just another gosling
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
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Originally Posted by theschwinnman
Yes, the Assault in in May.
Building base? I'm rather new to the hardcore riding/racing scene.
I don't mean to sound arrogant but what is the rational behind not "riding hard more than once a week"?
And for the pedaling technique, would it be appropriate to hook my fixie up to the trainer to work on that?
Thanks for the replies so far.
Not riding hard more than once a week is essentially so that you can do more volume without overdoing it. The bigger the base you build of Z2 and Z3 time, the bigger the pile of hard stuff you can stack on top of it will be. Every rider has a different amount of training that they can take, so you can sort of feel your way in that direction.
I use a program that preps me for several events/year that are similar to yours. I start off at around 7 hours/week now and build up to 12 hours in very early spring. More is always better, but that's has proven to be sufficient for me. In general, you can finish a long ride that is equal in time to your current total weekly time. To do the ride with style, your weekly time should be double that of the ride. This ratio breaks down for rides of over about 7 hours IME. It's just not necessary to train more for longer rides than that, as long as you're not doing stage races.
No, don't put your fixie on the trainer. They spoil your technique for riding geared bikes, though they do help your technique for riding fixed. For fun with the trainer, try riding an interval of 15-45 minutes once a week, at a steady cadence of 115 or greater, while staying in Z2. That'll keep you occupied until about February, when you can start riding one-legged intervals on the trainer. At some point this winter, try riding 2 X 0:20 Z3 intervals at a 70 cadence on the trainer, about 10 minutes rest between them. Once a week, but no more than 3 weeks in a row, or until you stop getting faster. Base training doesn't mean easy. Pile it on, but be careful not to overcook yourself. If you start getting slower, take a week off.