I have been thinking along similar lines to @SpokeyDokey and I suspect others. The message from several posters is clear, back off a little, take it easy and build stamina.
The exercise you're planning and undertaking is great. You've recognised a problem and taken up a great sport to help you improve. However the stops you describe negatively impact, well reduce, the health benefits you're after. You stopped four times in a 30 mile ride. With the length of your stops you effectively had four short rides. This isn't "mixing it up."
In the heat you describe a few minutes rest in the shade is probably a good thing. I don't know, these are temperatures i dream of! Hydrate properly. I would say 750ml pre-ride, 1500 during the ride and 750ml post ride. Ditch the jerky and Snickers, these are useless calories. A banana, sultanas, 20-30g, and dried apricots, 20-30g, would be more valuable.
I think you're reading too much and trying to add ideas, routines etc. into your riding far too early. Target 30 miles, 12mph avg, with +/- 15 minutes stopped time to hydrate properly, snack and have a few moments in the shade. This really will build your stamina, fitness, hopefully reduce the HR, and give a good base for the future.
My buddies and I are aged 66-70. Over 30 miles we might stop once to pee. Our social rides are 40+ without a stop, often 50 when we rest for coffee, cake and chat for 30-40 minutes leaving perhaps 15+ miles to ride home.
You seem to be taking the advice and opinions in good spirit. This is how everyone intends them. I truly applaud your effort and determination and believe you'll be successful. When I look around our streets I see tens of thousands who should follow your example. 👏👏
There's some fabulous advice here from the good ship CycleChat members.
@philipgonzales3 I think a lot of members here have been in the same situation as you. Picked up a nice bike and have all the enthusiasm to go faster and for longer. Which is all quite natural. It's very easy to get ahead of oneself sometimes to the detriment of enjoyment. It certainly happened to me when I got back on the bike after an extended layoff. It took a while to realise that the tortoise and the hare approach is the way to go.
As the late great Freddy Mercury sang. "JUST GET ON YOUR BIKE AND RIDE"
@philipgonzales3 I think I'll add one more comment and then leave it alone. I feel you should explain to your buddy "push hard and then take a good break" isn't mixing it up unless one stays on the bike. Stopping to rest shouldn't be in the plan. In fact I'd argue it achieves nothing. If you want to push hard I'll offer the approach my buddies and I take. We have a route which generally gives the results below:
Distance: 44.5 miles
Elevation: 1300 feet
Ride time +/- 3:05
Average: =/-14.5mph
This ride includes a 3.6 mile pan flat stretch, no turns. This starts at mile 17, ends at 20.6. As soon as we make the turn on to this road the hammer goes down and we crank up the pace, depending on weather conditions the pace will hit 22-25. The guys who measure power output will aim to ride at threshold. This section takes 10:30 - 12.00 minutes. Speaking is impossible! We then sit up, back off and chat again. The route also includes a 2 mile climb which starts at mile 38. On good days we hammer this as well. Usually this takes 12-14 minutes at threshold.
In my opinion the above is mixing it up. Nice easy ride with a couple of threshold efforts and plenty of on bike recovery.
The only zones my bikes and I get to experience are zones 1-6 on the London Underground. Happy to keep it that way!
That's a lot: 400km average per month, but because you probably started with less, it's even more in the last two months. My average kilometre age for the last months was just over 500km per month - and that's because I usually commute to work twice a week (just over 24km one way) and do a longer ride at the weekend. But: I'm training for a complete year now. That's why I'm concerned about your training - I think it's relatively likely that you overdo it at the moment. Perhaps because you want to see some progress on Strava preferably on a daily base. But that isn't the way how training works. Even highest level cyclists don't improve ever and ever and every day. They want to achieve a few goals and they do what's necessary for that. And that's similar to us mere mortals: we have to know our goals so that we can decide what's the best way for us to achieve it.I just crossed 1K miles of cycling for the year (in basically 4 months, with 2 months being on a road bike.
Yeah, in my limited experience it isn't worth trying to convince others how to train. In person I mean. Obviously someone seeking advice like me is open to different opinions. My buddy has done marathons before and is generally in better shape, a lot skinnier than me, etc. He is also like 25 years older than me. I've actually told him about Zone 2 training but he says he only likes to go fast.
Very impressive ride. Hopefully one day I can do this. Most of my rides are relatively flat but even the ~500 feet of elevation I did today feels an awfully lot like climbing, but certainly not as much as when I first started. I'm happy with my 2 hour ride today, with no stops. As time goes on I have no doubt I will get better at having some rides similar to the one you have mentioned above! It will take time, but I will get there eventually 🤞![]()