|Another base riding question||Mazinger|
Apr 28, 2003 5:49 AM
|So after a two year break I'm getting back into cycling.
I'm just trying to log on as many miles as I can for the next few months.
Is there any kind of average speed I should be riding for base miles? Or does it depend on the rider?
I'm currently averaging around 13 to 14 MPH comfortably on rides.
|Bas training should target||Steve_0|
Apr 28, 2003 5:51 AM
|your aerobic threshold; not any given speed.|
|Two methods: Perceived extertion and % max heartrate||willin|
Apr 28, 2003 12:31 PM
|Id suggest you go buy a book about training again, so you dont waste time doing it wrong (I say this from experience).
Two ways for base miles are as a perieved exertion on a scale of 1-10, where 1= couch potato and 10= flat out, maxed, puking. 2 is a slow walk, 9 is well into the Anerobic threshold.
I would aim for a 6 on this scale, maybe 7. You should be able to sing, or speak with your pals while you are riding. Put another way, easy arobic.
The other way is as a % of max heartrate. First you need to find you max, then go about 60%of that amount.
Either way, less exertion is bettr than more. This is hard to do though, bcause of everyone's tendency to want to go fast.
After 10 years off the bike, it took me 18 months and 8000 miles to understand this last part.
If yu create a big big base of "easy miles" then when yiou are ready to start training to go fast, you will be able to go very fast. If you start training to go fast without this base, you will not be as fast
Have fun, welcome back