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Old 10-07-13, 09:21 AM   #4951
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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..
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Old 10-07-13, 09:37 AM   #4952
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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?
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Old 10-07-13, 11:26 AM   #4953
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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?
Noes.
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Old 10-07-13, 11:31 AM   #4954
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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?
Read that Training Bible!

I'm reading it (again, the latest edition) and realizing I had some misconceptions about what "Base" really is.
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Old 10-07-13, 11:38 AM   #4955
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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...
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Old 10-07-13, 11:44 AM   #4956
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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)
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Old 10-07-13, 11:56 AM   #4957
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I like HR for z2 rides. It's kind of the only time I like HR.
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Old 10-07-13, 11:57 AM   #4958
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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.
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Old 10-07-13, 12:08 PM   #4959
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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.
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Old 10-07-13, 12:11 PM   #4960
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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.
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Old 10-07-13, 12:13 PM   #4961
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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.
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Old 10-07-13, 12:14 PM   #4962
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On Saturday I rode around in cicles with my club. It was a really good time.



Base starts now.
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Old 10-07-13, 12:19 PM   #4963
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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?
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Old 10-07-13, 12:26 PM   #4964
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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.
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Old 10-07-13, 01:04 PM   #4965
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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?
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Old 10-07-13, 01:16 PM   #4966
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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.
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Old 10-07-13, 01:35 PM   #4967
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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.
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Old 10-07-13, 02:07 PM   #4968
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Is that you in the green jersey?
No, don't be silly.

I'm in pink.
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Old 10-07-13, 02:32 PM   #4969
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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.
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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.
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Old 10-07-13, 02:32 PM   #4970
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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....
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Old 10-07-13, 02:34 PM   #4971
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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.
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Old 10-07-13, 02:41 PM   #4972
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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.
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Old 10-07-13, 02:45 PM   #4973
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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?
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Old 10-07-13, 02:50 PM   #4974
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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.
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Old 10-07-13, 03:34 PM   #4975
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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)
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