2/24/2018 1:05 AM
Edited Date/Time: 2/24/2018 1:07 AM
Depends on what your trying to build. If your starting from scratch you have to build a base which takes low heart rate (135-150) for about 2 hours 3-4 tines a week. Once you have your base you can begin experimenting with what you need, first would be building up endurance (hr 140-145) for 3 hours would be great to start with 2 times a week, add in a day or two of intervals where you do that same 3 hour ride 145 hr but adding in 30-50 minutes of short sprints that last 3-5 minutes at a time reaching 175 heart rate then returning to 140-145 hr for 3-5 minutes then repeating 4-5 times, if you get gassed drop back down and finish ride at 120-130 hr, this builds your heart strength. The goal is to eventually get strong enough to hit your max hr during intervals (when at peak recovery and strength) whuch should be based on age 185-195. Some people get to this point the smart way by building a huge base before building strength which can be done if your able to do a peddle each week that’s really really long, my brother was the king of 100 mike bike rides which built huge base but in my opinion can burn you out if you force it. It’s a very tedious line, you have to be on top of everything if you want even half of what these top guys have fitness wise because you can tear your body down if you don’t do it right. And remember these guys have done this cycle of training for years, that compounds in on itself after so much time so stay at it and those months of tiny improvements will pay off after a long time. Also always try to keep doing something new on the bike or in the gym, your body can quickly adapt if your train the same way and you top out, the only way to continue increases is to move on to something new, even if it’s picking up some soup cans and strengthing those shoulder muscles focusing on technique.