Reset baseline
05-14-18, 12:24 PM
#1
GATC
Thread Starter
Reset baseline
My basic commute is 65 miles a week (13 miles/day, 7 miles in, 6 miles home). As spring began I started taking a 12 mile route home when it was nice. Then I started doing 12 mile route going in as well some days.
Two weeks ago I committed to 24 mile days every day regardless of weather. I have been tiring at the end of the week but have been fired up by Mondays. Don't know if I should pace myself slower on Mondays and Tuesdays to have a bit more energy on Fridays.
This past week, I hoped to do a century on Saturday (day before yesterday) but did not taper during the week, kept that 120 mile schedule, and did just 50 Saturday, was exhausted through the evening. Took Sunday off (except for yardwork), felt great again today.
Anyway, I hope at some point that my 120 week will be the new normal and can get long rides in on the occasional Saturdays. I have a hard time picturing being able to maintain those 120 mile weeks through the winter though, least of all the days of 8 hrs sunlight or less.
Two weeks ago I committed to 24 mile days every day regardless of weather. I have been tiring at the end of the week but have been fired up by Mondays. Don't know if I should pace myself slower on Mondays and Tuesdays to have a bit more energy on Fridays.
This past week, I hoped to do a century on Saturday (day before yesterday) but did not taper during the week, kept that 120 mile schedule, and did just 50 Saturday, was exhausted through the evening. Took Sunday off (except for yardwork), felt great again today.
Anyway, I hope at some point that my 120 week will be the new normal and can get long rides in on the occasional Saturdays. I have a hard time picturing being able to maintain those 120 mile weeks through the winter though, least of all the days of 8 hrs sunlight or less.
05-14-18, 05:02 PM
#2
Cycle Year Round
Sounds like a good plan, with the only drawback being the crappy Puget Sound clouds, rain and sleet.
__________________
Land of the Free, Because of the Brave.
Land of the Free, Because of the Brave.
05-14-18, 05:10 PM
#3
Senior Member
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,865
Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur
Mentioned: 68 Post(s)
Tagged: 0 Thread(s)
Quoted: 2952 Post(s)
Liked 3,106 Times
in
1,417 Posts
Personally, I would take the short way in and back on Fridays at least. Maybe Tuesday or Wednesday too, on a week where you have a big Saturday planned.
05-14-18, 05:58 PM
#4
Senior Member
Join Date: May 2008
Posts: 7,384
Mentioned: 49 Post(s)
Tagged: 0 Thread(s)
Quoted: 800 Post(s)
Liked 218 Times
in
171 Posts
My basic commute is 65 miles a week (13 miles/day, 7 miles in, 6 miles home),,.
Two weeks ago I committed to 24 mile days every day regardless of weather..]This past week, I hoped to do a century on Saturday (day before yesterday) but did not taper during the week, kept that 120 mile schedule…
Anyway, I hope at some point that my 120 week will be the new normal and can get long rides in on the occasional Saturdays. I have a hard time picturing being able to maintain those 120 mile weeks through the winter though, least of all the days of 8 hrs sunlight or less.
Two weeks ago I committed to 24 mile days every day regardless of weather..]This past week, I hoped to do a century on Saturday (day before yesterday) but did not taper during the week, kept that 120 mile schedule…
Anyway, I hope at some point that my 120 week will be the new normal and can get long rides in on the occasional Saturdays. I have a hard time picturing being able to maintain those 120 mile weeks through the winter though, least of all the days of 8 hrs sunlight or less.
… I was concerned about getting decent miles in. This is the time of year when I'd take my 17-mile long loop to work, and a 13-mile cut of it coming home. It's not that I chase miles for the sake of numbers. It takes me 50 miles a week just to feel good and normal, I feel fantastic over 100 miles a week, and like Superman over 150.
…I particularly agree with your assessment of weekly mileage, though at over 150 miles per week, I call it hyper-fit.
Since March 6, through June 6 [2016], I have been engaged with a fitness challenge at work. This past week, I rode about 150 miles, via extended commuting routes, and still am in fourth place (of about 40 participants), neck and neck for third place.
Since March 6, through June 6 [2016], I have been engaged with a fitness challenge at work. This past week, I rode about 150 miles, via extended commuting routes, and still am in fourth place (of about 40 participants), neck and neck for third place.
…I have previously posted to this thread, ”Why didn’t I ride”
I have the opportunity to commute a minimal 14 miles one-way during the week [optional Commuter Rail home], and round-trip on Saturday all year-round, for about 100 miles a week. During the nice weather, I’d like to put in about 150-200 miles to train and do long rides.
In reality though, I probably get in about 20-30 miles per week during the winter, and maybe about 75-100 during the nice weather (to include early evening rides).
My job; either too much to do, so I stay (comfortably) overnight and resume very early in the AM, missing my commute; or have to travel afar for a meeting...and to a lesser extent, family activities. …
Having a mileage-based training schedule however, effectively motivates me to make time to ride…
Having a mileage-based training schedule however, effectively motivates me to make time to ride…
In reality though, I probably get in about 20-30 miles per week during the winter, and maybe about 75-100 during the nice weather (to include early evening rides).
Last edited by Jim from Boston; 05-14-18 at 06:07 PM. Reason: added Phil_gretz quote
05-15-18, 09:22 AM
#5
Senior Member
Join Date: Dec 2010
Location: northern Deep South
Posts: 8,895
Bikes: Fuji Touring, Novara Randonee
Mentioned: 36 Post(s)
Tagged: 0 Thread(s)
Quoted: 2599 Post(s)
Liked 1,924 Times
in
1,208 Posts
I'd suggest you concentrate on making at least one day in the middle of the week (W-Th?) a recovery ride day. Go really, really slow; gear down and spin; don't push it. Or maybe, depending on your schedule, ride to (or from) work at a recovery pace two days in a row. The miles will still add up, you'll still reset the baseline, but it'll be easier to finish the week and have something left for weekend rides.
05-15-18, 11:11 AM
#6
GATC
Thread Starter
05-15-18, 11:38 AM
#7
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,528
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3885 Post(s)
Liked 1,938 Times
in
1,383 Posts
My basic commute is 65 miles a week (13 miles/day, 7 miles in, 6 miles home). As spring began I started taking a 12 mile route home when it was nice. Then I started doing 12 mile route going in as well some days.
Two weeks ago I committed to 24 mile days every day regardless of weather. I have been tiring at the end of the week but have been fired up by Mondays. Don't know if I should pace myself slower on Mondays and Tuesdays to have a bit more energy on Fridays.
This past week, I hoped to do a century on Saturday (day before yesterday) but did not taper during the week, kept that 120 mile schedule, and did just 50 Saturday, was exhausted through the evening. Took Sunday off (except for yardwork), felt great again today.
Anyway, I hope at some point that my 120 week will be the new normal and can get long rides in on the occasional Saturdays. I have a hard time picturing being able to maintain those 120 mile weeks through the winter though, least of all the days of 8 hrs sunlight or less.
Two weeks ago I committed to 24 mile days every day regardless of weather. I have been tiring at the end of the week but have been fired up by Mondays. Don't know if I should pace myself slower on Mondays and Tuesdays to have a bit more energy on Fridays.
This past week, I hoped to do a century on Saturday (day before yesterday) but did not taper during the week, kept that 120 mile schedule, and did just 50 Saturday, was exhausted through the evening. Took Sunday off (except for yardwork), felt great again today.
Anyway, I hope at some point that my 120 week will be the new normal and can get long rides in on the occasional Saturdays. I have a hard time picturing being able to maintain those 120 mile weeks through the winter though, least of all the days of 8 hrs sunlight or less.
For weekend rides, Cascade posts free group rides every day. Sign up and go. Misery loves company. That's how I've done it for the past 20 years or so, riding year-round in the PNW. On bad weather weekdays, I hit my resistance rollers for an hour instead of going out. Works great.
To give yourself more weather windows in winter, maintain a 40-50 mile weekend ride and commute enough to make 100 mile weeks. It's not necessary to do more over the winter.
__________________
Results matter
Results matter
05-15-18, 11:39 AM
#8
Have bike, will travel
Join Date: Feb 2006
Location: Lake Geneva, WI
Posts: 12,284
Bikes: Ridley Helium SLX, Canyon Endurance SL, De Rosa Professional, Eddy Merckx Corsa Extra, Schwinn Paramount (1 painted, 1 chrome), Peugeot PX10, Serotta Nova X, Simoncini Cyclocross Special, Raleigh Roker, Pedal Force CG2 and CX2
Mentioned: 46 Post(s)
Tagged: 0 Thread(s)
Quoted: 910 Post(s)
Liked 288 Times
in
158 Posts
I would add a weekly rest day during the work week. On the weekends I would make one day demanding and the other easy. Many committed athletes give the body a complete day for rest and another day for low intensity.
05-15-18, 01:38 PM
#9
Full Member
You realize your are in the 50+ forum don't you? 
I've discovered that this recovery time thing is real especially at our age. I feel great doing 30 miles each time I go out for a ride every once in a while but I don't think I can do it more that a couple of days back to back. It could be me but I just rode in to work twice last week (30 miles round trip) and even with one day rest in between, I couldn't push as hard as I usually do. So I took it easy and just rode at a comfortable pace. But your mileage may vary just like anything else...
I've discovered that this recovery time thing is real especially at our age. I feel great doing 30 miles each time I go out for a ride every once in a while but I don't think I can do it more that a couple of days back to back. It could be me but I just rode in to work twice last week (30 miles round trip) and even with one day rest in between, I couldn't push as hard as I usually do. So I took it easy and just rode at a comfortable pace. But your mileage may vary just like anything else...
05-23-18, 04:30 PM
#11
Me duelen las nalgas
Join Date: Aug 2015
Location: Texas
Posts: 13,513
Bikes: Centurion Ironman, Trek 5900, Univega Via Carisma, Globe Carmel
Mentioned: 199 Post(s)
Tagged: 0 Thread(s)
Quoted: 4559 Post(s)
Liked 2,802 Times
in
1,800 Posts
Before an injury a couple of weeks ago I'd worked up to 100-120 miles a week, mostly exercising rather than utility and commuting. If I rode consecutive days I'd need a lower effort recovery ride to avoid burnout.
Often these were only a little slower: on a familiar 20-30 mile roller coaster route, I'd cut back to average 15 mph rather than 17 mph. If I rode farther, I might need a longer warm up before I could tackle a few sprints or climbs. Not a huge difference in overall speed, but a big difference in felt effort.
And if I still felt exhausted during a recovery ride, I'd take off for a full day or two. But, again, this was mostly recreational/exercise riding, not commuting.
In fact, my commutes tend to be very short distance, only one or two miles. As my fitness on the bike improved, I tended to walk those shorter distances rather than ride. I'm very slow to warm up and my short commutes have significant climbs. I never really get time to warm up. And by the time I fumbled with locking the bike, unpacking and repacking all the junk, it wasn't much slower to just walk.
Often these were only a little slower: on a familiar 20-30 mile roller coaster route, I'd cut back to average 15 mph rather than 17 mph. If I rode farther, I might need a longer warm up before I could tackle a few sprints or climbs. Not a huge difference in overall speed, but a big difference in felt effort.
And if I still felt exhausted during a recovery ride, I'd take off for a full day or two. But, again, this was mostly recreational/exercise riding, not commuting.
In fact, my commutes tend to be very short distance, only one or two miles. As my fitness on the bike improved, I tended to walk those shorter distances rather than ride. I'm very slow to warm up and my short commutes have significant climbs. I never really get time to warm up. And by the time I fumbled with locking the bike, unpacking and repacking all the junk, it wasn't much slower to just walk.
