long slow ride - how do you do it ? post some tips ?

[The Ouzo]

So in an effort to follow some sort of training program I registered on Fittrack yesterday.

Now according to the training plan I had to do a long slow ride today, keeping the HR avg at 70%.

 

How do you do this on the road ? With great discipline I managed to keep the average at 75%, but it was VERY difficult to do.

On an indoor trainer its much easier to ride slow, no hills or wind to contend with and no trucks just begging to be chased.

 

So, in and effort to help others, post some tips here.

 

What I did was to put a really easy listening playlist on and just cruise.

[covie]

flat peace of road spin away its not tough to do its just boring, but its crucial to do.

[StevieL]

I also battle with this...

Every training ride turns into a 100% effort.

[DR ◣◢]

Don't do it solo. Get a training partner and sit and chat all the way.

 

Time passes quickly and you don't get bored.

[The Ouzo]

flat peace of road spin away its not tough to do its just boring, but its crucial to do.

boksburg is hardly hilly, the road I ride has a few rises in it though, but nothing to talk about.

[covie]

I also battle with this...

Every training ride turns into a 100% effort.

 

And if you read Joe Friel's training methods (as well as others) you will realize all your doing is going up the fitness curve at 25% instead of 100% by going to hard, when your supposed to be doing easy sessions.

[Escapee..]

Don't do it solo. Get a training partner and sit and chat all the way.

 

Time passes quickly and you don't get bored.

This is very good advice, definitely works for me

[Honkdonk]

Same here. I go out with the best intentions of keeping it chilled and relaxed, but half an hour in and I end up giving it horns. As long as I feed and drink things seem to be ok. Even on the IDT its a sweat pouring epic. No half measures, but that is the story of my life. But I can see the results - did my best distance/ave speed this last weekend, weight loss and recovery times improving.

No Dr Jeroen Swart am I, but its all for the enjoyment and health benefits.

[Carmichael]

difficult but with my epic partner chatting and joking.. hehe

[SwissVan]

If you want it bad enough it can be done.... takes dedication, discipline and years of practise to ignore the instincts.

 

If its hilly / windy use your gears and try avoid steep hilly routes...

 

 

EDIT: Training partners / Peer pressure...LOL they can be the disruptive because their goals or training zones might not be the same as yours.

Edited October 24, 2012 by SwissVan

[DIRT EATER KZN]

Im dreading my base period but this year i do it right..........i hope

[Cheese]

So in an effort to follow some sort of training program I registered on Fittrack yesterday.

Now according to the training plan I had to do a long slow ride today, keeping the HR avg at 70%.

 

How do you do this on the road ? With great discipline I managed to keep the average at 75%, but it was VERY difficult to do.

On an indoor trainer its much easier to ride slow, no hills or wind to contend with and no trucks just begging to be chased.

 

So, in and effort to help others, post some tips here.

 

What I did was to put a really easy listening playlist on and just cruise.

Hi Welcome to Fittrack, I agree some of the training is easier controlled on Indoor trainer especially the intervals.

 

However to do LSd keep in small gear in the front and cruise easily, Your hart will raise when you do a hill but that is not an issue.

 

I found Fittrack helps to keep me motivated.

[RudoJ]

speaking of base training, when do most of you normally do it?

Busy getting back into some kind of form slowly but surely, and want to do ot all according to the book this time.

[Li Mu Bai]

So in an effort to follow some sort of training program I registered on Fittrack yesterday.

Now according to the training plan I had to do a long slow ride today, keeping the HR avg at 70%.

 

How do you do this on the road ? With great discipline I managed to keep the average at 75%, but it was VERY difficult to do.

On an indoor trainer its much easier to ride slow, no hills or wind to contend with and no trucks just begging to be chased.

 

So, in and effort to help others, post some tips here.

 

What I did was to put a really easy listening playlist on and just cruise.

easiest way to keep an LSD ride honest is to ride with a few guys who are slightly weaker than you or less fit, and keep to their pace.

[Ispeed_V]

Quite simple - ride slow for a long time

[Joe Low]

You might be able to cut yourself some slack if you:

 

Re-assess your max heart rate to see that you're working to the right number for 70%.

 

Then if you calculate your heart rate % according to the Karvonnen method you will get a higher number for 70%, than the straight 70% of 205bpm or whatever it is.