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Question on base training(19 posts)

Question on base trainingMick
Oct 8, 2001 5:38 AM
I've been riding for years (don't ask how many) and have never worried about the variety of training rides. In other words, each ride is a hammer ride. As I mature in the sport, I'm reading about different training methods including easy, recovery rides.

I have a heart rate monitor on order but I don't have it yet. Saturday I attempted a long recovery ride by feel, easy on the legs, easy on the heart. A 60-mile ride that normally takes me 3.25 (18.5 mph) hours took me 3.63 hours (16.5 mph).

On Sunday, I didn't feel recovered. I went out for a 40-mile interval training ride and felt absolutely empty. I managed a decent session but it was a lot more difficult than I expected.

Should I have been abnormally fatigued the day after an easy recovery ride?
No way.............zoom
Oct 8, 2001 6:34 AM
The idea behind a recovery ride is to recover. If you felt "empty" after intervals and managed a "decent" session you my friend are headed down the overtraining road. You should go to Amazon.com and by the Cyclist Training Bible, by Friel. Good book. It explains that no amount stuff you can buy, ie HR moniter and wattage meter, is as acurate as you are. If you feel like poo, you ride like poo. Take a rest watch your Tour tapes or do something else for a day or two so that you can have a QUALITY interval session and not a descent one. It's all about quality of training not so much quantity. My $.02
too hard.vanzutas
Oct 8, 2001 6:35 AM
I am far from and expert but Chances are you still went too hard on your recovery ride. I have tried it myself when I first got a heart rate monitor and the suggested recovery pace was excruciatingly slow. Also 60 miles is probably a little long for recovery. I usually only go out for an hour for recovery.

Adam
re: Question on base trainingcyclequip
Oct 8, 2001 6:46 AM
"One recovery ride does not a rested rider make", or something like that. You never learn to ride real fast till you first learn to ride real slow.
Training regime:LAIrish
Oct 8, 2001 7:23 AM
Someone directed me to this site when I posted a question about training the other day. It's got some great advice, including sample training routines.

http://hauns.com/~DCQu4E5g/Index.html
Friel Says.......Len J
Oct 8, 2001 7:47 AM
"The difference between an amutaur & a pro is that the Am doesn't ride easy enough on easy days."

It just doesn't feel right spinning easy at 13 MPH for an hour. How can this be a training ride? The truth is that your body needs these kind of rides to repair itself. Friel also says that the purpose of training is to overstress your body so that it can overcompensate in it's recovery stage which builds extra strength. If you do your easy rides too hard you are not allowing your body time to finish this "overcompensation" phase.

I am on my second reading of Freil's book as I prepare for developing my training plan for 2002 & he really does explain things well. (Of course it takes someone like me a few readings to not confuse myself & everyone else)

My .02
Len
what's the title of the book?shylock
Oct 8, 2001 8:34 AM
...need a good training manual

thanks
"The Cyclist's Training Bible" by Joe Frielzoom
Oct 8, 2001 8:49 AM
I'm with Len, you have to read it like 2-3 times to take everything in and understand it completely, once you can do that your golden. Check Amazon.com
One other thing...Jon
Oct 8, 2001 9:22 AM
As was suggested, your recovery ride was way too long. The reason you felt like crap was that
your muscle glycogen stores were not replenished. So a 30 min. to 1 hr. ride at 13 to 15 mph
would have been more appropriate.
See Jon...Len J
Oct 8, 2001 9:30 AM
I am trying to learn! :)

Len
See Jon...morey
Oct 8, 2001 9:53 AM
When I was younger I was able to hammer every ride. However, now that I am nearing 60, training is another matter. I also took a recovery ride that was a little longish, tailwind, with my son. I not only was dead on the ride, but all day and the next. Recovery rides have to be shorter, and much slower!
You've got it right...Jon
Oct 8, 2001 10:28 AM
Len,

Since I'm almost as old as Morey!!, I really pay attention to training/overtraining markers such as
soreness, sleep quality, and morning resting heart rate. If you keep a daily log before long you'll
notice a pattern that's unique to your own recovery process. That knowledge really helps in refining
your trainingand riding patterns. I've done this for the first time this year and found it has really
paid off in better recovery and faster times.
You've got it right...morey
Oct 8, 2001 10:56 AM
Its hell to get older! but it is even worse to be called old by an "old Geezer"
I have really noticed a change in my recovery levels in the past 2 years. I do everything the same way, however it feels different. You hate to think its the aging process, but maybe it is? I still avg. over 18 mph, for 1 block!!
Sorry MoreyJon
Oct 8, 2001 12:43 PM
From one geezer to another: getting old IS a bitch! Fight it all the way. For me, a successful
rearguard action has been to never use age as one of my excuses! And when I go hard, I really
go hard, as close to 100% MHR as I can push it without falling off the bike.
Getting oldguido
Oct 8, 2001 1:24 PM
That's the spirit! I'll ride, hard, until I die. But recovery is another matter. I have a bike with fenders, 28C tires, lower gearing, no speedo or heartrate monitor, that I use for recovery rides. I just go out for an hour or so into residential neighborhoods and explore, riding by feel. Riding with others is always to some extent competitive. You don't need that all the time, no matter how young you are.
Great strategy! (nm)Jon
Oct 8, 2001 3:19 PM
I thought it was a little too serious for most beginners.vanzutas
Oct 8, 2001 10:48 AM
I have been riding for a while and I wanted to start a structured training plan. I read friels book and it was a little too structured for me now. you have to know all of your races for the next year and rate there importance with A,B, or C. you also need several specific training goals, like "climb white hill in 22 minutes". If someone is just starting in training friel is a little too serious in my view.

On that note does anyone have a suggestion for something better for a beginning racer?

Adam
I thought it was a little too serious for most beginners.Jon
Oct 8, 2001 12:39 PM
If you can get a hold of the programs Chris Carmichael posted on Bicycling.com a year ago, they're
quite good for generic programs. See if any of them are still archived at the web site. Also, in the
October issue of Bicycling, Adam Myerson wrote a short article, including a good boilerplate
training microcycle. Serious Cycling by Ed Burke also contains useful training info.
Try this web site,,.bear
Oct 8, 2001 12:59 PM
http://hauns.com/~DCQu4E5g/Index.html
coach Carl is make so much sense,,to me anyway