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revchuck 11-14-13 05:42 AM

Quote:

Jandro is there too.
Can't tell which one without the beard. :)

spectastic 11-14-13 08:32 AM

how long does it take to get back to peak shape after 3 months off the bike?

gsteinb 11-14-13 08:33 AM

41 days

rkwaki 11-14-13 08:37 AM

Quote:

Originally Posted by gsteinb (Post 16245788)
41 days

Beautiful

waterrockets 11-14-13 08:58 AM

Quote:

Originally Posted by rkwaki (Post 16245804)
Beautiful

+1

Quote:

Originally Posted by spectastic (Post 16245782)
how long does it take to get back to peak shape after 3 months off the bike?

It doesn't really matter. Give yourself a block of JRA and enjoyable riding to get back in the groove. Then start a normal plan.

I had a teammate take 7 months off. He's been back in the saddle for 2.5 months now, and he's probably 90% of the way there. I believe his fitness is now well ahead of where I was when he came back, but I'm still ahead of him at this point b/c of my own gains. This is a guy who I've trained with since 2006, on lunchtime rides, so we each have a pretty good view of where the other is fitness-wise.

revchuck 11-20-13 05:51 PM

Bringing this back to the top for an update on my status (it's ALL about ME!) and some interim results.

I finished a three week block of base (320, 285 and 229 miles/week, TSS of 963, 910 and whatever the last week was) and then had a doctor-required two weeks off the bike. Doctor's appointment was Friday, got on the bike that afternoon and both days over the weekend, JRA for ~120 miles. Recovery day Monday, second block of base began yesterday.

I could see a difference in watts produced at my usual "cruising" RPE. Whereas before that range was in the mid-upper Z2 range, now it's literally on the Z2/3 borderline. To be honest, that's not buckets full of watts, but it's definitely there. Also, in the past, going up rollers required a conscious effort, but just happens now; not a big difference in watts generated, just easier. Three hours at that level is no longer any big deal, where it took a good bit more effort in the past. I'm likin' it!

There are a variety of reasons this might be happening. It could simply be the result of two weeks rest. It could be the result of training over a longer term. It could be me just having a couple of really good days. I don't think these explain it, though. I really do think the improvement is real, and that it's part physical and part psychological. Time will tell. But I'm looking forward to the rest of this block, and to next year too. I might still get my ass handed to me on a platter, but at least it'll be a smaller serving. :)

mike868y 11-20-13 06:03 PM

hearing that makes me really confident that my 3 weeks off in january will not totally derail my early season.

Racer Ex 11-20-13 06:52 PM

Quote:

Originally Posted by gsteinb (Post 16245788)
41 days

What if it's a leap year?

mollusk 11-20-13 07:14 PM

Quote:

Originally Posted by gsteinb (Post 16245788)
41 days

42 is the Answer to The Ultimate Question of Life, the Universe, and Everything.

Pretty much the same question.

Gary is one day better than the rest of us, though.

needmoreair 11-22-13 09:12 PM

Quote:

Originally Posted by spectastic (Post 16245782)
how long does it take to get back to peak shape after 3 months off the bike?



I took 7 years off. After 6 weeks I'm about 90+% there. Haven't cracked 11 hours in a week yet, either. I've just maximized rides as much as possible. 93-96% of threshold for 40-50 minutes on many of my 60-75 minute rides. It's coming back quickly.

furiousferret 11-22-13 09:40 PM

Quote:

Originally Posted by spectastic (Post 16245782)
how long does it take to get back to peak shape after 3 months off the bike?

I was off the bike for 23 months. First month my form was terrible, after that my power returned close to what it was in 2011.

thechemist 01-03-14 06:45 AM

Base starts for me Monday and I have been taking it easy with 6-8hr weeks. Ramping up for a 500hr season with 10hrs next week. What sucks? Old man winter is hitting hard! I know a few of you guys are out east are starting base as well. Anyone braving the cold as I am hoping to get 10hrs outside. Speed drills and form for now

Wesley36 11-11-14 03:25 PM

Came across this on the Hunter Allen Power Blog. Would be a pretty different way to organize my training than what I have planned, but it seems like it would be a more pleasant way to use trainer time.

Off-Season Training: It's Time to Get Your Homework Done! ~ Hunter Allen Power Blog

Quote:

I always did my training in blocks: trained hard for 3-4 days, then took a break and let my battery recharge to 100% again. This is actually a highly effective way to manage the off-season, as it allows us to keep our chronic training load (CTL) slowly building throughout the winter without a large negative impact on our training stress balance (TSB).
...
Iím not talking about lots of long base miles; I think thatís great for pros but somewhat unrealistic for most of us trying to balance work, family, cycling, etc. No, what Iím talking about is more intense rides on the trainer or out on the road that are focused, strong, and relatively short. You donít have to do three-hour rides in the freezing cold if you want to make next year your best season ever; a really focused hour to hour-and-a-half session on the trainer with plenty of intervals is really all you need. Now, if you do this every day, youíll be a January star for certain, but if you sprinkle in these hard workouts with some other workouts that just emphasize more muscular work, youíll be able to maintain and improve your functional threshold power (FTP) and keep that battery charged.

mattm 11-11-14 04:14 PM

His plan seems better than nothing, but honestly too complicated for me; I don't do any workouts that would require me to write down what to do when, I like it more like "hold x% of FTP for y hours". Especially for Base training.

He's obviously Hunter Allen, and I'm obviously not; but when anyone says "hey I found a shortcut to fitness!", I'm very dubious. There must be a tradeoff somewhere.

You can gain fitness that way, but it seems like it wouldn't last.. I suppose this is a never-ending discussion, and one we've had in this thread I believe.

Thanks for bumping the thread though, I was meaning to do so now that we're in "base" season!

Ygduf 11-11-14 04:31 PM

All about that base. I find the easiest way to keep CTL high and TSB low is to just not let your CTL get too low. I pulled up a little bit on intensity but kept my CTL pretty high but haven't had a -tsb day in like 6 weeks. Was -2 tsb after two 4+ hour rides this weekend, but was back positive again the day after.

mattm 11-11-14 04:35 PM

@Ygduf your CTL is in the low 200's right??

Ygduf 11-11-14 04:43 PM

roughly

It's easier to claw your way out of a hole if you just don't get in one!

http://i.imgur.com/b2J62cQ.jpg

mattm 11-11-14 05:45 PM

That plateau!

I ain't your coach though... (but if I was I'd say imagine huge area under the curve being focused on a peak during the season, your fitness would be soooo much higher!)

It's actually impressive you can maintain that/not really rest for so long and not just die.

Ygduf 11-11-14 07:35 PM

ctl plateau, not ftp/vO2 plateau.

Ygduf 11-11-14 07:54 PM

Quote:

Originally Posted by mattm (Post 17297815)
(but if I was I'd say imagine huge area under the curve being focused on a peak during the season, your fitness would be soooo much higher!)

http://i.imgur.com/lhqFNQK.gif

Hermes 11-12-14 10:33 AM

Quote:

Originally Posted by mattm (Post 17297815)
That plateau!

I ain't your coach though... (but if I was I'd say imagine huge area under the curve being focused on a peak during the season, your fitness would be soooo much higher!)

It's actually impressive you can maintain that/not really rest for so long and not just die.

Maybe...

http://i170.photobucket.com/albums/u...psae4a5cfc.jpg

Creatre 11-13-14 06:29 AM

Good read on why you should take some time off each year:

Relax ... It's only detraining: Time off the bike may help you go faster - VeloNews.com

globecanvas 11-13-14 06:45 AM

Good read!

Ygduf 11-13-14 10:53 AM

should - "because it's not that bad"

...

At least there's nothing presumptuous about assuming our amateur training loads (huge 15 hour weeks!) require the same downtime as the TdF guys.

Here's more useful training tips to improve vO2:
Google

E'rrybody want to ride fast, ain't nobody want to work consistently.

grolby 11-13-14 12:08 PM

It is a good article, and highlights (albeit briefly) the benefits of traditional base training - the long-term adaptations. I've become pretty convinced that, for me anyway, there's no real substitute for base miles. At least not yet. Shorter, higher-intensity workouts get my FTP up, sure, but I still end up hitting the wall hard in longer races without dedicated endurance work. It's a weakness of mine, so that might be a factor.


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