base miles

[Top Sirloin]

I suck and have no aerobic power; can/should I start building a base in a month or so for
next season?

For maximum benefit, is it important to make the rides as long as possible, i.e. is 15 weekly
training hours over three rides better than 15 hours over 5 rides?

--
Scott Johnson "When we decide to destroy a population, we send a definite order to them who have the
good things in life and yet sin. So that Allah's word is proven true against them, then we destroy
them utterly." (Koran, 17:16-17)

[Warren]

In article <hr27kvshj8na1h5iu4usl4l43vto6autl6@4ax.com>, Top Sirloin
<scottjohnson@iamacrackho.kc.rr.com> wrote:

> I suck and have no aerobic power; can/should I start building a base in a month or so for
> next season?
>
> For maximum benefit, is it important to make the rides as long as possible,
> i.e.is 15 weekly training hours over three rides better than 15 hours over 5 rides?

The usual suggestion for that amount of time per week is to do two, maybe three long rides in
addition to other rides that are shorter and address different needs.

-WG

[James Calivar]

"Top Sirloin" <scottjohnson@iamacrackho.kc.rr.com> wrote in message
news:hr27kvshj8na1h5iu4usl4l43vto6autl6@4ax.com...
> I suck and have no aerobic power; can/should I start building a base in a
month
> or so for next season?
>
> For maximum benefit, is it important to make the rides as long as
possible, i.e.
> is 15 weekly training hours over three rides better than 15 hours over 5
rides?
>

All these questions - and more! - are answered in this book:

http://www.amazon.com/exec/obidos/ASIN/1931382212/qid=1061399696/sr=2-1/ref=sr_2_1/104-57302-
65-0859131

Regards,

James

[Top Sirloin]

On Wed, 20 Aug 2003 13:15:27 -0400, "James Calivar" <amheiserbush@yahoo.com.au> wrote:

>"Top Sirloin" <scottjohnson@iamacrackho.kc.rr.com> wrote in message
>news:hr27kvshj8na1h5iu4usl4l43vto6autl6@4ax.com...
>> I suck and have no aerobic power; can/should I start building a base in a
>month
>> or so for next season?
>>
>> For maximum benefit, is it important to make the rides as long as
>possible, i.e.
>> is 15 weekly training hours over three rides better than 15 hours over 5
>rides?
>>
>
>All these questions - and more! - are answered in this book:
>
>http://www.amazon.com/exec/obidos/ASIN/1931382212/qid=1061399696/sr=2-1/ref=sr_2_1/104-573026-
>5-0859131

We can't discuss it too?

--
Scott Johnson "Always with the excuses for small legs. People like you are why they only open the
top half of caskets." -Tommy Bowen

[Top Sirloin]

On Wed, 20 Aug 2003 16:27:58 GMT, warren <warren@usvhremove.com> wrote:

>In article <hr27kvshj8na1h5iu4usl4l43vto6autl6@4ax.com>, Top Sirloin
><scottjohnson@iamacrackho.kc.rr.com> wrote:
>
>> I suck and have no aerobic power; can/should I start building a base in a month or so for next
>> season?
>>
>> For maximum benefit, is it important to make the rides as long as possible,
>> i.e.is 15 weekly training hours over three rides better than 15 hours over 5 rides?
>
>The usual suggestion for that amount of time per week is to do two, maybe three long rides in
>addition to other rides that are shorter and address different needs.

That's pretty much what I'm doing now, but I'm impatient. :-)

What if I don't want to address any need other than aerobic fitness? Is there a protocol/routine
that would be optimal for increasing it that I could hit for 2-3 months and then fall into the
typical periodization program laid out in most cycling training books? Would ignoring everything
else to work on my weakest point be a good idea?

Strength training is so much easier to plan. <sigh>

Thanks for the input!

--
Scott Johnson "There is nothing, I think, more unfortunate than to have soft, chubby, fat-looking
children who go to watch their school play basketball every Saturday and regard that as their week's
exercise."
- John F. Kennedy, 1962

[Warren]

In article <lrb7kv0afiij6cvgg8n66hd24h2c03jq11@4ax.com>, Top Sirloin
<scottjohnson@iamacrackho.kc.rr.com> wrote:

> On Wed, 20 Aug 2003 16:27:58 GMT, warren <warren@usvhremove.com> wrote:
>
> >In article <hr27kvshj8na1h5iu4usl4l43vto6autl6@4ax.com>, Top Sirloin
> ><scottjohnson@iamacrackho.kc.rr.com> wrote:
> >
> >> I suck and have no aerobic power; can/should I start building a base in a month or so for next
> >> season?
> >>
> >> For maximum benefit, is it important to make the rides as long as possible,
> >> i.e.is 15 weekly training hours over three rides better than 15 hours over 5 rides?
> >
> >The usual suggestion for that amount of time per week is to do two, maybe three long rides in
> >addition to other rides that are shorter and address different needs.
>
> That's pretty much what I'm doing now, but I'm impatient. :-)
>
> What if I don't want to address any need other than aerobic fitness?

A recovery ride the day after a long ride is very useful and a tune-up ride the day before a long
ride is good too.

> Is there a protocol/routine that would be optimal for increasing it that I could hit for 2-3
> months and then fall into the typical periodization program laid out in most cycling training
> books? Would ignoring everything else to work on my weakest point be a good idea?

Many will say that you should work on all aspects at least a little bit, all year around, but I now
believe that you should not do any anaerobic training (other than what you get on hills even when
you're not pressing) if your goal is to maximize your aerobic training.

Instead of just riding slow for long distances you should include an occasional long interval or
three at something near 15 bpm below your LTHR.

Doing long rides back to back can be helpful too. If 4 hours is a bit beyond something you can
recover from in a few days then do a 2 hour ride followed next day with a 3 hour ride.

-WG