Intervals or long rides

[DIPSLICK]

i was once told, think of base mileage as a foundation the higher you want to build, the stronger the foundation needs to be,,,

[NotSoBigBen]

Mike bike,s advice or get a single speed .I only do interval training 2 to 3 hours max. No time for 4 hour traing sessions

 

Eina bliksem

['Dale]

i was once told, think of base mileage as a foundation the higher you want to build, the stronger the foundation needs to be,,,

 

Yip.

The higher the peak, the bigger the base.

[SwissVan]

how do you know when you have achieved your BASE Miles and you are ready to start with interval training.

I'm new to this and would like to know a little more about base miles sorry for asking this in this thread

 

Good question

 

If you have been doing "base type training" for awhile and no longer see any improvement in your cycling then its probably a good sign that you need to introduce something more challenging.

 

If you don't really monitor your cycling efforts and cannot tell if you have reached a plateau then I would say after about 3 or 4 months of consistent training....all depends on your level of fitness and how many years you have been doing the sport EDIT and the type of event / distance you are aiming to race.

Edited July 29, 2013 by SwissVan

[Cat2forLife]

I really find all of this information super helpful and I have been reading about intervals and wanting to start trying them for a while now, but I'm not really sure how to monitor my effort.

 

I have a heart rate monitor, and I know how to work it and what not.

 

What is Lactic Threshold, and how do I calculate it? Or is there some other way to monitor my effort?

 

If it helps at all, I am 21 years old, I weigh72 - 74kgs.

[Iron]

I really find all of this information super helpful and I have been reading about intervals and wanting to start trying them for a while now, but I'm not really sure how to monitor my effort.

 

I have a heart rate monitor, and I know how to work it and what not.

 

What is Lactic Threshold, and how do I calculate it? Or is there some other way to monitor my effort?

 

If it helps at all, I am 21 years old, I weigh72 - 74kgs.

 

hands down the most difficult thing you need to get over or do is learn about yourself and your own body . what works for the one will not work for another .

i suggest a training centre of sorts to get you up to speed till you able to take over on your own .

[DC Carbon]

99.9% of the people that reply on these posts are not pro cyclist or trainers and will not be able to give you good training advice lol...

[DIPSLICK]

99.9% of the people that reply on these posts are not pro cyclist or trainers and will not be able to give you good training advice lol...

 

OH WELL THERE WE GO CLOSE DOWN THE THREAD

[Wyatt Earp]

True stories bro's.

[Iron]

99.9% of the people that reply on these posts are not pro cyclist or trainers and will not be able to give you good training advice lol...

 

and the 00.1 % ? there must be at least one ?

[DIPSLICK]

IN FACT ITS TIME TO CLOSE THE HUB,,,MATT PLEASE THE MAN HAS SPOKEN

[Eldron]

Intervals make you a better rider. Any intervals will do. Short, long, hard, super hard, medium - they all work.

 

Thrash every hill on the ride, sprint for every city limit board, go hard for a minute every time you see a red Toyota - there is no right or wrong with intervals.

 

About the only rule is - don't do two hard interval days in a row.

 

Obviously a personalised and professional programme will beat random interval work but any intervals are better than no intervals!

 

Go forth and experiement - there is no right or wrong...

[Andrew Steer]

and the 00.1 % ? there must be at least one ?

I think you should drink more...

[JGR]

99.9% of the people that reply on these posts are not pro cyclist or trainers and will not be able to give you good training advice lol...

Did you know Mark Spitz's coach could not swim? Just because someone has good sports genes does not make them the best trainer or sports scientist. In fact they mostly do what they are told and have never had to think about what session is next .....

 

I would also rather take advise from average Joes that have they same issues and training realities that I do in terms of time/work/family ect.

 

Your comment was proper DOF

[Bike Mob]

i think you are done with base miles when you can sustain the necessary duration for the entire length of the longest race in your calendar at aerobic level without experiencing heart rate decoupling of more than 5-7%

 

Decoupling is technical and hard to gauge without a powermeter for certain but if you are monitoring your heart rate trends then your base should be fine by the time your heart rate stops averaging lower numbers weekly for the given duration / workout

 

ie unfit ave 160bpm and steadily decreases per week as you gain fitness, then wont drop below 145-150bpm ave for the same rides - move on to a harder workout.

 

The closer you are to race day the shorter and harder the intervals become. - do not peak for race 1

[rouxtjie]

one word....tabata