just another gosling
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 9 Post(s)
Tagged: 0 Thread(s)
Quoted: 190 Post(s)
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.