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testing before getting in shape again?(7 posts)

testing before getting in shape again?DougSloan
Sep 8, 2003 6:52 AM
I'm now no doubt in the worst shape I've been in in 6 years. Only rode 16 hours for the entire months of July and August combined, except for a 13 hour event the end of July. My tendency is to dive back in, trying to get to where I left off in my best condition immediately. I realize I can't do that now, after being sore after a 2 hour relatively easy ride last week.

So, what's the best test to determine where you are to begin ramping up again? I have no idea. There are the 10% per week ramping up schedules, but that's fairly meaningless right now. Any ideas? Maybe just go attempt a century and see how hard it is? A 10 mile TT would be horrific right now. Not sure that 3 mile TT has any meaning, either, for longer rides. Thanks.

Ramp test with a power meter? nmSpunout
Sep 8, 2003 7:49 AM
re: testing before getting in shape again?lotterypick
Sep 8, 2003 7:49 AM
I'm working on a similar thing and here's what I'm doing.

I'm riding for an hour and a half at the lower portion of my target heart rate. For me my range is about 140-160. I rode last Friday at 150-165 and it just tired me out and I was semi sore, more tired.

I rode in today at 140-155 and it was much nicer yet a good work out.

My thinking is that I'll get stronger over time while my heart rate will stay the same. At least it's tailored to my fitness rather and body (how I'm feeling) rather than speed.
LAT Test...biknben
Sep 8, 2003 7:53 AM
Every month I do a test to determine LAT. I got it from Friel's Training Bible.
T3e CP30, Speed
BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.

I always do it the exact same way during rest weeks and use it as a benchmark for LAT, and Avg. Speed.
If you are looking for a baseline..........Len J
Sep 8, 2003 7:56 AM
I would suggest either a 10 or 25 mile Flatt, out & back, TT. The results may be ugly, but they will tell you where you are. I would then retest on the same course once a month as a guage of improvements in your fitness.

In terms of ramping up, I don't use milage, I use time. I start with a 2 hour ride (YMMV depending on where you are starting) and then keep adding a 1/2 hour per week to my longest ride. In a month, I'm up to a 4hour ride, in two, I'm up to a 6 hour ride once a week. I do these rides in zone two, aimed at improving endurance. I don't go much beyond 6 hours as this is the longest I am likely to be on the bike. If I was training for something longer, I would ramp accordingly.

It also depends on what you are training for.

take it easygtx
Sep 8, 2003 8:12 AM
Just go with the flow. I just ride when I can and try not to worry about "training." I'm in the same boat as you--work full time, recently had a kid, am maybe on the bike once or twice a week for 1.5 to 2 hours at a time--and am also in the worst shape of my life. But I actually feel pretty good as long as I don't push too hard. Regarding getting sore, this doesn't happen to me anymore after discovering this stretching program. I stretch for about 10-15 minutes before and after each ride and feel great afterwards. (btw the illustrations in this book are terrible, but the method really works)

I'm also a big fan of Cytomax. The anti-burn lactic acid reducers really work IMO.
decided to use a coachDougSloan
Sep 9, 2003 6:16 AM
I decided to use a coach, a local pro rider who has coached some others with good success. I think that could maximize the efficiency of my limited time available. I assume he'll conduct some sort of test up front. Meeting with him Friday. Thanks.