I was told that base miles should be however fast keeps you between 60-70% of your max heart rate.
Ginny in Denver
05 Specialized Sirrus Comp (Mine)
04 Jamis Nova Cyclocross (His)
05 CoMotion Primera Tandem (Ours)
Well, there's all kinds of base, and I don't look at the speedo when I ride anyway. I just watch cadence and heart rate. Heart rate goes up, gear down, and vice versa. Start to get tired, pedal faster you fool. We should all have little signs that say that taped to our bars where people used to tape gear tables back in the day. The important thing is don't compare your speed to anyone else's. Just ride base for you. You start comparing, then you start pushing, then you aren't riding base anymore.
So there's base:
Zone 1 - 60-65% max heart rate (MHR)
Recovery Zone 2 - 65-75% MHR
Endurance Zone 2 - 75-79% MHR
Also pedaling drills are part of base:
FastPedal - pedal as fast as possible in a very low gear, without bouncing in the saddle for up to 45 minutes at a time. HR in zone 2.
One legged pedaling - just like it says. Prop one foot in the frame triangle and pedal alternately with each foot for 1-2 minutes at a time, repeating for 15-45 minutes. HR in zone 1 or 2.
All that said, your base speed might be anywhere from 8 to 25 mph.
You gain base from riding, period. If you mean the ability to metabolize fat as energy? About L2/L3 (coggan's levels).
The best way is to use some sort of field test and base your HR rates (or power level) on whatever system your using.Originally Posted by Hammonjj
Absent that, if you can't talk easily, you're working above base mile levels. If you're legs are working, you're above base mile levels.
What kinds of systems are there?
I think Eric means you can base your training zones on lactate threshold (LT), max heart rate (MHR) or power. That means either a heart rate monitor, a power meter, or both. Either way, you have to find out what those are through some kind of field test. The best posted workouts and tests I've found are at:
What most of us do is called self-coaching. It's free, but it takes years to get really good at it. The other option is hiring a coach. That kind of comes in two flavors. With the cheap flavor you get a training plan and not much else. With the more expensive flavor you get a review of your results and suggestions.