I'm 23, 135lbs and I've been commuting for 2 years now, less than 5 miles 1 way. Last summer I got a decent road bike and put in about 2000 miles over the summer/fall(rides and commuting). Was living in Olympia, Wa, so my riding diminished greatly during the rainy winter. I've put in a little over 1000 miles since march when i got my computer, plus a bit on my trainer.

When I'm on the bike I ride as fast as i can manage. No real training or anything. I recently got my hands on an HRM and apparently my typical HR is around 170. Even just putting in a decent(say 60% of max) effort to do 20MPH. Now, 2 factors that might affect(maybe not) that # are altitude and temp. I moved to Billings, MT, and this is where I've used the HRM. 3500' instead of sea level, and 90's or more instead of 60's that Im used to.

I'm not too shabby as a cyclist, but definitely want to improve. Since Ive never really done any base, i think thats a huge part of my problem. I also have never set up a training plan, and am kind of clueless. Been browsing this forum a bit, but still clueless.

First, Should I use my HR for base, or being able to say a few words at a time for base? because i can speak somewhat while doing 20MPH, but HR seems way too high for base mileage, but like i said, im clueless.

Second, How much base per week? Or, is there a such thing as doing too much base per week?

Third, would a few weeks of base only be best? or should i throw in intervals from the start?

Objectives: A:Build Base B:Increase avg speed

Mon 4 hrs base
Tues 2x20's
Wed 3 hrs base
Thurs 1 leg drills
Fri 3 hours base
Sat just ride
Sun off


This is what I came up with for myself, but I'm really open to any suggestions. I'd like to find some fast group rides and be able to hang, and maybe crits or road races a year or so from now. Any help is very much appreciated! oh, and I plan on picking up a book or two on it, i just havent yet. time crunched cyclist and the cyclists training bible?

Thank you!