im kinda a beginner... i rode today with a friend who races cat1's and stuff. he said it would be an easy ride, so i knew i would have a tough time but went along with it. it was 3 hours, 50 miles. to keep up with him my bpm was 180-190 the whole time, occasionally dropped to 160, and occasionally hit close to my max (205). all that lactic acid is killing my legs. while i was pusing 180bpm he was at 120. but apparently ive been 'training' the wrong way for the past 4 months. i'd ride an hour at 180bpm. he told me to ride at 140-150 especially during the off season. anyways, my legs hurt.