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Weekly long ride(2 posts)

Weekly long ridegirodebirdman
Aug 12, 2001 3:17 PM
Hi. I have been riding for about 2 months (well, I have been riding a bike since I was 4 or 5, but just started on the road bike thing). Anyways, I have decided I want to build a base and race cross this fall. I have been doing 6-9 hours per week since mid-June. Somewhere I read it was good to ride long once a week. How long should this be at my weeekly mileage? Today I went bymyself for 56 miles which took me 2:45 (about 20mph), and my Heart rate was about 130 (I am 24 years old, so my max HR should be 196). For a long ride, should I be going longer, shorter? What about faster, slower? Also, what should I aim to for time per week spent cycling, if I would like to race cross? I have the next month off, so I can ride as much as I want, but with only 2 months background, I don't want to overdo it. Thanks in advance
re: Weekly long ridebadabill
Aug 12, 2001 5:30 PM
Read up on some of the good books out. Carmichaels book is good. what works for me are intervals 2 times a week, a flat tt once a week and a long ride (100 mi+) on the weekend. I dont race as much as I used to but plan on doing cross this winter. A lot depends on the course you ride. Cross races are 45min of allout effort, so work toward that goal.