Respectable training base?
 

What is a respectable training base for cycling. I'm starting to get back into getting into phenominal shape again. This week I am biking to and from work like usual for 5-6 days which is 15 mins either way. On top of that monday wednesday and friday I am swimming 20 minutes and then biking 30 minutes before lifting weights and biking home.

I am going to increase the time on the bike pretty substantially. Possibly to an hour a day or more in the future. What is a respectable time on the bike per week?

Depends on what you are trying to achieve, and what sort of time on the bike. You can google for cycling training programs that will give you schedules for any time from about 7 hours per week upwards. I'd say seven was a bare minimum and you'd have to use that time intelligently. You'd certainly need to incorporate some much longer rides into your current schedule - 15 minutes isn't really enough to get thoroughly warmed up.

Geez, I wish I could get into phenominal shape by biking 15mins twice a day :D Coming from a 9-5 worker (on my feet/physical labour all day), if you are looking to get into decent bike form, i'd say aim for 1hr rides through the week with 1-2 hard sessions (intervals or race like efforts) and then some steady, longer rides at the weekend. Include 1-2 rest/recovery days (I like mon/fri). 8-10hrs a week is all it's ever taken for me to stand on the podium at races.

And base, meaning what you should have in your legs before doing hard efforts or intervals, say 1000 miles or so. Most enthusiasts ride year-round and so can do hard rides anytime, but starting off it's better to work up to it. There are other ways to measure besides hours, too. 150 miles/week will usually keep you with the main group on club rides. Miles is nice because most group rides are measured that way. I like to measure my weekly burn rate in calories - 7000 is a good week. Polar has an accumulated intensity function in the software for higher end HRMs. 600/week is about my steady max before overdoing it.

The 15 minutes each way is mainly up hill with a hill that goes from 7% to 20% for an elevation of about 400-500 feet in around a quarter mile. That is not the total distance, but it is a good hiill when carying a bunch of crap. I am also carrying 30-50 lbs of school books, clothes, food, change of shoes, swimming gear and the like. This ride is 3 miles one way.

I can usually bike around 20 miles in an hour on my trek soho for base miles and with this little exercise I am still in shape enough to go run 3 miles with no problem if I wanted to along with anything else physical laboring.

Also remember I am not saying that my 15 mins both ways and 30 mins of biking and a 500 yard swim 3 days a week is my base program goals. I am saying this is what it is this week and every week after this week I'll adjust it according to my fitness level.

Monday wednesday and friday look like this...

15 minute bike to work, work for 4 hrs, swim 20 minutes, bike 30 minutes, lift weights 1 hour and 20 minutes, bike home 15 mintues.

With this type of schedule I would hope that I am not out of shape as my weight schedule is also demanding as well.

Tuesday Thursday and Saturday instead of doing cardio I am doing 20 minute of core work. with my regular push pull legs routine.

You mistake what the term "training base" means. Otherwise you have include a particular race goal or fitness level you wish your training base to provide.

Wasting your time typing in an Internet forum will not improve you condition. Try riding more and typing less.

That sched will not get you into phenomenal cycling shape. Weights won't help much, if at all. Like RC says, ride your bike. Fair cycling shape - you can ride a hilly century in under 6 hours. Phenomenal - you can ride up a 6% grade at 17 mph.

I weights wont help my cycling much. I lift weights to enhance my physical appearance, enhance bone growth, decrease muscle loss over time as well as other factors as well. If I could average 17 mph up a 6% gradiant I would have to go back down to 160 from 190. Not happening.

20 hours a week in the winter is respectable base

I'll catch up. I'm shooting for an hour and a half maximum for each day including my 1 hr to 1.5 hr weightlifting session.

My friend and I had the idea of biking to Tillamook from Vancouver Washington to buy some ice cream :-D. its about 90 miles from our house and its through the mountains. I told my friend if she can find a safe way there I'll go. Of course we'll have a friend back us up just in case we can't make it there.

I think in 3-4 weeks I'm gonna give it a go :-D, I know call me crazy, but I think we can endure.