Getting back into tri after more than 20 year absence, and would appreciate some insight around building cycling base. I have read about MAF training and the benefits of this approach for aerobic fitness, fuel source, fat burning etc. I am curious how this approach ties with cycling base building and am somewhat confused how to approach. If I follow MAF, I would have a target heart rate of 125, and if follow base building off my FTP of 190 I would target say 133 (70%). Do I put time in not exceeding 125 bpm, or target 133 watts? Stop pedalling when get to 125bpm? Combination of both? Confused about what approach to follow, or would I do a couple hire intensity rides during week, and a more MAF approach for a longer ride on weekend. Ultimately, my objective is to return and do an IM next year. Thanks for any help you can offer.
Triathlon Forum
Login required to started new threads
Login required to post replies
Re: Cycling Base Building 55 plus [wanna_tri]
[ In reply to ]
wanna_tri wrote:
Getting back into tri after more than 20 year absence ...... If I follow MAF, I would have a target heart rate of 125, and if follow base building off my FTP of 190 I would target say 133 (70%). Do I put time in not exceeding 125 bpm, or target 133 watts?Just get out the door and go ride. Don't worry about anything for that first 4-6 weeks. If you've been off the bike or haven't been training it's much, much, much more important to get something in and be consistent than it is to follow any plan/method/target.
Brian Stover USAT LII
Accelerate3 Coaching
Insta
Re: Cycling Base Building 55 plus [desert dude]
[ In reply to ]
Thanks for the reply Brian, that provides a starting point. I just wanted some direction on where to begin, rather than aimlessly wandering around not getting much return for the time invested.
Re: Cycling Base Building 55 plus [wanna_tri]
[ In reply to ]
The less fit one is the more they can aimlessly wander and see roi.
Brian Stover USAT LII
Accelerate3 Coaching
Insta
Brian Stover USAT LII
Accelerate3 Coaching
Insta
Re: Cycling Base Building 55 plus [wanna_tri]
[ In reply to ]
Just get some time on your legs, ride hills on some days, pick up the pace on others, take it easy sometimes. Go longer once a week.
There is not a lot of science behind those maf numbers, just ride by feel for a while
There is not a lot of science behind those maf numbers, just ride by feel for a while
Re: Cycling Base Building 55 plus [wanna_tri]
[ In reply to ]
Joe Friel has a book. Fast after 50. Maybe have a read of that.
If you have been inactive for 20 years, just do some, swimming, biking and running for a while.
Deceptively slow.
If you have been inactive for 20 years, just do some, swimming, biking and running for a while.
Deceptively slow.
Re: Cycling Base Building 55 plus [Speckled Hen]
[ In reply to ]
Agree with the last few comments... just do something each day. I’m attempting to come back from 2-3 years away; and I’ll spent the first 4-6 weeks basically just exercising. I can’t swim currently no pool, but I can bike more frequently than run without as much risk of injury. With that being said it’ll get boring or monotonous but I feel the “crawl before I walk “ saying applies after a long break. I may/will do a few efforts on bike but will be cautious about any significant efforts running for several weeks. Good luck
Re: Cycling Base Building 55 plus [wanna_tri]
[ In reply to ]
65 here and really enjoying the cycling except:
Could no longer get as low and aero as I once could. Too much hip flexor impingement for me. Then bought a bike with a more comfortable geometry. A bike fit could help.
When I hit the hills hard, it's great for my FTP yet it's hard on those hip flexors once again. One can over do the hard stuff.
Doing a long ride as a smooth and soothe ride is a good idea. When I went from 2 hours to 3+ hours, it was noticeable.
Lots of guys over 60 are riding around. Enjoy!
Indoor Triathlete - I thought I was right, until I realized I was wrong.
Could no longer get as low and aero as I once could. Too much hip flexor impingement for me. Then bought a bike with a more comfortable geometry. A bike fit could help.
When I hit the hills hard, it's great for my FTP yet it's hard on those hip flexors once again. One can over do the hard stuff.
Doing a long ride as a smooth and soothe ride is a good idea. When I went from 2 hours to 3+ hours, it was noticeable.
Lots of guys over 60 are riding around. Enjoy!
Indoor Triathlete - I thought I was right, until I realized I was wrong.
Just go ride consistently and don't sweat the numbers......your starting numbers will change in 6 weeks and you can start really training from there.
I had a few IM's under my belt, took a year off and then started back up. I didn't even think about training numbers until about 6 weeks of just riding because I knew in the fist 6 weeks they were going to change so much because I was untrained. Enjoy the rides while you can......when the training really starts it becomes work.
I had a few IM's under my belt, took a year off and then started back up. I didn't even think about training numbers until about 6 weeks of just riding because I knew in the fist 6 weeks they were going to change so much because I was untrained. Enjoy the rides while you can......when the training really starts it becomes work.