How long before I can put the hammer down?

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I have been off the bike for seven months now and I am planning the comeback. My question is how long would I need to ride steady state before I start back on the 2 x 20's. I am in my fiftys and not fit at all at the moment so I don't want to "blow" something up!! When I say "comeback" I just want to ride again with my club

I will be riding at least five times per week with the longest ride od 2.5 hours - so in total say 10-12 hours per week.
Thanks guys.
Bill.

I'm no expert but my advise would be start out gentle and build up. Do lots of stretching especially after a ride, this is very important because if done properly it will help to prevent injuries. I would also use a heart rate monitor.
7 months really isn't that long (depending on your level of inactivity) I don't think it will take you more than a few months to be back into it, you won't be a world beater but thats not what you're after.

Well, we cannot really tell you when you are able to go back to interval training. But if, as you have told us, you have been off the bike for 7 months and are quite out of shape, I would take it easy.

Of course it also depends what your objectives are. Racing? Getting into shape?

What I would do (YMMV) is to ride regularly (5 times a week as you suggest is fine) and work your way to 2000~3000 km before doing any structured training. I also find it difficult to engage in a structured programme unless I have an objective I am working towards.

Now I do not have such an objective - I simply ride my back because it improves my general fitness, makes me feel better, and because I really, really, really enjoy it!

... My question is how long would I need to ride steady state before I start back on the 2 x 20's. ....Bill,
It makes sense to ramp back into training after a long layoff, but if you're motivated to start with structured riding then go for it. You don't have to just noodle around the block accumulating some saddle time. You can start in with 2x20s or 2x30s today, just don't run them right up against your best efforts for the duration. IOW, don't go out and attempt your best time trials for those time periods, instead try some steady efforts that get you comfortably breathing steadily but not gasping or suffering in any way. Start getting used to pacing longer efforts by riding them steadily at a level you can easily complete but still takes some mental focus.

You'll know when these start feeling too easy and then just bump the intensity up again striving for focused but reasonable efforts. There's an awful lot of benefit to SST work that doesn't wipe you out mentally or physically so you might as well use your ramp up time to get used to steady pacing. It'll be more valuable then just spinning around the block and it shouldn't burn you out if you don't start chasing records or loading up way too much time too soon. It's a good way to tune into the famous and often ignored Arthur Lydiard quote "Train, don't strain". A lot of folks skip that step and hammer themselves as soon as they start structured training or take the opposite route and just pile on easy miles. Some good focused but reasonably paced SST training will bring you back faster than either of those extremes.

Good luck on your comeback,
-Dave

Bill,
It makes sense to ramp back into training after a long layoff, but if you're motivated to start with structured riding then go for it. You don't have to just noodle around the block accumulating some saddle time. You can start in with 2x20s or 2x30s today, just don't run them right up against your best efforts for the duration. IOW, don't go out and attempt your best time trials for those time periods, instead try some steady efforts that get you comfortably breathing steadily but not gasping or suffering in any way. Start getting used to pacing longer efforts by riding them steadily at a level you can easily complete but still takes some mental focus.

You'll know when these start feeling too easy and then just bump the intensity up again striving for focused but reasonable efforts. There's an awful lot of benefit to SST work that doesn't wipe you out mentally or physically so you might as well use your ramp up time to get used to steady pacing. It'll be more valuable then just spinning around the block and it shouldn't burn you out if you don't start chasing records or loading up way too much time too soon. It's a good way to tune into the famous and often ignored Arthur Lydiard quote "Train, don't strain". A lot of folks skip that step and hammer themselves as soon as they start structured training or take the opposite route and just pile on easy miles. Some good focused but reasonably paced SST training will bring you back faster than either of those extremes.

Good luck on your comeback,
-DaveThanks for the advice, I really apprciate you guys taking the time.
Bill.

I am never off the bike for more than 2-3 days. I am either on the road or the trainer.
I tend to ride shorter more intense rides in cold weather so I attempt to do more rolling miles this time of the year.
This is not to say I don't push, but I pace and hold something back for the finish.
I will train for a few weeks for better endurance and then I will take on my challenge ride.
Everyone should have a "challenge ride" that route that you know takes all you got and then some and in this way you know where you stand.
Mine consists of 17 miles of constant verticle climb with no let up. The ride down is blast.
Anyway, this is how I do it.

Seven months really isn't that long. You'll be OK in a few weeks.

I took 12 years off the bike, gained 70lbs and did the Death Ride on about 4 weeks "training"....

Anything is possible if you're willing to suffer enough. :D

Seven months really isn't that long. You'll be OK in a few weeks.

I took 12 years off the bike, gained 70lbs and did the Death Ride on about 4 weeks "training"....

Anything is possible if you're willing to suffer enough. :DFair enough, but isn't that pushing your body quite a bit? Nothing personal, but those stories often preface the article in the paper about someone who keeled over with a heart attack in a bike ride/marathon/etc...

Fair enough, but isn't that pushing your body quite a bit? Nothing personal, but those stories often preface the article in the paper about someone who keeled over with a heart attack in a bike ride/marathon/etc...I hear that, that's why I am concerned and thought I'd ask the question. To compound my problem I have had my right hip replaced (same as Floyd) - hence the lay off, so it's just not "off the bike time" for a few months, my body has been through serious trauma and although my hip in fine now, my body needs to become readjusted to training again without any serious problems.

Thanks to all Bill.

.

I hear that, that's why I am concerned and thought I'd ask the question. To compound my problem I have had my right hip replaced (same as Floyd) - hence the lay off, so it's just not "off the bike time" for a few months, my body has been through serious trauma and although my hip in fine now, my body needs to become readjusted to training again without any serious problems.

Thanks to all Bill.

.
Bill, this may sound like heresy to many here, but why not forget about "training" altogether, and just learn to ride for enjoyment?

Lot's of club riders here never do "2x20's", or any other formal training, but they can go out and ride a hilly 60 or 100 miles without suffering at all.

Bill, this may sound like heresy to many here, but why not forget about "training" altogether, and just learn to ride for enjoyment?

Lot's of club riders here never do "2x20's", or any other formal training, but they can go out and ride a hilly 60 or 100 miles without suffering at all.Grazie dhk2. That is the best post in this entire thread. Bill, coming back from your health problems (assuming your doctor has given you the green light) why not just enjoy riding again? Fitness will come with saddle time. Maybe not super-duper 2x20s fitness, but more than enough to enjoy a 100km ride with your buddies...

Bill, this may sound like heresy to many here, but why not forget about "training" altogether, and just learn to ride for enjoyment?

Lot's of club riders here never do "2x20's", or any other formal training, but they can go out and ride a hilly 60 or 100 miles without suffering at all.Well I guess that's me, I have to, I need to, I WANT TO, I have to be at my best. You all know that there is no better feeling that when you are screaming fit, it still hurts like hell but there is something about that state that I would sell my soul for.
Also just riding for the fun of it all, well that still hurts and without being fit it can really suck, as Lemond said "It never gets any easyier - it just gets faster.
Thanks again for all the advice,
Bill.