Bike fit
 

Before I started a few weeks ago, I got a professional bike fit. I have used the guy years ago. I went in thinking that he would lower my saddle and raise my bars. He raised my saddle 11mm and moved it back 25mm. And he lowered my bars quite a bit, but shortened my stem 1cm. And also adjusted my cleats(Shimano). In the seven rides I have had no pain except my butt.Yesrerday the butt pain disappeared.

Slowing improving
 

I finished a 20 mile ride ( in Zone 2 for you techies). The butt soreness is gone and that is a big step. I felt pretty good and I will repeat Wednesday( Monday, Wednesday, and Friday rides). My goal is to just build a good base and then I will work on some speed. I had mentioned earlier that I had a pretty good bike fit, saddle position, bar position, and cleat position on my shoes. No knee or back soreness(knock on wood).

Just remember you are doing better than most 70 years. 😀

I had a wake up call. I have been riding 20 mile rides at a zone 2 pace ( 125-135 bpm for me). Monday of this week, I kicked it up to 135-140. I didn't have a problem on the ride, but Wednesday my legs were DEAD. I recovered and today, I went back to 125-135 and stayed in a lower gear and actually was able to ride the same speed. In my 50x21, I am comfortable riding 14.5 to 16 mph keeping my heart rate in the 125-135 zone. Towards the end I do a couple of higher speeds ( for a 70yo).
Bottom line, I need to keep my heart rate in the 125-135 zone and keep riding a lower gear and increase my spin rate. It's taking some time, but I am slowly accepting that when I get fitter, I will still riding quit a bit slower than I did 10-15 years ago.

Good stuff.

I'm still figuring out my recovery time. It's longer, that's for sure, and that's how I've fallen down the over-training well a couple times.

I load my recorded rides into Golden Cheetah, the free ride analysis software for showing trends and details with a power meter. A couple of years ago, in the early spring, I felt "slow", "weak". Is this all I have? Am I too old? Will I be slow from now on? No. Looking at the previous year, it took most of the season to get back up to speed. I was fine by summer.

See how you are doing after 4 months, or in next year's warmer weather


(I go by power range now for setting a pace, instead of heart rate. But 10 years ago, my maintainable heart rate was the low 140s, now it's low 130s, maybe even less. I can still set some personal records on Strava at these lower heart rates.)

73 here. I do what's comfortable for the speed I want to go. I have no idea how fast I'm spinning, and don't care.

Getting better
 

I rode 26 miles at a zone 2 pace today. My butt is getting better. But, I also felt pretty good after the ride. I have changed my routine to 25+or- on Monday and Friday, and a short windsprint ride on Wednesday( warmup, 30sec sprints with cooldowns and only about 10 miles). I am still amazed how my new bike fit has worked out. No back or knee pain. My horrendously, bad back is tired after the rides, but no serious pain. A real accomplishment with Rotated Scoliosis, Arthritis, and multiple discs problems.My goal is ,by Spring, to be going 17+mph in my 50x19 in zone 2, and being able to ride in short periods at 20-23 mph without blowing up.