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Road Cycling “It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” -- Ernest Hemingway

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Old 08-18-13, 09:01 PM   #26
Machka 
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Originally Posted by Cookiemonsta View Post
Do you feel a 20 km ride is useful at all? Is it part of your routine? And would you advice me to incorporate short 20 km rides in my weekly routine if a longer ride is not possible? (the alternative is going for a run, which is what I have usually do, even though I really do not enjoy it).
For years now, I've done 20-30 km rides after work. That distance is good for intervals, it's good for hill repeats, and it's good for just getting out there and getting some fresh air and exercise after spending the day sitting in front of a computer.

Some days, after work, I have been able to do more. Back when I was my fittest, on a Wednesday or Thursday I'd do my usual 13.6 km rt commute and then I'd go out and do a 50-60 km ride after work. But I haven't done that in a while, and most evenings it has been somewhere between 20 and 30 km.


Weekends, however, are for longer rides.
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Old 08-18-13, 09:16 PM   #27
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Hi,

I used to run. Always hard as possible at first. A guy joined where I worked
and wanted to get into running. Showing him my routes I had to take it
easy for a week or so. The first time going out on my own after that I
slaughtered my best time on the route I did. I stopped going really hard.

Years ago and 50+ now but I still apply it. I don't know how fast I can
go if I tried really hard, but it would be quite a bit faster than I usually
go, which is pushing but not killing myself. I might attack the hills on
one ride, try going really fast on a section on another ride, but I now
know just racking up the mileage at a decent pace is the way to go.

rgds, sreten.
He is a junior with raging hormones. He can go full gas all the time.
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Old 08-18-13, 09:18 PM   #28
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I go by time and not mileage and many workouts are less than 60 minutes. Research has shown that some of the shortest and hardest efforts produce similar results as longer rides. Also, I like to ride the trainer and usually keep the time less than one hour.
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Old 08-18-13, 10:27 PM   #29
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I've got a few 1-1.5hr loops I like to do. They're all in the neighborhood of 15-20mi and 1300-2000' of climbing so I skip the endurance and bang out some high heart rate rides instead.
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Old 08-18-13, 10:35 PM   #30
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Originally Posted by Cookiemonsta View Post
I often go through a lot of trouble to clear 2 hours to get a ride in. But I realize that I would be able to get a lot more riding done if I would just accept that I am short on time and would just do 20km here and there (quickly before dinner, or quickly before work, quickly before sleep etc.). Instead of being like "I can not get a minimum of X kilometer in so there is no point".

Do you feel a 20 km ride is useful at all? Is it part of your routine? And would you advice me to incorporate short 20 km rides in my weekly routine if a longer ride is not possible? (the alternative is going for a run, which is what I have usually do, even though I really do not enjoy it).

Thanks in advance.
20km of hill repeats will certainly do something for you.
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Old 08-19-13, 02:02 AM   #31
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Lots of great answers in this thread. Gave me a lot to think about. Thanks everyone.

I decided that starting today, I am going to be changing my runs for high intensity rides. The responses I read here really motivated me to do so. I found a pretty good loop that I can do. I am pretty excited about it actually. Running is usually a thing I do that feels like a chore. Getting on the bike has a totally different vibe to it for me, even when pushing yourself just as hard.

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Old 08-19-13, 02:39 AM   #32
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When I'm short on time I do 40 minute rides sometimes.
I use those as TT training so I first ride 10k out at an average of 25mph+ and then I ride 10k back in sort of recovery mode.
Takes about 40 minutes and it's great fun.
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Old 08-19-13, 05:41 AM   #33
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40 minutes..........just a tad over 10 miles........great climbing with a flat back to the vehicle!
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Old 08-19-13, 06:57 AM   #34
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1 hour. Mileage varies depending on terrain.
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Old 08-19-13, 07:37 AM   #35
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if I am really short on time, I have an 11 mile route that I will crank out as hard as I can. or I do a few laps around the neighborhood to warm up, then I do sprint repeats until I almost puke
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Old 08-19-13, 08:01 AM   #36
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I do a slow 7km each morning to work to not break a sweat and then I bury myself in pain for 24 km going home everyday.
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Old 08-19-13, 09:43 AM   #37
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Originally Posted by Bob Dopolina View Post
Don't ride by distance, ride by TIME.

I can do a complete interval workout in 60 minutes or so.
Because it's intensity, not distance that matters.
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Old 08-19-13, 09:47 AM   #38
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10 miles.
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Old 08-19-13, 10:32 AM   #39
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You can get a lot of work in 30-45 minutes.

For example, my interval program for last week was 20 second sprint, immediately into 1 minute power interval, immediately into 5 minute steady, state recover 5 minutes, repeat 3 times.

With 5 minutes to warm up, and 5 minutes to cooldown, that takes 39 minutes.

Shorter the workout, the harder you need to push it.
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Old 08-19-13, 10:44 AM   #40
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I get this one from my coach:

Warm up
3x2 minute @ > 135% FTP, 1 min rest intervals
5 min rest interval
3x1 minute @ > 150% FTP, 1 min rest intervals
5 min rest interval
3x30 sec @ > 200% FTP, 1 min rest intervals
cool down

I usually do that workout on the trainer as I get better control over my power levels, and there's no need to add a "limp home" phase to the workout. But when I've done those outside, distances were probably well under 10 miles.

Or as others have pointed out, sprint intervals can be really hard on you but get done quickly without covering much distance at all.
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Old 08-19-13, 11:06 AM   #41
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28 miles or 90 minutes, whichever comes first...
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Old 08-19-13, 11:40 AM   #42
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Here's one I was doing about once a week.

15' warmup
3x15" big ring standing start all out sprint, 3 min recovery
3x15" small ring standing start all out sprint, 3 min recovery
10' cooldown

Don't even need a HRM or power meter, just a stop watch. Easily under an hour and 20km.
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Old 08-19-13, 12:14 PM   #43
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On the road, 25 miles. On the trainer, 1 hr with 30-45 minutes of HIIT.
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Old 08-19-13, 12:18 PM   #44
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Here's one I was doing about once a week.

15' warmup
3x15" big ring standing start all out sprint, 3 min recovery
3x15" small ring standing start all out sprint, 3 min recovery
10' cooldown

Don't even need a HRM or power meter, just a stop watch. Easily under an hour and 20km.
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Old 08-19-13, 12:21 PM   #45
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I don't do under 20 miles (32km) on my own, but I'm not pressed for time during the summer. That will change ins a few weeks. I can't imagine any ride really being not worth it short of under 1 km. Just go ride when you can.
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Old 08-19-13, 12:25 PM   #46
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I don't do under 20 miles (32km) on my own, but I'm not pressed for time during the summer. That will change ins a few weeks. I can't imagine any ride really being not worth it short of under 1 km. Just go ride when you can.
I have to take this advice, had I taken this advice in the spring I can't imagine how many miles or how much better I might be. There are times when I could get a nice fast 10-12 miler, maybe 15 but I always tell myself if I can't get 20 why go. I will say that when I don't ride in the morning I will run so it's not like I do nothing, taking a 1.5 to 2 mile run takes really no time.
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Old 08-19-13, 12:31 PM   #47
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I'm probably not as serious as a lot of you, and I'm also pretty new, so I don't really do training rides. I just ride. I aim for a minimum of 15 miles (slowly increasing my level of fitness) but if it's a super busy day when I have no time, sometimes the most I can fit in is a quick 2 mile ride through my neighborhood. It probably offers no real fitness benefit, but it's fun and it lets me feel like I at least tried to do something active.
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Old 08-19-13, 01:09 PM   #48
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Agree with a lot of you - anything is better than nothing. I no longer worry about a minimum time or distance. If I find myself 20 minutes from darktime I get on my bike and ride 'till dark - with plenty of jumps and accelerations from lights and stop signs to make it count. Doesn't matter what bike - my '58 Schwinn Tiger can give me a great mini workout and can "prime" the legs for a more earnest ride/race the next day.
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Old 08-19-13, 01:23 PM   #49
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Old 08-19-13, 01:35 PM   #50
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+1 - Train by intensity not distance. You can definitely get a very worthwhile workout in in < 1hr by doing high intensity intervals or hill repeats. Not necessarily fun but will improve your fitness level.

Quote:
Originally Posted by Bob Dopolina View Post
Don't ride by distance, ride by TIME.

I can do a complete interval workout in 60 minutes or so.
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