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  1. #1
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    about base training

    When developing your base training, is it ok to ride most every day of the week or is this better to keep to a few days a week? Is there a certain time frame that should be followed? Say, about 40 min. or so for the first few weeks? Thanks.

  2. #2
    Throw the stick!!!! LowCel's Avatar
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    I would do my base at 10 - 12 hours per week, didn't really matter how I got it in but I tried to get at least two rest days per week. I avoided most climbs but the climbs I did I just tried to keep my hr down. Try to avoid zones 4 and 5. This was following Freil's method but broken down for me by my coach.
    I may be fat but I'm slow enough to make up for it.

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    Quote Originally Posted by LowCel View Post
    I would do my base at 10 - 12 hours per week, didn't really matter how I got it in but I tried to get at least two rest days per week. I avoided most climbs but the climbs I did I just tried to keep my hr down. Try to avoid zones 4 and 5. This was following Freil's method but broken down for me by my coach.
    Thanks for the reply. Did you do this for about a month before upping the intensity?

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    Throw the stick!!!! LowCel's Avatar
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    I did it for about three months. I would start in December and finish up in February. March I started my intensity and started racing in April.
    I may be fat but I'm slow enough to make up for it.

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    Quote Originally Posted by LowCel View Post
    I did it for about three months. I would start in December and finish up in February. March I started my intensity and started racing in April.
    Thanks again. Is this something that should be done for every season? Especially, if some time is taken off the bike completely for a short time in the off season?

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    Senior Member late's Avatar
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    Get Friel's book (or similar) or a coach, or whatever. You need a plan to get to your goal assuming you have a goal to get to.
    We are as gods, we might as well get good at it.
    Stewart Brand

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    Quote Originally Posted by LowCel View Post
    I avoided most climbs but the climbs I did I just tried to keep my hr down. Try to avoid zones 4 and 5.
    Why?

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    Senior Member Smallguy's Avatar
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    Quote Originally Posted by zowie View Post
    Why?
    because in zone 4 + your not aerobic.. you going anaerobic and beyond which is not the goal of building a base

  9. #9
    Throw the stick!!!! LowCel's Avatar
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    Quote Originally Posted by bfloyd6969 View Post
    Thanks again. Is this something that should be done for every season? Especially, if some time is taken off the bike completely for a short time in the off season?
    Yep, it's done every season. You may not feel the need to go as easy every day the following seasons, just listen to your body. Also as suggested pick up Friels book "The Cyclists Training Bible". It's a great book.
    I may be fat but I'm slow enough to make up for it.

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    Thanks for the replies all. I'll look into that book.

    @ LowCel - I tried listening to my body before but that got me in trouble. I guess my lungs and heart are bigger than my muscles because my heart rate said that I had room to go but in the process got some tendonitis in my hammy's. This happened a couple of years ago which I put the blame on not having a good enough base. Since then, I've been very concerned on having a good base before going all out.

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    Senior Member Smallguy's Avatar
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    Quote Originally Posted by bfloyd6969 View Post
    Thanks for the replies all. I'll look into that book.

    @ LowCel - I tried listening to my body before but that got me in trouble. I guess my lungs and heart are bigger than my muscles because my heart rate said that I had room to go but in the process got some tendonitis in my hammy's. This happened a couple of years ago which I put the blame on not having a good enough base. Since then, I've been very concerned on having a good base before going all out.
    generally that type on injure is cause from going too hard too soon... you have to gradually add more saddle
    time not just decide one day I'm' going to go from 2 hours a week to 20

    obviously and extreme example though

    this is my first year "trianing" and I started with a conservative 250 hours .... I've probably ridden more than that though as I've done and still have a few endurance races and will add more hours next season.. I believe the rule of thumb is 10%
    Last edited by Smallguy; 08-06-09 at 07:05 AM.

  12. #12
    Throw the stick!!!! LowCel's Avatar
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    I don't know if you intend to go to the gym or not but regardless I suggest doing some lunges, either with weight or without. They really helped me with my cycing, especially my sprint. You can do a few in the evening while at home just walking down your hallway. It only takes a few minutes. Of all the workouts I did at the gym those did the most for my cycling. Well, those and some core work.
    I may be fat but I'm slow enough to make up for it.

  13. #13
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    Thanks for the replies guys. Lunges, eh? I'll have to give them a go to add strength to my legs.

  14. #14
    Senior Member late's Avatar
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    Lunges are ok if you are young and have had no problems with your knees.
    Squats and deadlifts are more effective, and when done properly, put less stress on
    the knees.
    We are as gods, we might as well get good at it.
    Stewart Brand

  15. #15
    Fax Transport Specialist black_box's Avatar
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    Quote Originally Posted by Smallguy View Post
    generally that type on injure is cause from going too hard too soon... you have to gradually add more saddle time not just decide one day I'm' going to go from 2 hours a week to 20
    Its also related to intensity, pushing hard and sprinting, ask me how I know! I'm hoping next time I'll be better able to tell the difference between muscle burn and tendon irritation.

  16. #16
    Kaffee Nazi danarnold's Avatar
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    61 today

    No, that's not how many miles I did, but how many years I've done.

    So... I started riding again this summer. I typically ride every day in the morning for 45 minutes to an hour, sometimes more. I average 26 to 28 kph and like to finish with a couple hundred yards or so as fast as I can go, 40 to 50 kph before cooling down and coasting or easy pedaling home.

    After a month or so of this I feel much better and hope to continue this routine when the weather turns.

    Here's my question: Are there some training methods within this general routine that are better than others in terms of being able to go faster or attain better fitness?

    My legs are always sore (in a good way) and some days I try to tell myself to go easier and increase my cadence/work on aerobic conditioning vs muscles.

    So... I really don't know what I'm doing. All I know is I'm trying to use my ego/competitiveness to push me to better general fitness. I've never raced and not sure I want to; just want to keep up with or pass the other riders I encounter.

  17. #17
    Kaffee Nazi danarnold's Avatar
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    61

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