Base Fitness

dg74
Posts: 656
How is this best acquired? I loved the summer riding of 25-35 mile sessions but always was wrecked afterwards. This I put down to pushing too hard and not eating sensibly afterwards (or before come to think of it).
So now the winter is gonna kick in, I want to start on gaining a better base level of fitness for the coming summer rides. I've read about being in 'Zone 1' for long times on a ride - what is Zone 1 classed as? Is it to do with heart BPM? Mine is currently at around 54-56bpm resting rate (though I did just take it after 3 cups of coffee).
Anyone with advice on this would be appreciated.
So now the winter is gonna kick in, I want to start on gaining a better base level of fitness for the coming summer rides. I've read about being in 'Zone 1' for long times on a ride - what is Zone 1 classed as? Is it to do with heart BPM? Mine is currently at around 54-56bpm resting rate (though I did just take it after 3 cups of coffee).
Anyone with advice on this would be appreciated.
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Comments
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Base endurance is basically lots of miles at 60-70% of your maximum heart rate. Don't use the myth of 220 minus age to calculate max rate though, you need to do a ramp test or similar.Carlsberg don't make cycle clothing, but if they did it would probably still not be as good as Assos0
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You also need to stay inside the 70% max which sometimes means riding along like a granny especially when you hit a hill. Spinning on your 34 or 39 chainring will also help develop a smooth pedalling action.
You know you are doing your winter riding properly because it is just so slow, boring and you hardly break sweat!0 -
Not Another Hill wrote:You also need to stay inside the 70% max which sometimes means riding along like a granny especially when you hit a hill. Spinning on your 34 or 39 chainring will also help develop a smooth pedalling action.
You know you are doing your winter riding properly because it is just so slow, boring and you hardly break sweat!
dg74, just ride your bike ! ignore heart rate zones for now. Make sure you have one long ride per week (3 hour minimum), join a club if you haven't already. Get out as often as you can, which might not be a lot when it starts to get darker and colder.0 -
Remember to get in at least 2 days rest a week, I rest Saturdays and em well Saturdays, but two days are reccomended. But as Infamous has said ride baby ride like the wind! seriously just accumulate those miles. Remember some guys have been riding for years!!!! so do not expect to perform at the same level, (IMO). The speed will come the hills will get......... well anyway the hills will always be there.
I have several routes each has it's own duration and distance, I measure my progression by the time it takes to cover these route, if I am not quicker then maybe the weather was off or I'm tired, just relax and enjoy :oops:0