[fox-runr]

...has regressed.<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad2.gif" style="border:0px solid;" title="sad2"> I thought things were going well, but looks like I've committed the beginners mistake of riding too hard on my easy days. There was a little improvement in strength, but I wasn't able to power through 220 watts yet, so I still haven't reached that goal yet either.

 

[sistergoldenhair]

How do you gauge your easy and hard rides? Heart rate? RPM? Speed? Watts?

 

[fox-runr]

I use watts. I rode at 130 all summer and just kind of figured I improved and let myself ride at 140. And then, I think getting ready for that duathlon last month I had to ride hard when I really didn't have a good base yet.<br>
I guess this is where the work begins <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad">

 

[outthere]

If you need a program to follow in order to keep yourself in check I usually recommend the books by Joe Friel:<br><br><a href="http://www.amazon.com/gp/redirect.html?ie=UTF8&linkCode=ur2&camp=1789&creative=9325&tag=kickrunners-20&location=http%3A%2F%2Fwww.amazon.com%2FTriathletes-Training-Bible-2nd%2Fdp%2F1931382425%2Fref%3Dpd_bbs_sr_1%3Fie%3DUTF8%26s%3Dbooks%26qid%3D1195960877%26sr%3D8-1" target="_blank">The Triathlete's Training Bible</a><br><a href="http://www.amazon.com/gp/redirect.html?ie=UTF8&linkCode=ur2&camp=1789&creative=9325&tag=kickrunners-20&location=http%3A%2F%2Fwww.amazon.com%2FCyclists-Training-Bible-Joe-Friel%2Fdp%2F1931382212%2Fref%3Dpd_bbs_sr_2%3Fie%3DUTF8%26s%3Dbooks%26qid%3D1195960877%26sr%3D8-2" target="_blank">The Cyclist's Training Bible</a><br><a href="http://www.amazon.com/gp/redirect.html?ie=UTF8&linkCode=ur2&camp=1789&creative=9325&tag=kickrunners-20&location=http%3A%2F%2Fwww.amazon.com%2FMountain-Bikers-Training-Bible%2Fdp%2F1884737714%2Fref%3Dpd_bbs_sr_7%3Fie%3DUTF8%26s%3Dbooks%26qid%3D1195960877%26sr%3D8-7" target="_blank">The Mountain Bikers Training Bible</a><br><br>
He has other variations out there, but these are the most common. The training program additionally translates well for runners.