past weekend I did a 1 mile hill that was around a 18% grade. When I made it to the top I then realized the remaining 30 miles I had left would be long and difficult because I was exhausted lol

cslone

Yes, generally the first number is the number of sets and the second number is the duration. So 2x20's would be two 20 minute intervals, which are good for raising your threshold power.

But as others have said, you need to figure out what your goals are. For me, it's crit racing, so i do a threshold power in the winter and 30 seconds on 30 off or 60 seconds on 30 off to simulate the demands of crit racing. I don't really do road races so I don't ride real long distances.