Ride Frequency
 

I started back riding in late May, typically getting in 7-10 rides a month since then.
I have aimed to ride 3x a week, but sometimes weather and life gets in the way.
Ride length has increased from 10 miles to 20, with speeds averaging 14 to 16 mph.
Heart rate averaging 130 +/-

At what point do I look to increase the frequency?

At any time. If you feel up to it, go for it. I ride between 3-5 times a week because I can. No definite amount is required. Just enjoy the ride.

Have you considered riding more distance? I think if you want to become stronger and more comfortable on the bike you might need to ride longer rather than more often. As old folks, recovery days are important.

Now would be fine.

I started around the same time as you. I rode to work one way for a month every other day. On the 2nd month, I rode to work every other day (3 times a week) both directions. On the third month, I started riding four times a week both directions. I view cycling as commuting/lifestyle as opposed to fitness. I have lost 20 lbs and my insulin dosage has been dropped 50% by my doctor. This week, I rode three days in a row and feel stronger. I took a day off and will ride tomorrow due to schedule change tomorrow. You can do it! Gradual change is better.

Ditto.

Usually when I begin to ride each season I start out with a distance that I know I'm capable of. I'll usually do that ride twice and then add about another 4 miles to the ride, do that twice and then go with that formula until I'm up to about 45 mile rides.

But to answer your question and as others have posted... start now.

I ride every other day 40-45 miles. I have three regular routes and mix them up. One has a lot of climbing and I've been doing that a little more than the others.

So, I'm thinking a good question is what's the minimum frequency needed to maintain a set fitness level. I'm sure it's in one of my books, somewhere, but I'm feeling lazy today. (Maybe I can resurrect my "Time Crunched Cyclist" eBook.)

Surely it depends on the individual, but is there a rough guide? Seems like my fitness was ok for a couple years after I stopped riding regularly. After six years, I'm starting over.

It used to be accepted that one needed a minimum of 1000 miles as base conditioning. I'm getting close to that since resuming in March. So far I'm adding about 50% mileage each month, but I'm not feeling much stronger. Case in point: my two-hour ride yesterday wiped me out! Stats show I was in HR zone 4 for over half the ride. Power averaged in Zone 2.

Im 81 and try to ride every other day. A recovery day seems to make the rides work best without feeling really tired.

I ride on average 3rides a week anywhere between 10-16 miles...I strive for at lest 100 miles a month

I try for 5 times a week, 10-16 miles. (Isn't a .257 Roberts a WW2 Japanese Military Rifle round?--Now I'm showing my age) :twitchy:

Three rides at 20 miles should maintain fitness level , more is better but recovery is also reguired. :50:

No it started as a wildcat cartridge by Ned Roberts but the 243 Winchester was its undoing"...it a great cartridge.

4 rides per week, about 12 hours at least. I think 10 hours per week is the minimum per week for me to stay where I want.

Yes, I remember now. Thanks

I'm 64 and my goal is 5 times a week, with the other 2 days as rest. Distances have ranged from a 10 mile quick ride up to 107 miles today doing a century, but generally 20-30 miles most days although I keep wanting to get a 50 miler in during the week. I would do more but there is the time factor even though I've retired. There are still other things that I do during the day. But the funny thing is that before I retired I was able to get about 150 miles/week in because I commuted 20 miles about 3 times a week. Those miles added up, and then I'd do a 50 miler on the weekend and fill in the rest.

It is hard to use average speed as any kind of indicator as the stopping/starting gets in the way even if your computer auto-pauses. My average HR today was 135, with a peak of 171. In the last few weeks I've had my HR peak over 190 on some climbs. I usually slow it down when I see that.

Yow !!

Ronno6 - depends on what your goal is. If the goal is to do longer rides, lengthen your rides. If goal is to increase your speed, do the same number of rides but faster. If your goal is to get in shape for a multi-day tour, then start increasing number of times you ride two days in a row.

The simple truth is your body gets better at what you make it do - that is what training is all about. There are some other proven training techniques (like intervals) to trade more intensity for less time on the bike, but if you have a goal, then shape your cycling to look like your goal.

If the goal is just to have fun, stay healthy or get healthier, then just ride when ever you can and leave a rest day after any extra hard day.

That is pretty much the goal for me (age 62, still working) but I really enjoy long rides and a little bit of multi-day touring. So, on weekends I usually get in a 50+ mile ride and during the week I can sneak in one or two 20-30 mile rides. If I wasn't working, I'd probably be doing one or two more rides per week. But for me, the "magic" occurs on rides longer than 2 hours - both mental and physical gains!

That's my approach to "training" for the longer rides I then do periodically over the year (75/85/100 milers) or mini-tours of 2-5 days, and it fits my time, seems to work and doesn't put me on some kind of forced schedule where I get on the bike because I'm supposed to vs. I want to!

Ask your legs, I know mine let me know!

I ride 4 days a week and 11-12 miles per ride. I have two routes both of which are cat 2 out and back climbs. Occasionally I'll do both which is about 22 miles and 2300' of climbing. So I end up with about 20,000' vert. per month. The rides aren't long but the climbing is plenty to keep me in fit which is all I'm after since I have no desire to spend endless hours riding.

During riding season in Tucson I try for 3 rides a week, for a total of between 75-100 miles. An afterwork ride for me is typically 25 miles on the road or a 10ish mile mtn bike ride. Weekends I go longer.

Since I'm still working, and I try to get at least a couple days of lifting at the gym a week, my plans don't always work out the way I'd like.

It can take years of consistent riding to build up a solid base & fitness. It really depends on your starting fitness & goals on a bike. Some train for century rides, others are content to ride the greenway or commuting. Either way, it can take years to build up a solid base fitness for heaver training loads. If you only started in May, you're probably still pretty fresh to the sport. Enjoy!

A little cheese with that whine..... :D Family obligations also a paramount reason for infrequent riding.



Exacto-mundo :thumb: