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Thread: Base

  1. #201
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    Jandro is there too.
    Can't tell which one without the beard.
    Regards,
    Chuck

    Demain, on roule!

  2. #202
    Senior Member spectastic's Avatar
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    how long does it take to get back to peak shape after 3 months off the bike?
    5/20

  3. #203
    powered by Racer Ex gsteinb's Avatar
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    41 days

  4. #204
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by gsteinb View Post
    41 days
    Beautiful
    "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

  5. #205
    Making a kilometer blurry waterrockets's Avatar
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    Quote Originally Posted by rkwaki View Post
    Beautiful
    +1

    Quote Originally Posted by spectastic View Post
    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.

  6. #206
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    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.
    Regards,
    Chuck

    Demain, on roule!

  7. #207
    avatar by Sean Powers mike868y's Avatar
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    hearing that makes me really confident that my 3 weeks off in january will not totally derail my early season.
    Quote Originally Posted by gsteinb View Post
    it depends

  8. #208
    Resident Alien Racer Ex's Avatar
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    Quote Originally Posted by gsteinb View Post
    41 days
    What if it's a leap year?

  9. #209
    Elite Fred mollusk's Avatar
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    Quote Originally Posted by gsteinb View Post
    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.
    I'm the world's forgotten boy. The one who's searchin', searchin' to destroy.

  10. #210
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    Quote Originally Posted by spectastic View Post
    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.

  11. #211
    Senior Member furiousferret's Avatar
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    Quote Originally Posted by spectastic View Post
    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.
    judging from what you post on here it seems having a powermeter has caused you to focus on ewang numbers without much a focus on developing actual fitness.

  12. #212
    In the Pain Cave thechemist's Avatar
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    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

  13. #213
    Senior Member Wesley36's Avatar
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    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

    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).
    ...
    I’m not talking about lots of long base miles; I think that’s great for pros but somewhat unrealistic for most of us trying to balance work, family, cycling, etc. No, what I’m talking about is more intense rides on the trainer or out on the road that are focused, strong, and relatively short. You don’t 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, you’ll be a January star for certain, but if you sprinkle in these hard workouts with some other workouts that just emphasize more muscular work, you’ll be able to maintain and improve your functional threshold power (FTP) and keep that battery charged.

  14. #214
    **** that mattm's Avatar
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    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!
    cat 1.

    blog

  15. #215
    ¯\_(ツ)_/¯ Ygduf's Avatar
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    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.

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  16. #216
    **** that mattm's Avatar
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    @Ygduf your CTL is in the low 200's right??
    cat 1.

    blog

  17. #217
    ¯\_(ツ)_/¯ Ygduf's Avatar
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    roughly

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


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  18. #218
    **** that mattm's Avatar
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    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.
    cat 1.

    blog

  19. #219
    ¯\_(ツ)_/¯ Ygduf's Avatar
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    ctl plateau, not ftp/vO2 plateau.

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  20. #220
    ¯\_(ツ)_/¯ Ygduf's Avatar
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    Quote Originally Posted by mattm View Post
    (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!)

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  21. #221
    Elite Rider Hermes's Avatar
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    Quote Originally Posted by mattm View Post
    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...

    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  22. #222
    These Guys Eat Oreos Creatre's Avatar
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    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
    Category 2 | | Velogames BikeForums Leagues: 1st - 2012 Veulta, 1st - 2011 Vuelta, 2nd - 2013 Vuelta, 3rd - 2012 Giro, 4th - 2012 TdF

  23. #223
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    Good read!

  24. #224
    ¯\_(ツ)_/¯ Ygduf's Avatar
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    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.

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  25. #225
    Senior Member grolby's Avatar
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    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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