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what do base miles feel like?(10 posts)

what do base miles feel like?werdna
Dec 8, 2001 12:33 PM
What exactly do base miles feel like?
What are your muscles supposed to feel like?
What about your heart?

Thanks,
Andrew
re: what do base miles feel like?High Gear
Dec 8, 2001 6:33 PM
They feel very easy and you have to really gear down for any hill as to not get to the point of gasping. Base is 70-80 or your max heart rate. A monitor is almost a must. If you don't have one then stay on the flats, keep up a pace and back down if your breathing starts to get labored.
Actually..geof
Dec 8, 2001 11:26 PM
It can be less than that (70-80). Some beginners can actually hit they're AT at this range. If you don't want to get an HR monitor do what 'high gear' says and REALLY cruz... Base mileage is suprisingly easy and most recreational riders never do any real "base" miles because it almost feels too easy to do any good. But this is where your body builds the foundation thus "base" of your fitness. No other training (intervals etc) can be any good if your base is not sound. It should compose most of your training, especially in the off season. Base rides should last anywhere from 1 to 4-5 hours depending on your fitness and your experience.

Ultimatetly do as HG says and get an HR monitor. Then go through the testing to find out what your max HR is and what your AT (anaerobic threshold) is. Then, you'll base all of your training time and percentages off these numbers.

Check out Friels training bible. Very good source...

Good luck...
How important are base miles?Kristin
Dec 9, 2001 5:55 PM
To ride at a pace where I can sing would require 8 MPH on hills. That's just slow. I'd have to be pretty convinced that there is "real" added benefit to going that slow before I would refuse to muscle up a hill that was giving me trouble. So where's the beef?
Slow is relative...Geof
Dec 11, 2001 11:44 PM
Base miles are generally on flats. I live in CO so it's tough to do true base miles. (trainer time or really slow hills) The ease of the workout is based on a percentage of your VO2 max. About 55-65. These are critical miles that MUST be the major effort of your overall training otherwise everything else suffers, either due to lack of adaptation, or simple overtraining.
It seems awesome...after a whileSimpleGreen
Dec 9, 2001 8:00 AM
My experience has been like this.

I ride right around 70% of MaxHR, spinning an small gear. No strain on the muscles. Then I concentrate on relaxed breathing, especially exhaling properly. I'm by no meanings huffing and puffing.

After 2 hours or so, I start to feel a change in my cardio-vascular system--almost as if breathing gets easier. Lots of base miles day after day can bring about nice aerobic gains. Flat roads are almost a necessity.

I'm a firm believer in using a HR Monitor and using a training book such as Friel's or Charmichael's. You don't need a fancy HRM either when you are getting started. Using a handlebar mount is helpful, because you can always see your heartrate. I think the key is staying in your zone.

Good luck and ride slow (when doing base miles)

SG
It seems awesome...after a whileWoof the dog
Dec 9, 2001 8:19 AM
>After 2 hours or so, I start to feel a change in my cardio-vascular system

now, thats a pretty funny statement.

Woof.
not breathing hardDog
Dec 9, 2001 9:02 AM
basically, base training is riding long miles without breathing hard; if you are breathing hard, you are probably approaching your anaerobic threshold, which is not base training; base training teaches your body to burn fat better, increases all the little capillaries to your muscles, and conditions your body for later more difficult training -- "training to be able to train" I've heard it said

your power muscles should not be sore following base training; quite possible, though, that your support muscles, neck, back, arms, etc., might be a little sore until you get lots of miles in

don't know what you mean about the heart; if you mean is base training good for it, I would think it is excellent

Dog
Like thisKerry Irons
Dec 9, 2001 1:18 PM
Base miles - you can sing while riding
Endurance miles - you can talk while riding
Hard miles - you can grunt while riding
Intervals - your tongue is on the stem
re: what do base miles feel like?Lone Gunman
Dec 9, 2001 7:39 PM
"You must learn to go slow before you learn to go fast, grasshopper." Actually I have no idea who said this, but it is very true.