Originally Posted by bgoetz
If I rode 50 miles, then did 50 miles of hills at any useful type of training level, I would likely have to call my wife to come pick me up. I race at a fairly high level, so I am sure my fitness is beyond the OPs, so what you are prescribing to him is not realistic. Why not just go out and ride at a hard steady pace for 25 miles, just below threshold, maybe do a day or two of VO2 intervals for 25 miles?
For the last peak of my season I have managed to build a pretty high level of fitness by mostly doing rides of 50 miles or less. The more I train this way the more I realize you can get the same or better adaptation through SST and intervals as you would with an LSD ride, the only thing missing is the endurance it takes to sit on the saddle for that period of time, nothing is missing cardio wise. I can build that endurance with a long ride on the weekend, if I didn't have races of 100+ miles I may not even do that.
The poster indicated he wanted to ride hills, but they were 50 miles away. We know he has a bike. We know people on this board can ride bikes 150 miles in a day. It seemed a reasonable suggestion.
25 miles seems a bit short for a training ride. The guys who show at for the "fast" rides around here consider 50 miles "fast" rides easy. Training hard for 25 miles is not the most productive way to keep up with them on a group ride.
I never suggested LSD. SST is 80-90% FTP. So LSD must be below 80%. I average 80-90% for all my rides - 3 to 6 hours a day. But during those SST rides I make time for modest intervals.
I don't know how good you are at racing. I will take your word for it. I used to ride around a few local racers. They were always up for more riding. Harder riding. The "fast" group rides tended to be 100 miles to 200K. Most of the guys were happy to sit in and let others do the work. The good racers tended to want to do more of the work.
I ran across a racer a few days back - shaved legs, nice Cervelo. I was out for an easy 3 hour ride - on my 'becane with PowerTap. He seemed to bit more ambitious. I was climbing the short hills at a bit over 400w and taking it easy on the downsides. He would fall back on the climbs and pass me on the downsides. This went on for 4 miles. Then he got an early start at a traffic light. I paid a lot of attention ot his riding style as I was catching up. He seemed to be going slower than before. As he hit the hill I could tell he was done. He stood up to pedal. I just rolled past him on the climb - 400w, sitting, light breathing. Looked back a mile later. He seemed to be gone - must have turned around and headed for home. He provided a nice diversion on the ride.