Base
11-14-13, 05:42 AM
#201
OMC
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Jandro is there too.
__________________
Regards,
Chuck
Demain, on roule!
Regards,
Chuck
Demain, on roule!
11-14-13, 08:58 AM
#205
Making a kilometer blurry
+1
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.
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.
11-20-13, 05:51 PM
#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.
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!
Regards,
Chuck
Demain, on roule!
11-20-13, 07:14 PM
#209
Elite Fred
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11-22-13, 09:12 PM
#210
Banned
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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.
01-03-14, 06:45 AM
#212
In the Pain Cave
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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
11-11-14, 03:25 PM
#213
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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
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.
...
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.
11-11-14, 04:14 PM
#214
**** that
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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!
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!
11-11-14, 04:31 PM
#215
¯\_(ツ)_/¯
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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.
11-11-14, 04:43 PM
#217
¯\_(ツ)_/¯
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roughly
It's easier to claw your way out of a hole if you just don't get in one!
It's easier to claw your way out of a hole if you just don't get in one!
11-11-14, 05:45 PM
#218
**** that
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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.
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.
11-12-14, 10:33 AM
#221
Version 7.0
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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.
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.
11-13-14, 06:29 AM
#222
These Guys Eat Oreos
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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
Relax ... It's only detraining: Time off the bike may help you go faster - VeloNews.com
11-13-14, 10:53 AM
#224
¯\_(ツ)_/¯
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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.
...
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.
11-13-14, 12:08 PM
#225
Senior Member
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.