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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 07-06-07, 08:55 AM   #1
bfloyd
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slow and steady

Can someone please explain the meaning and benefits of slow and steady riding? I have heard it mentioned before but don't really know the outcomes and the intensities of this. Thanks.
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Old 07-06-07, 03:30 PM   #2
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Pick me,Pick me......

"slow and steady" is better known as Long Steady Distance...yes,it's LSD for short...

The idea is to stay at a comfortable riding pace for a long distance....No hammering in large gear,no piddling along without effort in small gears.....You go out at a comfortable pace and stay there....

If there are hills,take them comfortably so you recover quickly after and keep going......

It's one of the best ways to build endurance,for those longer rides or lose weight,because you can stay on the road much longer......

After you get home you should feel like you put some real time in,but nothing to stop you enjoying an evening out.....

In fact you'll probably be energized and ready to go....It's an endurance builder
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Old 07-06-07, 03:45 PM   #3
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I'm certainly no fitness expert. I have read several times though that long, steady-paced, not particularly aerobic workouts tend to derive more energy from fat stores than the more intense and shorter duration efforts.
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Old 07-06-07, 04:13 PM   #4
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tend to derive more energy from fat stores than the more intense and shorter duration efforts.
A higher percentage of energy from fat. Total energy from fat increases with increasing intensity (speed).
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Old 07-06-07, 04:39 PM   #5
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Ride at a more relaxed, moderate pace (both speed and cadence), don't get there as fast, but go farther before getting there. It's not really that slow, just slower than the those who feel that they have to go all out all the time, every ride. It's about endurance. Your body can maintain it longer.
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Old 07-06-07, 06:12 PM   #6
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It's also not "slow", but "steady" at a 60-70% MHR pace. That's actually fairly fast where you can barely hold a conversation. But at least that's sustainable for 3-5 hours at a time. The idea is to develop pedaling form, build up ligaments and tendons, and capillaries in the muscles in preparation for real workouts later. You'll also tax the energy-system and get better at digesting and delivering on-the-bike meals as well as tapping into your fat stores.
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Old 07-08-07, 09:56 AM   #7
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It's also not "slow", but "steady" at a 60-70% MHR pace. That's actually fairly fast where you can barely hold a conversation. But at least that's sustainable for 3-5 hours at a time. The idea is to develop pedaling form, build up ligaments and tendons, and capillaries in the muscles in preparation for real workouts later. You'll also tax the energy-system and get better at digesting and delivering on-the-bike meals as well as tapping into your fat stores.
Thanks everyone for the replies, I understand better now. Doesn't 60 to 70% of MHR fall into a tempo ride category?

Would LSD riding be best for building a base seeing how it helps to build up ligaments and tendons and muscle capillaries?

Thanks again all.
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Old 07-08-07, 10:54 AM   #8
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Thanks everyone for the replies, I understand better now. Doesn't 60 to 70% of MHR fall into a tempo ride category?

Would LSD riding be best for building a base seeing how it helps to build up ligaments and tendons and muscle capillaries?

Thanks again all.
yes, LSD is base-mileage. Tempo is done from around 10% below up to LT which is about 80-90% MHR for most people.
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Old 07-08-07, 03:03 PM   #9
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>mentally enriching
>good for pedal stroke work
>work on your bike handling

you can't ride fast till you learn to ride slow.
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Old 07-09-07, 05:42 AM   #10
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Thanks!
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