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  1. #1
    Dropped again guadzilla's Avatar
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    What did you/are you doing for base this season?

    I'd like to know what all of you are doing for base. If you could share, that'd be great.

    Thanks,
    V.
    Peace is knowing someone else is suffering more than you are.

  2. #2
    My idea of fun kensuf's Avatar
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    rode lots. much easy. some hard.
    Putting the Duh in Floriduh.

  3. #3
    soon to be gsteinc... rkwaki's Avatar
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    Eat cookies and dream of warmer weather.
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  4. #4
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    New tactic.

    Virtual Coach plan on Trainingpeaks.com

    Right now, specific drills during mostly low effort hours.

    Me likes so far.
    http://img1.jurko.net/avatar_14902.gif


    *Common sense clearly isn't common*

  5. #5
    soon to be gsteinc... rkwaki's Avatar
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    In all honesty between weight training and riding about 10 hours a week.
    Weight training - high intensity
    Riding - mainly spin bike, varying from low Z2 to Z4/5 TT efforts.

    I have never had the scientific approach I just play it by ear.
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  6. #6
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    i'm in midst of it. four cycles of 3 weeks on/1 week recovery. 12/14/16 hrs. on weeks/6 to 8 hrs. recovery weeks, adjusted when other obligations occur. not much structure, mixed intensity but nothing sustained or purposely above threshold aside from a few jumps. that's the sum of it, i could get much more specific but wont.

  7. #7
    Senior Member Smallguy's Avatar
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    riding 3 days a week, cross-train/weight day 2 days a week and 2 recovery days

    reason for 2 recovery days is my time is limited during the week especially with it being dark at night and early mornings.. I can do a run in the morning and weights in the evenings but I can't log the miles after supper or early mornigs on my bike during the week so I load up my training on the weekends. I start the weekend recovered load up then recover Monday.

    this is my 2nd year of trying something structured see how it all plays out but so far it seems to be working

  8. #8
    Slave to my PM
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    I am on my last week of my 3rd block. I did the vast majority of it at 75-80% mhr. My weeks have been between 14-17hrs. I have really been focusing on my pedal stroke and have done a fair amount of speed work.

    Time to go put in 3hrs on the rollers.

  9. #9
    Senior Member graphs's Avatar
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    So far it's been lots of time on the trainer because weather has been crap. 3 days/wk of long Z2 rides (2-3 hours), one day of short tempo effort (~1 hour) and 1-2 days of core workouts and calisthenics.

  10. #10
    meow bostongarden's Avatar
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    I'm not as sophisticated as many of the folks here when it comes to training. However, I do train with the belief that what one puts in is what one will get out; I don't expect desired outcomes without putting in what I believe is the effort to get there. I'm probably a bit old school and don't fully utilize state-of-the-art training principles (although, I do have a powermeter and find it very useful).

    I am focused mostly on riding as many hours as I can. My first phase was from October to early December when I rode about 10-14 hours/week. Peaked at 17.5 hours in one week. Next, rest/easy riding for about 10 days. Now in my second phase where my shorter rides tend to be longer than in the first phase and my hours/week are up a tad (e.g., past week I would classify as lower end, 12-13 hours -- not checking log to confirm, but, pretty sure that's right). I am mainly focused on time in saddle and building endurance. I've done a little bit on leg strength with some low cadence stuff, and I'm probably riding with just a touch more effort here and there, but, still pretty much staying within the base pace for the most part. Plenty o' time later for intervals and such. I'll likely rest for 7-10 days in the latter part of January and then return to doing another round of base for a few weeks; but, I will look to either up the hours/week more or/and increase the length of my long ride.

  11. #11
    Senior Member milliron's Avatar
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    Quote Originally Posted by vkalia View Post
    I'd like to know what all of you are doing for base. If you could share, that'd be great.
    I apparently went from racing cyclocross to training crits.

  12. #12
    Sho-Air Cyclery
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    My base period consists of raising my threshold as high as possible so I am doing lots of threshold work on the trainer and on long climbs. I also do one long (4hrs) tempo / threshold ride per week to be able to mentally handle long hours on the saddle for road races. I tend to ride about 11 hrs a week with this program so far and I've never felt stronger.

  13. #13
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    Jan - trainer rides up to 3-5+ hours, usually 1-2 hours though, hopefully 10-15 hr/wk, but lots of other stuff happening due to prep for races (promoting)
    Late Jan to Early Feb - SoCal "training camp", goal about 45 hours in 12 days.
    Rest of Feb - 1-2 hour trainer rides, maybe 5-7 hr/wk due to getting ready for the races (promoting)
    Mar to Early April - Race 1/week, train maybe 2hr/wk due to the races (promoting).
    End of April - few long rides in warm weather, otherwise maintenance, 5-8 hr/wk.

    *edit* intensity is usually below threshold, whatever I feel like. One race in early Feb. Some prolonged threshold riding up climbs in SoCal. Otherwise not very hard except doing some sprints to keep sprint soreness away when I start sprinting.
    Last edited by carpediemracing; 01-10-11 at 10:18 AM. Reason: intensity

  14. #14
    Senior Member johnybutts's Avatar
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    I just focused on time in the saddle, and ensuring some of my rides are long (4+/5+ hrs).

    I'm already above my peak fitness from last year.

    I'm about to begin some VO2 intervals now, for 2-week block, rest a week, then I'll begin a 2-week block of 20' intervals+sprint, then rest a week, That'll be right before a B-priority stage race for me. Then I'll reassess.

  15. #15
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    I got roughly 24 hours in the saddle from the 23rd to the 28. Lots of riding on packed snow made me go slow. Felt friggin' great at the end of that 7 day period. Now back to normal: 5 hours, 3 hours, and 2 hours, once a week, is the plan--plus at least 3 hours of commuting. I've only recently come to realize how many hours commuting adds.

  16. #16
    Dropped again guadzilla's Avatar
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    I am taking Jan easy - doing a bit of running, 1-2 rides a week, some weights and stretching. The rides are nothing particularly long so far, although I will start longer rides next month.

    I just got the Kindle e-book by Hunter Allen on training for TTs - interestingly, he advises against doing LSRs during base. His argument is that for most amateur races/TTs, the loss of FTP due to LSRs takes too much time to recover and isnt worth the gains in aerobic improvement given the typical duration of the races.

    I'm still in my early days of cycling, so I figure the more improvement I can make in my aerobic efficiency, the more the gains will be a year or two down the road. Am sticking with a steady mix of spinning, Z2 rides, running and weights.
    Peace is knowing someone else is suffering more than you are.

  17. #17
    Glimmers of form esammuli's Avatar
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    Base 1: Lots of Z2 with a little Z4
    Base 2: More Z2 with a little more Z4
    Base 3: Even more Z2 with a little more Z4

  18. #18
    Sho-Air Cyclery
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    Quote Originally Posted by esammuli View Post
    Base 1: Lots of Z2 with a little Z4
    Base 2: More Z2 with a little more Z4
    Base 3: Even more Z2 with a little more Z4
    If I was training for Cat 1/2 road races and or stage races I would do the same, except instead of the super massive amounts of volume you're probably doing I would do less volume (replace Z2 w/ low to mid Z3) and more Z4.

  19. #19
    Senior Member
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    How do you like Hunter's TT book? Is it worth reading (I also have a Kindle)?
    Quote Originally Posted by vkalia View Post
    I am taking Jan easy - doing a bit of running, 1-2 rides a week, some weights and stretching. The rides are nothing particularly long so far, although I will start longer rides next month.

    I just got the Kindle e-book by Hunter Allen on training for TTs - interestingly, he advises against doing LSRs during base. His argument is that for most amateur races/TTs, the loss of FTP due to LSRs takes too much time to recover and isnt worth the gains in aerobic improvement given the typical duration of the races.

    I'm still in my early days of cycling, so I figure the more improvement I can make in my aerobic efficiency, the more the gains will be a year or two down the road. Am sticking with a steady mix of spinning, Z2 rides, running and weights.

  20. #20
    Dropped again guadzilla's Avatar
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    Quote Originally Posted by esammuli View Post
    Base 1: Lots of Z2 with a little Z4
    Base 2: More Z2 with a little more Z4
    Base 3: Even more Z2 with a little more Z4
    Can I ask why Z4 in base? Most of the base regimens I have read focus on Z1/Z2/Z3 (ie, up to tempo rides at most).

    Quote Originally Posted by wacomme View Post
    How do you like Hunter's TT book? Is it worth reading (I also have a Kindle)?
    I am sort of half-way through it. My inital impression is that it is hastily put together and shoddily edited/formatted. Lots of typos, formatting errors (eg, the sample training program given by Hunter is virtually impossible to read and grasp as-is, without copying it somewhere and re-formatting), some columns are missing, bullet point numbering is very random, etc. etc.

    Give me a few days to finish it, and I'll post an update (or ping me via PM in case I forget ).

    Regardless, I plan to email Hunter and ask if he can provide the tables/plans in the book in a legible format. It would also be nice if Amazon releases an updated/better-edited version of this book for previous owners.

    V.
    Peace is knowing someone else is suffering more than you are.

  21. #21
    Senior Member BudFox's Avatar
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    Since I'm about to turn 41, I'm doing 2 weeks on/1 week off. I just finished the first Base3 cycle topped off by my very first crit on Sunday. TrainingPeaks says I spent 9 hours in Z1/2, and 1 hour each in Z3 and Z4 last week.
    The part of the crit I raced was mostly Z5. But I was about 2mph slower than most everyone else. I found myself spinning like crazy during the crit but I just didn't have the power to turn a higher gear.
    I can only hope that this base training pays off later in the year. After four months of long hours on the bike, my morale isn't very high.

  22. #22
    Packfodding 3 caloso's Avatar
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    Just trying to get as many hours in the saddle as reasonably possible. Most of the time in z2 and z3.
    Cyclists of the world, unite! You have nothing to lube but your chains!

  23. #23
    Glimmers of form esammuli's Avatar
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    Quote Originally Posted by vkalia View Post
    Can I ask why Z4 in base? Most of the base regimens I have read focus on Z1/Z2/Z3 (ie, up to tempo rides at most).
    It's what I've discovered works best for me mentally. I've never been a big fan of pushing in Z3 for hours on end and physiologically riding in Z3 and Z4 are very similar. it's simply a matter of volume required to elicit adaptation.
    Last edited by esammuli; 01-10-11 at 02:22 PM.

  24. #24
    My idea of fun kensuf's Avatar
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    Quote Originally Posted by BudFox View Post
    Since I'm about to turn 41, I'm doing 2 weeks on/1 week off. I just finished the first Base3 cycle topped off by my very first crit on Sunday. TrainingPeaks says I spent 9 hours in Z1/2, and 1 hour each in Z3 and Z4 last week.
    The part of the crit I raced was mostly Z5. But I was about 2mph slower than most everyone else. I found myself spinning like crazy during the crit but I just didn't have the power to turn a higher gear.
    I can only hope that this base training pays off later in the year. After four months of long hours on the bike, my morale isn't very high.
    What's being 41 got to do with 2 weeks on and 1 off?

    How do you feel after 2 on? Have you tried 3? What are you doing during the 1 off?
    Putting the Duh in Floriduh.

  25. #25
    Packfodding 3 caloso's Avatar
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    Quote Originally Posted by BudFox View Post
    Since I'm about to turn 41, I'm doing 2 weeks on/1 week off. I just finished the first Base3 cycle topped off by my very first crit on Sunday. TrainingPeaks says I spent 9 hours in Z1/2, and 1 hour each in Z3 and Z4 last week.
    The part of the crit I raced was mostly Z5. But I was about 2mph slower than most everyone else. I found myself spinning like crazy during the crit but I just didn't have the power to turn a higher gear.
    I can only hope that this base training pays off later in the year. After four months of long hours on the bike, my morale isn't very high
    .
    How old would you be if you didn't know how old you was?

    Cyclists of the world, unite! You have nothing to lube but your chains!

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