Join Date: Apr 2005
Location: Montréal, Québec
Bikes: Giant OCR 2004, Specialized S-Works Tarmac SL 2007
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Need advice on my Base training : intensity&nutrition
I started this week my base training with some cross-country skiing. My main goals for this period is to ncrease endurance, improve my cardio-respiratory system and increase the presence of mitochondrias in my body.
After reading on the forum, I found some answers to my questions but not all of them. I've read that I should maintain a steady pace at 80% for 2hrs at submax. I'm wondering if it's necessary to not go over that intensity even if I can, meaning that I should ski at an intensity lower than my max in order to get the benefits of that specific zone. What happens if I pace myself at lets say 85% of my max HR? Will I get the same benefits (or even more) or will it just be a «waste of time»?
Keep in mind that because of the snow, I decided to complete base 1 on skis instead of on the bike for the endurance part of the training. I don't know if the HR% and training zones are the same for both sports.
Also, I would like to get some info on the duration of the training session. Is 2hrs obligatory or can/should I go on for a longer period of time? Do I set it depending on the races' length I'll be taking part in next summer, or do I just focus on the 2hr mark?
I believe I wouldn't have any problems lasting for 2-3hrs at 80% of my max but I don't think I could hold on for 3hrs at 85%. My question is, should I set a target intensity that I want to work at to get specific results that can only be obtained in a specific zone (80%) and keep going until I can't go on anymore, or should I set a time target (ex. 2hrs) and go at my max (ex. 85%) at a steady pace ?
I also have a concern about nutrition. Do I have to eat right after a training session even if I haven't emptied all my glycogen supplies? Will my body start eating muscles to recover because it doesn't have any «new» energy coming in or will it be able to recover w/o any problems?
Thanks a lot, any suggestions or comments will be greatly appreciated. BTW I'm 21 y-o, 155 lbs (looking to lose 5-8lbs of fat in the next 2 months). I've read some books about cycling and begin to have some knowledge of training
I am intending to begin racing next summer : I began cycling last april and enjoy life even more since then