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Old 03-14-07, 10:55 AM   #1
sonyaj87@hotmai
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Building A Base Questions

Hi everyone I'm new here and I was cruzzin some threads and read about building a base. I think I have the basic idea but I have some questions that I hope some of you can answer. I have been riding for about two years and have never done this. I would just go out with friends and do what I can but this seems to make more sense.

How long does it take to build a base?
How long should my rides be. or weekly totals.
In what zone?
How long does it take? 4 weesk? 6 weeks...etc
How many x's a week?

I've never race (weekend worrior) before but I would like to see how far I can push my body.

Thank and all the best
Sonya
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Old 03-14-07, 11:26 AM   #2
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How long does it take to build a base?
Years. Many years. But really, most folks say 1000 miles, but that's a minimum IMHO. I've been averaging about 100 miles/week, building base since the beginning of last October, (what a wimp, eh Machka?) so that's about 2000 miles. Though that's not all "base." I enjoy a hard group ride on Sunday, and spend some time at, but not above, LT - maybe 1/2 hour a week average in an average 3-4 hour ride. I'm probably in a Build phase now, but just building Z3 strength, no intervals yet.

How long should my rides be. or weekly totals.
Whatever time you've got, depending on your commitments in your life and to cycling. It'll take everything you've got. The more you ride, the more you can ride.

In what zone?
Hooo. Ratio maybe: 1 hrs. Z1, 2 hrs. Z2, 2 hrs. Z3, 1/2-1 hr. Z4, 5-20 minutes Z5. People will probably disagree with that, saying you need less time in the upper zones. These estimates are just from my records; what I really do.

How long does it take? 4 weesk? 6 weeks...etc
Yeah, the rest of your life. "They say" the average person can start riding base in March and be riding centuries in July.

How many x's a week?
5 is good. Don't let 3 days go by without riding. That's the main thing.

I've never race (weekend worrior) before but I would like to see how far I can push my body.
No kidding.

Live The Life You Love!!!!!!!
Hear, Hear!
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Old 03-14-07, 01:37 PM   #3
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Base can be a few weeks (not that strong of a base) or several months (good enough for a 8 months of hard riding).
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Old 03-14-07, 06:47 PM   #4
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A base is continuous and never ends. You can build a foundation for each season in 4-6 weeks (minimum), but building a base goes on as long as you ride.

Rides should be 1hr to 5hrs long, depending on what you want to accomplish. What are your goals? I'm hoping to move up to cat3 this year by September (A-race), so I'm starting to put in heavy miles (180+/wk)

In what zone?
www.cyclingpeakssoftware.com Even if you don't own a power meter, they have HR guidelines. Read it like it's the Bible.

How many x's a week?
However many you can afford to do. Most any riding is good riding. Minimum of 3, try for 5.
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Old 03-14-07, 08:20 PM   #5
sonyaj87@hotmai
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Thanks for the info!!! It was all very helpful. I guess I just have to get out and ride, ride, ride. ;-)
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Old 03-14-07, 09:19 PM   #6
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Quote:
Originally Posted by sonyaj87@hotmai
Hi everyone I'm new here and I was cruzzin some threads and read about building a base. I think I have the basic idea but I have some questions that I hope some of you can answer. I have been riding for about two years and have never done this. I would just go out with friends and do what I can but this seems to make more sense.

How long does it take to build a base?
How long should my rides be. or weekly totals.
In what zone?
How long does it take? 4 weesk? 6 weeks...etc
How many x's a week?

I've never race (weekend worrior) before but I would like to see how far I can push my body.

Thank and all the best
Sonya
Depends on what your goal is.

Generally, base miles are done on rides where you spend the majority of the ride in the middle of your aerobic one. That's easy enough that you can talk easily while you ride. You can spend a bit of time - say 5% of the time - at higher heartrates, but if you do more than that you will compromise your base.

If you're riding something like 3 times a week @ 2 hours each time, something like 8 weeks will yield nice benefits.
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