Need Help Developing a Training Plan. Lots of Base?
 

I'm 23, 135lbs and I've been commuting for 2 years now, less than 5 miles 1 way. Last summer I got a decent road bike and put in about 2000 miles over the summer/fall(rides and commuting). Was living in Olympia, Wa, so my riding diminished greatly during the rainy winter. I've put in a little over 1000 miles since march when i got my computer, plus a bit on my trainer.

When I'm on the bike I ride as fast as i can manage. No real training or anything. I recently got my hands on an HRM and apparently my typical HR is around 170. Even just putting in a decent(say 60% of max) effort to do 20MPH. Now, 2 factors that might affect(maybe not) that # are altitude and temp. I moved to Billings, MT, and this is where I've used the HRM. 3500' instead of sea level, and 90's or more instead of 60's that Im used to.

I'm not too shabby as a cyclist, but definitely want to improve. Since Ive never really done any base, i think thats a huge part of my problem. I also have never set up a training plan, and am kind of clueless. Been browsing this forum a bit, but still clueless.

First, Should I use my HR for base, or being able to say a few words at a time for base? because i can speak somewhat while doing 20MPH, but HR seems way too high for base mileage, but like i said, im clueless.

Second, How much base per week? Or, is there a such thing as doing too much base per week?

Third, would a few weeks of base only be best? or should i throw in intervals from the start?

Objectives: A:Build Base B:Increase avg speed

Mon 4 hrs base
Tues 2x20's
Wed 3 hrs base
Thurs 1 leg drills
Fri 3 hours base
Sat just ride
Sun off


This is what I came up with for myself, but I'm really open to any suggestions. I'd like to find some fast group rides and be able to hang, and maybe crits or road races a year or so from now. Any help is very much appreciated! oh, and I plan on picking up a book or two on it, i just havent yet. time crunched cyclist and the cyclists training bible?

Thank you!

Increasing avg speed is a poor objective. It leads to riding as fast as you can all the time, which is ineffective training for racing unless your goal is to tow the field around until they go hard and drop you.

When training for racing, you need to go really hard when its time to go hard, and really easy when it's time to go easy. "base" training means Z2, not as hard as you can go.

If you've only done 1000 miles since March then suddenly doing multiple 3-4 hour rides is going to make you tired. You will need to work up to that.

I would not suggest starting base now. You want to periodize your training to fit with the racing season and your A races. (See Friel's training bible book). Instead, try group rides now. Do some interval work (2x20s or something shorter) one day a week. Do a long (3-4 hour) endurance ride. An easy ride between your weekday block and the weekend when the group ride is. JRA for the rest. Don't ramp up the volume too fast.

I would recommend training crits if you can find one in your area. This is my first year racing and while I have a decent engine my pack skills stink. I plan on regularly racing training crits next year.
As for the training, +1 to ericm979.

What exactly do you mean by base riding? Tempo, lactate threshold, Long steady distance, junk miles? Base is a portion of a periodization schedule where you get your miles in at a reasonable and steady pace. The purpose is to build endurance, build up your supporting muscles and ligaments to prepare for the next phase of the schedule where you incorporate longer rides and intervals. It would seem that with 2,000 miles under your belt, your base is probably sufficient. Time to incorporate tempo, LT, VO2max and a long rides into your training.

I guess tempo, although i must admit i dont know the difference between tempo and LT. What i really want to do is get my heart rate to drop. riding around at 170BPM doesnt leave much headroom for when a hill comes along. And it isnt that Im riding crazy close to my limit. I think acclimatizing to the heat will help, but still, I was wondering what i could do to make my heart more efficient. Would 2x20's do it better, or lesser efforts for longer?

thanks for the help guys!

You really haven't ridden very far yet. 2000 miles in the summer/fall last year? 1000 miles since March?

I disagree with SlowOlympian, in my view you have no base to speak of, yet. I'll typically spend about 12 hours on the bike each week during the base training period, which adds up to maybe 800 miles per month. But forget the miles and start measuring your training by duration and intensity.

Go back and read ericm979's advice, above. Forget about increasing average speed at this time. Do a lot of your riding in HR Z2 (you can google for how to set up your HR zones.) You'll feel you are going really slow - the top of z2 will be way below 170 - but that doesn't matter, over time your aerobic fitness will improve. Joe Friel, in his training bible, suggests that before starting to develop a training programme along the lines he suggests, a new cyclist should just ride their bike steadily for a year. And since you mention aiming for racing next year, you have time to build up to it gradually.

Well - I have no idea why people ask strangers for specific training plans - if they are not going to offer specific limits on what they want to do and how much time they have to do it.

A "summary" of Chris Carmichael's training book could be:

Pick a goal. (a realistic goal)
Measure your current fitness. (as a fraction of what your goal effort will be)
Perform work outs that are either as long or longer as your goal but easier.
Perform work outs that are shorter than your goal but much harder in intensity.

That is all there is - no one can tell what you need by reading a few lines on the Internet.....