Originally Posted by
mkadam68
+1
Base riding lasts entirely different lengths for different people. Some need 1,000 miles, others 4-5,000.
It also repeats. Every year, I (and others) go through a base-building phase. Since I've been riding for a few years now, this base for me is only a 2-3 months. As a new rider, you have no base whatsoever, so you need to just ride the first year or more.
Base miles is a period in your riding where you're "initializing" your body. The muscles, tendons & ligaments all need to be taught about riding. They need to stretch & lengthen, and get stronger so they can absorb the stress riding puts them under. Then, they need to "remember" it. You're basically changing your body's physiology.
The riding in base building is usually just steady. Not specifically slower for slower's sake, but a steady pace: no sudden accelerations. The rides are usually also longer duration. It's almost all in zone 1 or 2 (zone 5 being your maximum effort), usually in the small chainring (but not always). It's also generally used to shed weight gained in the off-season.
If you begin to ride hard without a suitable base, where you make some serious efforts, at best you won't be able to go as fast/long as you desire, or may hurt yourself at worst. "Riding hard" could mean going as fast as you can, violent accelerations, or riding up a long or steep mountain passes/hills.
Last, rigid adherence to any of these principals isn't for everyone. Usually only racers stick to something as specific as this. So, at the end of your 1st year, re-evaluate: do you want to race? Do you want to adopt a regimen like this? Riding may lose its luster for you if you do. Or, you may enjoy the structure and racing. Personality wins out.
Agree with this, and it is really nice to see this here
I'm fairly new to riding also, been seriously riding since last December. My city had a metric Century ride at the end of March, and I thought it would be a good goal, so I registered and trained for it. Then of course there was a 70 mile tour just a few weeks later, and since I was already close, what the heck?
I have noticed changes in my leg muscles though. I was a distance runner for years, and always saw cyclists with super skinny legs. Well that's not me. My quads have really gotten stronger, but also other leg muscles. I also swim, swam in a meet this past weekend and wore a suit I hadn't put on since Dec...and it was super tight in the legs (but lots of space at the waist
)
I've done some group rides, but most people who do them seem to be rather seasoned cyclists. I've gotten dropped, then picked up the pieces and found them again for their recovery pieces. Chatting and watching more experienced cyclists can really help.
I rode with one guy who is a serious racer...and it is very helpful being able to ride behind him (get a little draft), see his cadence, and what gear he's riding in -v- what I'm doing. Actually I think this has been invaluable for improving my cycling.
And off season, do you mean now? Our 'season' here in AZ begins in Oct, runs through April/May, with a short break around the holidays. Yes it is warm in the summer, and many people take off or go on their trainers. But I've gotten up and out the door at 5, back before it is too bad, and I've survived (but the way I see it, cycling in the heat isn't nearly as bad as running in it).
I guess to the OP, what is your goal? Are you planning to do an event? If so, when/how far?