Oldbie bike racer
Join Date: Jan 2006
Bikes: Steve Rex road, track, Richard Sachs road, Giant mtb
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You're doing well, especially considering what you're putting up with just to ride your bike. Is XC skiing an option?
If your legs are tired from the cycling then don't worry about weights for your legs. For your stated goal, cycling is a more important priority and the bike training is more specific than weights. Maybe do some upper body and core. Consider Pilates for that. If you find you can do all of your rides and still have some energy left over then you might consider doing some leg presses and calf raises.
Contrary to what many people say, "base miles" are an overused method and not particularly useful for someone like yourself that is only able to ride about 5 hours per week. Most of the training adaptations that take place during low intensity riding actually take place at a more rapid rate at slightly higher intensities. IOW, slightly harder than easy can cause more of the training benefits you're seeking than riding easy. The trick is to not ride so hard that you can't be on your bike 5 days a week.
The more detailed answer, or reason for "base miles" is that a person can do more total time on the bike if they're doing say, 12+ hours a week of riding and doing lots of that time at "base miles" intensity this time of year, and this may produce best results in the long run, but if you're only riding 5-7 hours per week then almost all of the benefits you could get with base miles can be covered with slightly higher intensity. IOW, 5 hours at "Medium Endurance" pace is better than 7 hours of "Slow Endurance" pace.
Don't worry about your HR now, just go about as easy as feels normal, and that you can handle for the 4-5 days per week of riding. Eventually you'll get fitter and your HR will be lower during times you want it to be.
When it gets warmer you can add some longer rides at slow endurance pace on the weekends. By March you might be doing 1.5 hour rides on Saturday with some "Tempo" intervals and then 3 hours at slow endurance pace on Sunday. You might also be doing some "Tempo" training during some of your commute rides.
Check back every month or so. Good luck!