just another gosling
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
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Originally Posted by BRICKTOP 2980
i go out twice a wk at the min for around 2hours a time?
Well, you do what you can do or have time to do. If I were only going to ride that much, I would spend as much time as possible riding hills, and as little time as possible on the flat. If I only had flat to ride on, sometimes I would vary the speed a lot: ride relatively slowly to warm up, then ride fast for 1/2 hr or until my legs were hurting, then ride more slowly to recover, and repeat. When you go hard, go harder than seems reasonable. Sometimes I might just ride at a steady pace that made me sweat, but which I could hold for the whole 2 hours.
On other days, if you can find 1/2 hr., do some stretching, some situps, some pushups, some one-legged calf raises, and some wall-sitting.