Thanks for the links!
From what I can tell, most trainers recommend getting a base of about 500-1000 miles of easy riding before starting a more detailed program. I'm in reasonably good shape so perhaps I could benefit from starting a program right away, or? (the first 70 mile ride ended 3000 feet above starting point, completed in just under 4 hours on a mountain bike. After completion it was my butt that was sore, not so much my leg muscles).
That said, I read from one guide:
Once you have your training base, calculate your average weekly mileage, and then plan to increase it by no more than 10 - 12% per week. This includes both total weekly mileage as well as the distance of your long ride. (This 10 to 12% figure was developed from marathon training to minimize musculoskeletal injuries. Bicycling is easier on the joints and muscles, implying that this figure might be pushed.)
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I have a ton of excellent routes to take, from extreme hill climbs to miles upon miles of more or less flat with a few rolling hills. This is what I am thinking at this point:
: Long ride. Starting with a few more of the 30-40 mile rides, increasing to 50-70 miles as I get comfortable. Gonna use the HRM to stay at a 70% HR level and will adjust the length of the ride depending on how my body responds afterwards.
: Hill climb. There is a hill ranging from 5-10 degree inclination that I think I can climb in 10-15 minutes if I go more or less all out. It is about 30 minutes of riding from where I live. I was thinking that riding out there at a slow warmup level, and then climbing this hill say 3 times with a little rest in between should be a great anaerobic excercise. Then do a low resistance / high cadence pedaling back home to get rid of some of the lactic acid buildup.
: Intermedeate ride: 30 mile ride at 70% HR. In the beginning this could be identical to the long ride, but I think I need a shorter ride like this in my program for days when I don't have more than 1-2 hours to train.
: Another hill climb, alternatively another intermedeate ride.
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Even though I have stated the days specifically I am going to have to be a little flexible. Pretty sure I will not begin skipping days though. What I am a little scared of is that I will skip the hill climb days. Interval trainig is a pain in the butt, I've always hated it. But if it is what it takes to improve I'll do it. I want to do a few cross country skiing races this winter as well so the training should be great for that to. I am very competitive and would like to beat some of the times I set last year (I know I can't win as there are world class competitors in most of these events, but I do want to beat the people I train with and set a new personal best...)
Last edited by Dieter; 08-01-05 at 03:52 AM.