Category 2 | | Velogames BikeForums Leagues: 1st - 2012 Veulta, 1st - 2011 Vuelta, 2nd - 2013 Vuelta, 3rd - 2012 Giro, 4th - 2012 TdF
85% in Z2(HR) yesterday. I can only squeeze in 2 hours after work with the time change, slept like a baby though.
That book is written for guys like you and me, Racer Ex. I used to think the same way but for now I am changing my process until I have given it a fair trial.
I did the z2forever "base" model last year and came into the season barely able to hang on to a 100-man peloton. After 6 weeks of having my ass kicked, I finally had the VO2 to start racing. This year I am "not changing much" from my usual summer riding, just a small reduction in volume/intensity, but otherwise keeping fitness "up".
For me base is in that 75-85% FTP kind of power range. Fairly steady most of the time. Intensity is low enough that I can crank out the same workout day after day for 5 or 6 days, and not really feel I need a recovery (still take days off though). I guess that for me, it's half a notch easier than the old "SST" workout. I still feel the rides in my legs when I get off the bike, but never feel them a couple hours later.
I mix it up though, as my ride yesterday with a teammate was trading pulls at threshold. NP and AP still came in that 75-85% range, and the pulls were never more than a minute. Don't have an HRM, but breathing was easy, and the ride felt relaxed. Conversation was not a challenge other than the fact that we were drafting each other.
I also maintain training blocks of 3 weeks on and 1 week off. The off week is just a few rides, that are shorter, but probably about base intensity. Same recovery weeks for build and specificity too.
I guess if the first build phases are threshold intervals, my base is just the next step below that intensity.
Most of the books in question are written for a generic, somewhat experienced elite-age kid who's going to be doing long road and stage races with an "A" race block in mind and a half dozen or so other assumptions including a lot of training time available. That might be you, I dunno. Not me though.
I'd suggest speed's a wobbly metric to judge much of anything regarding fitness or training.
What I consider "base" for myself is not the same as what I might have other people do depending on their goals and level of fitness, or even the same for me from season to season. But "only" Z2 wouldn't be in any of those workouts.
Last edited by Racer Ex; 11-08-13 at 11:37 AM.
yet another attempt for free coaching shot down.
My point is the "z2 forever" model might work significantly better for anaerobic oriented people than for slow twitchers. For me, once I have aerobic fitness, VO2max and threshold are just not a problem.
Last edited by Brian Ratliff; 11-08-13 at 12:11 PM. Reason: grammar
Cat 2 Track, Cat 3 Road.
"If you’re new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, you’d probably get faster." --the tiniest sprinter
fatso, can you even do 4.5 w/kg on a climb these days? i heard that you are like Ted not only in spirit but also in form
I thought that too. Then I read the book. Speed may not be the greatest thing to measure but it sure is nice to have more speed than the next guy, but only if you have the endurance to hold it.
So what is your "base" training like? I'm not saying its wrong but I'm interested.
"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
unless the hill is 11%, a 0.5 mile "climb" is a speed bump. 20+ min climbs, fatso rotundo!
and what's the bet, lose and you get naked, win and you both get naked?!