Originally Posted by
Nate552
Question for you guys doing a ton of base miles. What Zone are you riding in (power wise)? Do you consider them LSD miles? Or Endurance miles? Both?
I ask because I just read an article on Pez about training myths in reference to LSD miles.
http://www.pezcyclingnews.com/?pg=fu...=Latest%20News
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Myth #3: Long Slow Distance
It won’t be long before I hear the Shofar blow over the cycling club e-group as the troops are rallied to meet for the Long Slow Distance rides up the coast. I have to muffle a scream every time I see 6 hr per week weekend warriors heading out for their 3 hr long slow weekend ride.
Even if you had 45 hrs per week to ride and you plan on doing 21 day stage races, I still wouldn’t recommend this style of training.
But if you only have 12 hrs per week to train and you’re wasting half of it rolling down the avenue at 16 mph, you’re losing valuable training time. As I’ve always said, you have to get the most out of every second you’re on the bike. We have another word now for LSD or Long Slow Distance. It’s called JM: Junk Miles.
Originally it was thought that since high stress training breaks down blood capillaries and since capillary density means more blood to working muscles, it is advisable to avoid any high stress training in the winter so to nurture the growth of those capillaries. "
I disagree.
From the end of September to middle February I ride mostly zone 2 with some zone 3 tempo every once in a while. I usually end up doing alot of climbing (for around here anyways) with brief jumps and form sprints thrown in to stimulate the fast twitch muscle fibers. LSD for me = Long Steady Distance, not long slow distance. I usually do average around 16.5 mph, but I'm also climbing 2500-3000 feet, and where there are hills, they are 6-10%. On the flats I ride comfortably in the 18-20 mph range in my zone 2, but occasionally will push myself (or be pushed by others when I ride with others). But I have to have discipline, slow down. If I go too hard too soon without a LONG base, I burn out early in the season. I see a few of my pompous friends who do not prescribe to a transition or base period, burn out or lack endurance when it counts the most (over a long season).
Your definition of LSD, does not apply to the way I ride (to me anyways). I usually do 150-175 miles on saturday and sunday, with another 125-160 miles during the week. My average ride is 3 hours (or around 50 miles, 40+ feet a mile terrain). My long ones are 6+ hours. THIS kind of riding makes me stronger than an ox and makes it easier for my body to make positive adoptations when I taper down volume and start doing alot of intensity. I rarely get injuries and this is the first year I haven't been "overtrained" during the race season. Training smart FOR ME, works for me.
My definition of "Junk miles" would be doing the same rides, over and over again at the exact same speed over the exact same terrain... The body has initial adaptation, but plateaus quickly with that kind of training.