Is there a Macro 0?

Another Bill from Newcastle, Australia writes:

I have just looked at the Plan and think that all this may be possible some time in the future but do you have a Macro 0. I'm just getting back into it and would find it impossible to meet the requirements in distance and time at the moment.

The Coach responds

Macro 0 exists but it is for you to define. it really requires you to regularly ride at a steady pace to get your legs and heart working again. nothing hard at first. and if you are over 35 years of age you should get a ECG test from your GP.

The Other Bill again

I've just worked up to 30Kms and havn't had too much trouble with that. I use a heart monitor and have been at about 145bpm I'm 40 years old. I f you could suggest a plan for building the base line fittness I would be much appreciated.

Coach

It depends on how much time you have and how far you want to go.

The following guidelines are appropriate though:

(a) push smaller rather than big gears
(b) make sure your bike is set up properly
(c) ride more days than less. so several days a week for 30 kms is better at
this stage than a couple at 50.
(d) get your weight down to as low as fat as possible.
(e) be regular. don't make excuses. find a time that suits your other
commitments and stick to it.
(f) a program like this would get you going.

Mon: Rest
Tues: 30 kms - getting your HR up to 130.
Wed: 30 kms - don't use your HR monitor.
Thurs: 30 kms - as in Tuesday.
Fri: Rest
Sat: 50 kms - getting HR up to 130.
Sun: 50 kms - don't use HR monitor.

(g) Never increase anything by more than about 10 percent per fortnight. 
So stick to this program and then in two weeks if you are going okay, 
increase the distances to 35, 35, 35, 55, 55.

when you can do 200 km per week easy without a lot of tiredness then work out
your max HR and start my program.

The other Bill

I'm about to buy a new bike and am looking in the $1500 range. There are several available but the question I have is in regard to frame material. Aluminium or Carbon Fibre. These both seem to be very popular and I get conflicting opinions on the best from different shops. I must point out that I'm no Greyhound in build more like a St Bernard.

The real Bill

I use steel (Columbus SLX) and have always done so. I am very light (184cm, 65 kgs). Steel is durable and fairly light. The gains you will make with the other materials maybe offset by the lack of durability. They also cost more and in many cases can not be repaired. get a good steel frame and you cannot go wrong. but then I am a traditionalist. I ride Italian steel frames with Campy parts.