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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 06-21-13, 08:59 PM   #26
ericm979
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I thought 18 was out of juniors but it's still a junior: http://www.usacycling.org/usa-cycling-rule-book.htm

You can hit your HRmax as often as you wish. BTW the calculated HRmax is probably wrong for you- it is for most people.

Find a local racing club and join. And do the local racing oriented group rides.

See http://www.bikeforums.net/showthread...s-a-tip-or-two
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Old 06-22-13, 02:04 AM   #27
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so sustaining around 185-190BPM? I probably shouldn't be hitting close to max heart rate more than once a month right? so do those fast rides maybe once a month?
Forget about max HR, it's an unimportant number. Look at the top of this forum and you will find a sticky telling you how to test for your lactate threshold HR. An alternative, simpler method is to go as hard as you can for 20 minutes (after a decent warm-up) and take the average HR for that twenty minutes.

Then look in Friel's bible. You'll find that there is a table which tells you how to set your HR zones based on that number. Most of your training will be in zones 1 and 2, with maybe 15% - 20% in zones 4 and 5. These proportions will change during the year, depending on whether you are in base training, or build, or racing frequently, and so on.

Keep reading. You'll figure it out. Absorb what Friel says about recovery, young riders -nearly all riders, actually - don't give themselves enough time to recover between hard sessions.
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Old 06-22-13, 10:18 AM   #28
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Ride less miles but more structured. You have a base and can start getting fast sprinting now for 30 seconds to a couple minutes. Riding a long 20 minutes at threshold is blah.
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Old 06-22-13, 11:52 AM   #29
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Ride less miles but more structured. You have a base and can start getting fast sprinting now for 30 seconds to a couple minutes. Riding a long 20 minutes at threshold is blah.
whats enough miles for a base? I am only at 1100 miles. I probaby should reach 5000 before getting speed in. Will building base ever stop, as in 5000 miles wouldnt do anything to my fitness?
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Old 06-22-13, 01:28 PM   #30
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whats enough miles for a base? I am only at 1100 miles. I probaby should reach 5000 before getting speed in. Will building base ever stop, as in 5000 miles wouldnt do anything to my fitness?
Read your Friel. Your training will be cyclical, so that at different stages of the year you will return to base training to prepare yourself for the coming season. The 80-20 split I referred to above with regard to intensity needs to be seen in that context. During the off-season you'll be doing mostly base. When you're racing the intensity will go up and the volume will go down.

Keep doing what you're doing, then look at what Friel suggests for establishing a training plan, and a training diary, through this winter and into next year.
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Old 06-22-13, 01:36 PM   #31
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Read your Friel. Your training will be cyclical, so that at different stages of the year you will return to base training to prepare yourself for the coming season. The 80-20 split I referred to above with regard to intensity needs to be seen in that context. During the off-season you'll be doing mostly base. When you're racing the intensity will go up and the volume will go down.

Keep doing what you're doing, then look at what Friel suggests for establishing a training plan, and a training diary, through this winter and into next year.
I am talking about miles before doing the Friel. Would 3000 for this year be a good base? I can't do any of Friel without knowing my LT, which I will test at the end of the season around October/November to get the most accurate reading so I can base training around that.
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Old 06-22-13, 01:42 PM   #32
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Most people would call 3000 miles a decent amount of base. If you're now doing 200 miles a week you're going to exceed that, which is great.
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