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  1. #4951
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by ovoleg View Post
    My body hurts just watching this vid haha

    That right there is why I love crit racing.
    Man Rahsaan is quick for a little dude..
    "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

  2. #4952
    Senior Member aaronmcd's Avatar
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    Going to attempt an actual training plan this year... maybe. Trying to keep it aerobic on my commutes is strange. Went on the local B ride on Saturday - boy is it easier than A ride. But when I get to the hills I can't help but race to the top. Also can't help racing on the way back. Hopefully this still fits in the "base" category?

  3. #4953
    These Guys Eat Oreos Creatre's Avatar
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    Quote Originally Posted by aaronmcd View Post
    Going to attempt an actual training plan this year... maybe. Trying to keep it aerobic on my commutes is strange. Went on the local B ride on Saturday - boy is it easier than A ride. But when I get to the hills I can't help but race to the top. Also can't help racing on the way back. Hopefully this still fits in the "base" category?
    Noes.
    Category 2 | | Velogames BikeForums Leagues: 1st - 2012 Veulta, 1st - 2011 Vuelta, 2nd - 2013 Vuelta, 3rd - 2012 Giro, 4th - 2012 TdF

  4. #4954
    **** that mattm's Avatar
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    Quote Originally Posted by aaronmcd View Post
    Going to attempt an actual training plan this year... maybe. Trying to keep it aerobic on my commutes is strange. Went on the local B ride on Saturday - boy is it easier than A ride. But when I get to the hills I can't help but race to the top. Also can't help racing on the way back. Hopefully this still fits in the "base" category?
    Read that Training Bible!

    I'm reading it (again, the latest edition) and realizing I had some misconceptions about what "Base" really is.
    cat 1.

    blog

  5. #4955
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by mattm View Post
    Read that Training Bible!

    I'm reading it (again, the latest edition) and realizing I had some misconceptions about what "Base" really is.
    Most do...
    Base is Z1/z2 at a snail's pace...
    "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. #4956
    **** that mattm's Avatar
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    Quote Originally Posted by rkwaki View Post
    Most do...
    Base is Z1/z2 at a snail's pace...
    z2 is a bit quicker than a snail but yeah.

    http://home.trainingpeaks.com/articl...ew-coggan.aspx (has HR-based info too, which is what I'm using until I get my PT wheel fixed)
    cat 1.

    blog

  7. #4957
    \_(ツ)_/ Ygduf's Avatar
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    I like HR for z2 rides. It's kind of the only time I like HR.

    twitter.com/ygduf
    strava.com/athletes/ygduf

  8. #4958
    Senior Member aaronmcd's Avatar
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    Quote Originally Posted by mattm View Post
    Read that Training Bible!

    I'm reading it (again, the latest edition) and realizing I had some misconceptions about what "Base" really is.
    Around page 50 currently.

  9. #4959
    Senior Member aaronmcd's Avatar
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    Quote Originally Posted by Creatre View Post
    Noes.
    Damn. What then, ride solo, no hills? Buy a hybrid and ride on the sidewalk? Maybe a cruiser?

    Seriously though, I could probably crawl up Old La Honda near the back of B ride and count it as base - if I can muster the willpower.

  10. #4960
    Wheelsuck Fat Boy's Avatar
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    Quote Originally Posted by Ygduf View Post
    I like HR for z2 rides. It's kind of the only time I like HR.
    Yep. Honestly, if you're doing a real aerobic base, you have to have some serious time involved. Riding around Z1/Z2 for 8 hours a week isn't going to work. It has to be 2-3x that, IMHO.

    Pros can do this, but I'm not convinced it's the best approach for Joe Schmo.
    Austin doesn't have hippies. They have slightly rebellious Methodists. - Racer Ex

  11. #4961
    Wheelsuck Fat Boy's Avatar
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    Quote Originally Posted by rkwaki View Post
    Man Rahsaan is quick for a little dude..
    I've ridden with him a couple times. The impressive bit is his acceleration. It's like he's on a motorcycle.
    Austin doesn't have hippies. They have slightly rebellious Methodists. - Racer Ex

  12. #4962
    Cat 5 Mod Jandro's Avatar
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    On Saturday I rode around in cicles with my club. It was a really good time.



    Base starts now.
    Attack in the feeling because it says I'll win absolutely.

  13. #4963
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by Jandro View Post
    On Saturday I rode around in cicles with my club. It was a really good time.



    Base starts now.
    Is that you in the green jersey?
    "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

  14. #4964
    **** that mattm's Avatar
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    Quote Originally Posted by Fat Boy View Post
    Yep. Honestly, if you're doing a real aerobic base, you have to have some serious time involved. Riding around Z1/Z2 for 8 hours a week isn't going to work. It has to be 2-3x that, IMHO.

    Pros can do this, but I'm not convinced it's the best approach for Joe Schmo.
    24 hours/week?! I don't think Friel really agrees with this.. even 16 is a bit much for most people.
    cat 1.

    blog

  15. #4965
    Senior Member aaronmcd's Avatar
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    Quote Originally Posted by Fat Boy View Post
    Yep. Honestly, if you're doing a real aerobic base, you have to have some serious time involved. Riding around Z1/Z2 for 8 hours a week isn't going to work. It has to be 2-3x that, IMHO.

    Pros can do this, but I'm not convinced it's the best approach for Joe Schmo.
    Can it be 8 hours during the week and 8 on the weekend?
    Is intensity beneficial if one can't find 15 to 20 hours per week to ride?

  16. #4966
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by mattm View Post
    24 hours/week?! I don't think Friel really agrees with this.. even 16 is a bit much for most people.
    Back in da day when I was a real racer my weeks were 20+ with several 5+ hour days but that was a different time and hoping to accomplish different goals. For most you are correct 16 hours is a lot but when racing 120+ mile road races you need to have big hour base.
    I could race again on 6-8 hours a week but wouldn't be towing the line in a road race, it all comes down to goals. As a Cat 3/4/5 do you need those huge weeks? No but if you are a 3 that wants to be a 1 in a year you do.
    "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

  17. #4967
    These Guys Eat Oreos Creatre's Avatar
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    Quote Originally Posted by rkwaki View Post
    Back in da day when I was a real racer my weeks were 20+ with several 5+ hour days but that was a different time and hoping to accomplish different goals. For most you are correct 16 hours is a lot but when racing 120+ mile road races you need to have big hour base.
    I could race again on 6-8 hours a week but wouldn't be towing the line in a road race, it all comes down to goals. As a Cat 3/4/5 do you need those huge weeks? No but if you are a 3 that wants to be a 1 in a year you do.
    I find the 10-16 hours to be the sweet spot for training for most people. Offseason should be mostly endurance z2 with lots of sst/subthreshold work. The less hours you have, the more sst/subthreshold (intensity) you want to do to make up for it.

    With that said, I'm upping the hours to a pretty legit amount this year. Will see how it pays off.
    Category 2 | | Velogames BikeForums Leagues: 1st - 2012 Veulta, 1st - 2011 Vuelta, 2nd - 2013 Vuelta, 3rd - 2012 Giro, 4th - 2012 TdF

  18. #4968
    Cat 5 Mod Jandro's Avatar
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    Quote Originally Posted by rkwaki View Post
    Is that you in the green jersey?
    No, don't be silly.

    I'm in pink.
    Attack in the feeling because it says I'll win absolutely.

  19. #4969
    Wheelsuck Fat Boy's Avatar
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    Quote Originally Posted by Creatre View Post
    I find the 10-16 hours to be the sweet spot for training for most people. Offseason should be mostly endurance z2 with lots of sst/subthreshold work. The less hours you have, the more sst/subthreshold (intensity) you want to do to make up for it.

    With that said, I'm upping the hours to a pretty legit amount this year. Will see how it pays off.
    Quote Originally Posted by rkwaki View Post
    Back in da day when I was a real racer my weeks were 20+ with several 5+ hour days but that was a different time and hoping to accomplish different goals. For most you are correct 16 hours is a lot but when racing 120+ mile road races you need to have big hour base.
    I could race again on 6-8 hours a week but wouldn't be towing the line in a road race, it all comes down to goals. As a Cat 3/4/5 do you need those huge weeks? No but if you are a 3 that wants to be a 1 in a year you do.
    No more for me to add here.
    Austin doesn't have hippies. They have slightly rebellious Methodists. - Racer Ex

  20. #4970
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by Jandro View Post
    No, don't be silly.

    I'm in pink.
    I was waiting a bit then coming back with that one then I realized her legs were bigger than yours....
    "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

  21. #4971
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by Creatre View Post
    I find the 10-16 hours to be the sweet spot for training for most people. Offseason should be mostly endurance z2 with lots of sst/subthreshold work. The less hours you have, the more sst/subthreshold (intensity) you want to do to make up for it.

    With that said, I'm upping the hours to a pretty legit amount this year. Will see how it pays off.
    Well you would be the perfect case study for offseason volume. Look at the improvements you made last year riding a high volume offseason... One problem that I believe jumps out though is an early season peak.
    "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

  22. #4972
    Senior Member
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    Quote Originally Posted by mattm View Post
    24 hours/week?! I don't think Friel really agrees with this.. even 16 is a bit much for most people.
    I did 15 last week, and was pretty tired. This week is a recovery week, and next week is 16 hours. One of the few upsides of unemployment is that you have the time for this.
    Regards,
    Chuck

    Demain, on roule!

  23. #4973
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by revchuck View Post
    I did 15 last week, and was pretty tired. This week is a recovery week, and next week is 16 hours. One of the few upsides of unemployment is that you have the time for this.
    When upping the hours to 15 did you make any adjustments to caloric intake, sleep and other recovery related stuff?
    "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

  24. #4974
    These Guys Eat Oreos Creatre's Avatar
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    Quote Originally Posted by rkwaki View Post
    Well you would be the perfect case study for offseason volume. Look at the improvements you made last year riding a high volume offseason... One problem that I believe jumps out though is an early season peak.
    Yeah, I came flying into the season. The early peak was planned for Battenkill, so it worked out. I should have been able to maintain that form and peak again but the real life stresses + injury knocked me down. My CTL midseason actually dropped lower than my CTL after 3 weeks I just had off the bike.

    I'm starting base a month earlier even than last year. So should be interesting.
    Category 2 | | Velogames BikeForums Leagues: 1st - 2012 Veulta, 1st - 2011 Vuelta, 2nd - 2013 Vuelta, 3rd - 2012 Giro, 4th - 2012 TdF

  25. #4975
    Senior Member jsutkeepspining's Avatar
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    i like the long and steady off season. I had a fantastic year after doing that. The nest year i had minimal time on the bike and wasn't nearly as successful. My plan for the winter is z2/sst during the week, then like 8-10 hours each weekend of just pure z1/z2.


    Also i just got an srm. the pc7 will be in soon, and the crank will be in by the end of the week (or should be if the guy ships it soonish)
    cat 1-o-meter: wtf am i doing??????
    Quote Originally Posted by Racer Ex View Post
    You're not dumb. You're just less smart.

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