Been off the bike for quite a few years now (about 7) but have got the passion back and out on the road again. I ride about 10-20 km per day with 1 day off a week. I try to keep my cadence around 85-90 and ave speed about 25km/h. Legs burn like hell and feel like their going to fall off towards the end on hills and feel like going to have a heart attack if the hill is long. On the flats, all is sweet.
My question is, when should i start trying to do longer rides considering i have only been back on the bike for 3-4 weeks. Also, what heart rate should i aim to stay in.
That's were I was 30 months ago. Not long back on a bike after 30 year break, & doing your current times & distances, burning legs & all. Sounds like you’re doing just fine & finding your own level as far as no pain no gain as they say.
I wouldn't worry too much about bpm training as I think you would find it will be fairly high for effort until you become fitter. When you become more aerobically fit the burning legs will become less of a problem.
As far as longer rides go I would have at least 2 days off before adding much to your current distances, actually having 2 or 3 days off in a row every couple of weeks may be more beneficial than your current 1 day a week schedule.
