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  1. #1
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    Base aerobic training ?

    I have in the past done quite long distance road riding. After carpel tunnel knocked me off the bike for 4 years, I'm now training for faster, shorter rides. How much base (65 to 75% mhr)training do you track folks do before adding speed & interval work? My absolute limit will be 2.5 hours, most rides being 1.5 to 2 hours. Also, with this limited distance, can I do high intensity "race pace" rides more frequently without the fear of burnout? thanks for any help.

  2. #2
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    Wow. Sucks you haven't gotten a reply. I dunno about track cyclists, but it really seems to vary a lot on your level of experience.
    There are a lot of websites around, lots of info on this site (search function), and plenty of books on the subject. While it doesn't deal with track cycling, Friel's Cyclist's Training Bible is a good one. There's plenty of info, it's really a mater of finding it.

    Cole
    I like my Madone.

  3. #3
    Don't Believe the Hype RiPHRaPH's Avatar
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    this is the perfect time of year to do this base training. i do base training for 6 full weeks, starting @ the new year and continuing into mid-february.
    **remember this: you have to learn how to ride slowly in order to ride faster**

    even during the height of your season, you should have enough sense to go slow once or twice a week.

    work on your form and stay in your 65-70% zone. your time on the bike per session and per week can vary, but the biggest gains i made was when i did this for the first time last off season. i did leg strength work and just spun. it improved my form, and i was able to smooth out by high cadence sessions. this helps immensely.

    you might think that 6 weeks is a long time to do basework, but biking 8-10 hrs a week for 6 weeks is perfect. do it, you will thank me later. really...
    I have enough words to get me into trouble, but not enough to get me out of trouble.

  4. #4
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    Thanks, I've done 12 weeks of just that so far. I think because my longest ride has been 2 hr 15min, I just dont feel like I have a good base, as I'm kind of judging myself by standards (of distance) I set years ago. I can't seem to find a "program" for track riders, maybe I'll try to find a criterium specialists training plan. thanks again.

  5. #5
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    Maybe you could try asking some of the trackies in the Track forum. It is a sub-forum in the Single Speed/Fixed Gear forum

  6. #6
    Don't Believe the Hype RiPHRaPH's Avatar
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    ....but how is your form?
    you ever look at some cyclists and the form looks so fluid....
    someone once said that you can work on that fluid motion the best by slow pedalling for hour after hour, then increasing...

    are you working on leg strength also?
    i always feel blocky and out of rhythm before stopping the leg intensity...
    I have enough words to get me into trouble, but not enough to get me out of trouble.

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