Training

On Tue, 15 Jul 2003 19:58:45 -0700, "Sonarrat" <[email hidden]> from

url='http://www.snowleopard.org/'http://www.snowleopard.org//url said:

I found all of this very encouraging, and I'd like to keep up training... but where should I start?

Ride faster.

--
home.sport.rr.comcuthuluOpen ↗ human rights = peace My life is a patio of fun!
11:58:13 PM 15 July 2003

Kevan Smith <[email hidden]/\/\> wrote:
: On Tue, 15 Jul 2003 19:58:45 -0700, "Sonarrat" <[email hidden]> from
: snowleopard.orgsnowleopard.orgOpen ↗ wrote:

:>I found all of this very encouraging, and I'd like to keep up training... but where should
:>I start?

: Ride faster.

No, ride slower. You need the fitness base in the basic aerobic zone.

You can read the basics in training books for cyclists, get at least one.

--
Risto Varanka | helsinki.fihpv.htmlOpen ↗ varis at no spam please iki fi

In article <[email hidden]>, [email hidden] says...

Quoted message said:

I'm a light, agile and slender American, 6'1" and 130 lb, 20 years of age. Euskaltel Euskadi would
go out of their way for someone of my build... <grin> ...that is, if I were in shape... and if I
learned Basque and changed my name to Edurne Etxebarria. Anyway, I have fairly strong legs from
inline racing, and I know how to handle a road bike... I got back on my dad's after a long time
without hardly any exercise, and I managed 22 miles at 12 mph. It seems I have a hummingbird
heartbeat too, resting rate is about 80 bpm, maximum is around 200 and during that nearly 2-hour
ride, I averaged 165 bpm in 95-degree F weather with no ill effects.

I found all of this very encouraging, and I'd like to keep up training... but where should
I start?

It's simple: start riding a lot. Mix some longer, slower rides with shorter harder ones, and throw
in a few intervals just for fun.

--
David Kerber An optimist says "Good morning, Lord." While a pessimist says "Good Lord,
it's morning".

Remove the ns_ from the address before e-mailing.

"archer" <ns_archer1960@ns_hotmail.com> wrote in message "]news:[email hidden]...

Quoted message said:

In article <[email hidden]>, [email hidden] says...

Quoted message said:

Quoted message said:

I'm a light, agile and slender American, 6'1" and 130 lb, 20 years of age. Euskaltel Euskadi
would go out of their way for someone of my build...

<grin>

Quoted message said:

Quoted message said:

...that is, if I were in shape... and if I learned Basque and changed my

name to

Quoted message said:

Quoted message said:

Edurne Etxebarria. Anyway, I have fairly strong legs from inline racing,

and I

Quoted message said:

Quoted message said:

know how to handle a road bike... I got back on my dad's after a long time without hardly any
exercise, and I managed 22 miles at 12 mph. It seems I

have

Quoted message said:

Quoted message said:

a hummingbird heartbeat too, resting rate is about 80 bpm, maximum is around

200

Quoted message said:

Quoted message said:

and during that nearly 2-hour ride, I averaged 165 bpm in 95-degree F

weather

Quoted message said:

Quoted message said:

with no ill effects.

I found all of this very encouraging, and I'd like to keep up training...

but

Quoted message said:

Quoted message said:

where should I start?

It's simple: start riding a lot. Mix some longer, slower rides with shorter harder ones, and throw
in a few intervals just for fun.

That sounds good. I would appreciate a definition of "intervals," though. Is it the same as in
inline racing - several back-to-back sprints?

-Sonarrat.

In article <[email hidden]>, [email hidden] says...

Quoted message said:

"archer" <ns_archer1960@ns_hotmail.com> wrote in message
"]news:[email hidden]...

Quoted message said:

In article <[email hidden]>, [email hidden] says...

Quoted message said:

Quoted message said:

I'm a light, agile and slender American, 6'1" and 130 lb, 20 years of age. Euskaltel Euskadi
would go out of their way for someone of my build...

<grin>

Quoted message said:

Quoted message said:

...that is, if I were in shape... and if I learned Basque and changed my

name to

Quoted message said:

Quoted message said:

Edurne Etxebarria. Anyway, I have fairly strong legs from inline racing,

and I

Quoted message said:

Quoted message said:

know how to handle a road bike... I got back on my dad's after a long time without hardly any
exercise, and I managed 22 miles at 12 mph. It seems I

have

Quoted message said:

Quoted message said:

a hummingbird heartbeat too, resting rate is about 80 bpm, maximum is around

200

Quoted message said:

Quoted message said:

and during that nearly 2-hour ride, I averaged 165 bpm in 95-degree F

weather

Quoted message said:

Quoted message said:

with no ill effects.

I found all of this very encouraging, and I'd like to keep up training...

but

Quoted message said:

Quoted message said:

where should I start?

It's simple: start riding a lot. Mix some longer, slower rides with shorter harder ones, and
throw in a few intervals just for fun.

That sounds good. I would appreciate a definition of "intervals," though. Is it the same as in
inline racing - several back-to-back sprints?

Yep; same as in running, too. AFAIK, the term "intervals" means essentially the same thing in most
sports, though often implies slightly longer distances than the term 'wind sprints'. When I was
running track, "intervals" were usually 200m to 800m, while "wind sprints" were usually 40 to 100m.
When I think of intervals on a bike, I am usually referring to timed intervals from 30 sec to 5 min.

--
David Kerber An optimist says "Good morning, Lord." While a pessimist says "Good Lord,
it's morning".

Remove the ns_ from the address before e-mailing.

On 16 Jul 2003 10:07:26 GMT, [email hidden] from University of

Helsinki said:

Kevan Smith <[email hidden]/\/\> wrote:
: On Tue, 15 Jul 2003 19:58:45 -0700, "Sonarrat" <[email hidden]> from
: snowleopard.orgsnowleopard.orgOpen ↗ wrote:

:>I found all of this very encouraging, and I'd like to keep up training... but where should
:>I start?

: Ride faster.

No, ride slower.

Slower than 12 mph over 22 miles? No way. You don't even start getting aerobic benefits until 13
mph, so riding slower than 12 won't do diddly to build an aerobic base.

--
home.sport.rr.comcuthuluOpen ↗ human rights = peace Can you MAIL a BEAN CAKE?
9:56:25 PM 16 July 2003

"archer" <ns_archer1960@ns_hotmail.com> wrote in message "]news:[email hidden]...

Quoted message said:

In article <[email hidden]>, [email hidden] says...

Quoted message said:

"archer" <ns_archer1960@ns_hotmail.com> wrote in message
"]news:[email hidden]...

Quoted message said:

Quoted message said:

Quoted message said:

It's simple: start riding a lot. Mix some longer, slower rides with shorter harder ones, and
throw in a few intervals just for fun.

That sounds good. I would appreciate a definition of "intervals," though.

Is

Quoted message said:

Quoted message said:

it the same as in inline racing - several back-to-back sprints?

Yep; same as in running, too. AFAIK, the term "intervals" means essentially the same thing in most
sports, though often implies slightly longer distances than the term 'wind sprints'. When I was
running track, "intervals" were usually 200m to 800m, while "wind sprints" were usually 40 to
100m. When I think of intervals on a bike, I am usually referring to timed intervals from 30 sec
to 5 min.

Well, I took to the hills... there's a 2-mile loop around my home which is full of them. I went
around it twice and into a mountain-bike trail which shoots off for several more miles, about an
hour and a half of hilly roads, and there were many points when my legs just couldn't turn any
longer and I had to rest... after all that, I took your advice and topped off with some interval
training, scaling a 20% grade four times in a row. I can already feel a difference. Yesterday, I
couldn't even get up that hill without taking a breather... and that was when I was fresh. Today, I
did it six times, four of them after I was already really hurting. I was expecting to not see
results for a long while, but that is not proving to be the case.

To compensate for my lack of endurance in the hills, I plan on going out several times over the
course of the day - before and after each meal, around the same hilly course. Once I'm strong
enough to do this confidently, I'll start venturing further away from home where the topology is
more varied.

Thank you for helping me on my way.

-Sonarrat.

Kevan Smith /\/\ said:

On 16 Jul 2003 10:07:26 GMT, [email hidden] from University of

Helsinki said:

Kevan Smith <[email hidden]/\/\> wrote:
: On Tue, 15 Jul 2003 19:58:45 -0700, "Sonarrat" <[email hidden]>
from
: snowleopard.orgsnowleopard.orgOpen ↗ wrote:

:>I found all of this very encouraging, and I'd like to keep up
training... but
:>where should I start?

: Ride faster.

No, ride slower.

Slower than 12 mph over 22 miles? No way. You don't even start getting aerobic benefits until 13
mph, so riding slower than 12 won't do diddly to build an aerobic base.

--
home.sport.rr.comcuthuluOpen ↗ human rights = peace Can you MAIL a BEAN CAKE?
9:56:25 PM 16 July 2003

I'm currently riding about 12 miles in about 50 minutes., and 15 miles in about 1 hour 10 minute,
and my HR averages about 80-83% of my maximum HR, and I get (and stay for two hills) within 5% of my
maximum HR multiple times during my ride. My ride is mainly hills. Perhaps you mean on flat ground
you don't get aerobic benefits until 13 mph?

--
Bob M in CT Remove 'x.' to reply

In article <[email hidden]>, [email hidden] says...

Quoted message said:

"archer" <ns_archer1960@ns_hotmail.com> wrote in message
"]news:[email hidden]...

Quoted message said:

In article <[email hidden]>, [email hidden] says...

Quoted message said:

"archer" <ns_archer1960@ns_hotmail.com> wrote in message
"]news:[email hidden]...

Quoted message said:

Quoted message said:

> It's simple: start riding a lot. Mix some longer, slower rides with shorter harder ones, and
> throw in a few intervals just for fun.

That sounds good. I would appreciate a definition of "intervals," though.

Is

Quoted message said:

Quoted message said:

it the same as in inline racing - several back-to-back sprints?

Yep; same as in running, too. AFAIK, the term "intervals" means essentially the same thing in
most sports, though often implies slightly longer distances than the term 'wind sprints'. When I
was running track, "intervals" were usually 200m to 800m, while "wind sprints" were usually 40
to 100m. When I think of intervals on a bike, I am usually referring to timed intervals from 30
sec to 5 min.

Well, I took to the hills... there's a 2-mile loop around my home which is full of them. I went
around it twice and into a mountain-bike trail which shoots off for several more miles, about an
hour and a half of hilly roads, and there were many points when my legs just couldn't turn any
longer and I had to rest... after all that, I took your advice and topped off with some interval
training, scaling a 20% grade four times in a row. I can already feel a difference. Yesterday, I
couldn't even get up that hill without taking a breather... and that was when I was fresh. Today,
I did it six times, four of them after I was already really hurting. I was expecting to not see
results for a long while, but that is not proving to be the case.

I too found that the initial gains came quickly, perhaps due to improvements in technique more than
conditioning, but then leveled off for a while until I increased my training.

Quoted message said:

To compensate for my lack of endurance in the hills, I plan on going out several times over the
course of the day - before and after each meal, around the same hilly course. Once I'm strong
enough to do this confidently, I'll start venturing further away from home where the topology is
more varied.

Thank you for helping me on my way.

You're welcome! Best of luck, and I hope to see you in the TdF in a few years!

--
David Kerber An optimist says "Good morning, Lord." While a pessimist says "Good Lord,
it's morning".

Remove the ns_ from the address before e-mailing.

Bob M from SBC url='http://yahoo.sbc.com/'http://yahoo.sbc.com/url said:

I'm currently riding about 12 miles in about 50 minutes., and 15 miles in about 1 hour 10 minute,
and my HR averages about 80-83% of my maximum HR, and I get (and stay for two hills) within 5% of
my maximum HR multiple times during my ride. My ride is mainly hills. Perhaps you mean on flat
ground you don't get aerobic benefits until 13 mph?

Pretty much. You also don't sound like an 18-year-old saying how he's in really good shape.

--
home.sport.rr.comcuthuluOpen ↗ human rights = peace mouse cuts a dog hence
11:27:32 AM 17 July 2003

"archer" <ns_archer1960@ns_hotmail.com> wrote in message "]news:[email hidden]...

Quoted message said:

In article <[email hidden]>, [email hidden] says...

Quoted message said:

I'm a light, agile and slender American, 6'1" and 130 lb, 20 years of

age.

Quoted message said:

Quoted message said:

Euskaltel Euskadi would go out of their way for someone of my build...

<grin>

Quoted message said:

Quoted message said:

...that is, if I were in shape... and if I learned Basque and changed my

name to

Quoted message said:

Quoted message said:

Edurne Etxebarria. Anyway, I have fairly strong legs from inline

racing, and I

Quoted message said:

Quoted message said:

know how to handle a road bike... I got back on my dad's after a long

time

Quoted message said:

Quoted message said:

without hardly any exercise, and I managed 22 miles at 12 mph. It seems

I have

Quoted message said:

Quoted message said:

a hummingbird heartbeat too, resting rate is about 80 bpm, maximum is

around 200

Quoted message said:

Quoted message said:

and during that nearly 2-hour ride, I averaged 165 bpm in 95-degree F

weather

Quoted message said:

Quoted message said:

with no ill effects.

I found all of this very encouraging, and I'd like to keep up

training... but

Quoted message said:

Quoted message said:

where should I start?

It's simple: start riding a lot. Mix some longer, slower rides with shorter harder ones, and throw
in a few intervals just for fun.

If there is a decent riding club (check your LBSs) in your area, consider joining. Training with
others, as well as alone, helps keep it fresh. And more experienced riders may be able to help you
with advice (keeping in mind that free advice is worth what you pay for it).