How much is too much base training? I am starting training for the year and am contemplating doing some long rides (3 hrs) a few times a week at 40% max heart rate to build base. Am I running the risk of injury or burn out given that I have not done much training the past few months?
Too much is never enough.
Training at that pace won’t risk injury normally, but it could cause burn out. When you are not looking forward to the ride, when you can’t sleep well, when you get listless, stop and take one or more days off. You will usually burn out only when you go when you don’t want to go.
I’m no expert, but I would think 40% of your max HR is a bit low. For me, that would be around 76 BPM.
I am trying to train at between 70 and 80% during my base, or anything under 152 BPM. I am doing one long ride on the weekend, 3-5 hours, and 3-4 shorter rides during the week of 1-2 hours.