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Sniff... I can't start my training today. Question about base miles.(19 posts)

Sniff... I can't start my training today. Question about base miles.Kristin
Apr 21, 2003 5:48 AM
I have read my book (Female Cyclist) and the information about this training program (in the book) about 5 times, but for some reason I kept missing the part that said that the program was designed for someone who was already riding 4 hours/week (has a base) and is doing some strength training. So having taken a whole winter off, I guess I'll start the training program later this summer. :-(

However, I'm still riding 80 miles in Menominee on 8/28!! So how long should I build base miles? A month? 2 months? When does one know when thier ready for intervals?
my 2 centseyebob
Apr 21, 2003 6:18 AM
Train for what you're looking to accomplish. Are you looking to "race" the 80 miles or "ride" the 80? If you're not going to race, then what exactly would you be doing intervals for? (How many surges of the peloton are you going to have to chase down?) LSD rides require quite a different psychology/physiology. My suggestion is to train for your specific event/expectations.

PS If they're only suggesting that you need to start with a 4 hour/wk "base" then that'll be easy to make up. You're young, right?

BT
Forget about any stinkin' plan.MR_GRUMPY
Apr 21, 2003 6:30 AM
Just get out there and ride your bike. If all you can do, is 35 miles, that's fine. Just do that, but plan on riding 45 miles next week. Just keep on adding miles every week until you can ride 85% of the distance you plan to do on your special ride.
There is an organized ride out in Barrington next month that you should do. I think that there are options of 45 or 68 miles. It's cheap also.
Who's organizing? What's it called? nmKristin
Apr 21, 2003 6:34 AM
Arlington 500MR_GRUMPY
Apr 21, 2003 6:44 AM
I think the ride is 5/17, and starts at Barrington HS, on Lake Cook rd. 1 mile west of Rt 59. I think that the distances are 30/45/68 miles. Day of ride entry is only $10... Real cheap..... I've got some info at home, that I could post tomorrow, if you are thinking of doing it.
Absolutely. I love Barrington. nmKristin
Apr 21, 2003 7:20 AM
I'm leaning that way, tooDougSloan
Apr 21, 2003 6:38 AM
At your level (not racing), I'd focus more on keeping it fun and interesting. As mentioned, sort of plan a steady progression, and maybe work in some "interval-like" workouts (faster group rides?) about 6-8 weeks before the main event. Do some other events prior to that.

Doug
Do you remember the training program I posted?Kristin
Apr 21, 2003 7:18 AM
The program I chose is designed to prepare a rider to do a century at 16MPH. It includes some off-bike strength workouts, some intervals and lots of zone 1 & 2 riding. Why did I choose a training program?

* To set a goal and work towards it. I'm a procrastinator. If I don't have money invested, a good plan, a schedule and some accountability, it's just a dream.

* To see how I felt after specifically training.as opposed to just riding helter-skelter as I did in the past.

* To create some organized control. (i.e. a reason to ride in zone 1). See, if I don't have a plan, then I'll go out and stare at my
computer, smack myself around mentally for not being faster, then ride in zone 4 the whole way. But if my book (coach) says only to ride in zone 1, then I have a reason and I can avoid zone 4. Its just a mental thing. I think that most people on this board have an abundance of mental discipline--so its probably hard to identify with someone like me--who has very little.

* To avoid injury. Remember 2 summers ago I got ITBS because of
riding at too hard a pace for too long. I may ALWAYS be plagued by ITBS now and that would be a shame, because it happed due to stupid riding.

I thought that this program was designed for someone starting from zero. However, I misread it. In fact, it's designed for someone with some base miles. This makes sense, and secretly I was wondering how I would complete a program that asks me to ride in zone 1 when I can't keep my HR under 155. So, I'll put it on hold for a couple months.

My question today is how long does it take to build a base, and how does one know when they've arrived? And who say's following a program can't be fun? I'm rather looking forward to it. I'm pretty analytical and like figuring out this sort of stuff. (I'm going to post this in a new thread without all the garbage about the training program, which seems to have clouded my question.)
sure, do whatever works for youDougSloan
Apr 21, 2003 7:26 AM
The numbers I hear cited most often for a complete base is 1,000 miles. That could take you a month or 4 months, I suppose. You start your interval training near the end of that.

However, with a specific goal of doing well in an event 4 months away, you may have to modify your plan accordingly. Do base until 6 weeks before the event, would be my rough approximation.

As far as avoiding injury, I think that has more to do with recognizing the signs of injury than following a plan. I'm riding totally haphazard now, and I don't get injured any more than when I was being coached. I've come to recognize the early signs of injury, and back off accordingly. You need to do what plan or not.

Doug
K: Ride lots. Tired? Rest. Strong? Ride more. nmJS Haiku Shop
Apr 21, 2003 6:47 AM
Listen to the poet laureate and the libertarian lawyer:)-Jon Billheimer
Apr 21, 2003 7:00 AM
There's nothing difficult or complicated here. As the estimable Mr. Merckx said, "ride your bike."
Absolutely agreeCHRoadie
Apr 21, 2003 8:27 AM
Unless you're fine-tuning your racing engine for a run at the Tour, just get on your bike and go! Go as hard as you can as long as you can, then rest. Repeat. Want to get better at hills? Find as many hills as you can and go up them as fast as you can, then rest. Repeat. We weekend warriors don't have to religiously follow some training regime to have fun. :-)
True Dat!KG 361
Apr 21, 2003 9:50 AM
I absolutely agree. Yesterday my plan was to just go easy for about 45 miles. My legs were a little sore froma hard day on Friday so I thought I'd play it safe. However, a couple of miles into the ride,I was feeling really great, so I upped it a bit. Result? Best ride of the year in terms of avg speed and how I felt. Lesson? Listen to your body. If you don't feel good, don't push it-you may get discouraged or worse. Feel good, go for it, even if you planned on it being a rest day. The idea for most of us, unless we are training for a specific ride, is to stay fit and have fun. Do these and you will eventually get stronger and faster.
re: Sniff... I can't start my training today. Question about base miles.Fez
Apr 21, 2003 7:06 AM
Female Cyclist?

Aside from fit tips and other misc info, how does this program differ from a non-gender specific training program like Friel's?

But in response to your question, base miles, base miles, base miles. Some say 1,000 miles or 8-12 weeks. It also depends how often and how long you ride per week. Your body will tell you when its ready to start intervals.

Start easy and go easy. It takes time to get the aerobic conditioning back, and the cycling specific muscles need time to get used to riding again. Also, give yourself time to get used to the cycling position again. The most important thing is to ride regularly.

For me personally, after a long layoff I started cycling again. I rode 20-25 miles per ride about 4-5x per week. I started to feel good and interval ready after about 10 weeks. YMMV.

If you ride regularly and easily to avoid injury, you should be finished with base training before August 1. That should put you in a good place for your event at the end of August. Just avoid the temptation to overexert yourself with all the hammerheads who did their base training last winter! Good luck.
The Female CyclistKristin
Apr 21, 2003 7:45 AM
The program in the book is an adaptation of Freil's and is not gender specific. The book, though, contains lots of excellent information that is specific to female athletes: monthly hormonal changes and how it affects physical abililty, menopause, pregnancy, and how all of these things impact training. I found out stuff from this book that no one had ever told me before. Its been a great resource.

Your response on base miles was super helpful, thanks. I'll plan to do a VERY slow and easy 80 miler in June, then shoot for my first cetury in Aug/Sept. Thanks!
OK, hormones got my attention...PseuZQ
Apr 21, 2003 11:57 AM
I've often wondered about that. I can be a PMS nightmare and wondered about the extent to which it affects my cycling.

I own the Friel book (even though I don't race). Is there enough useful info in this book to warrant a look?
For $12 I think it is.Kristin
Apr 21, 2003 12:32 PM
She described my month in more detail than my ob/gyn ever did and then from an athletic perspective. My favorite quote from the book (paraphrased) is, "Those days that a woman feels as sleek as an elephant and agreeable as a panther....are the days she could put out her strongest performances..." Again, very paraphrased; but it made me laugh. I usually avoid the bike and slink around with a fork in my hand for those 3 days!!

Here's the link:
http://www.amazon.com/exec/obidos/tg/detail/-/1884737587/ref=lib_rd_next_6/104-7518276-1959920?v=glance&s=books&vi=reader&img=6#reader-link
Looks cool...may have to get it! (nm)PseuZQ
Apr 21, 2003 2:00 PM
Sounds like me - "I can't start my diet today" nmdzrider
Apr 21, 2003 7:18 AM