too much base? / what do I do till Dec. 17??
#1
Senior Member
Thread Starter
Join Date: Feb 2006
Location: Newton Ctr. MA
Posts: 2,109
Bikes: 2 cdale Caad7. Scatantte CX/winter bike. SS commuter.
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
too much base? / what do I do till Dec. 17??
Noob question:
My first road racing season ended Sep 10th.
Based on my racing schedule/crit training series start date, I have selected the week of Dec 17th to begin my base period (base 1).
I plan on using a Friel inspired periodization schedule, I will have 12 weeks base before my build periods start.
My question is this: Should I try harder to stay off the bike over the next 6-7 weeks or should I feel free to do rides every time I please without worry of a less effective training plan?
Currently when i ride I make sure to keep my effort (HR) in the zone 1 and 2 range with only brief glimpses of zone 3. My focus has been on smooth pedaling and bike handling (and fun!)
I commute 50-70 miles per week and have been riding 50-130 miles per week in addition to this commuting. Terrain is rolling with no major climbing. 10-15 hours per week.
Most of my rides over an hour have been on weekends, usually lasting 2.5-3.5 hours.
I've been lifting weights (mainly for core strength/muscle balance/injury prevention) and running 1-2 per week for short distances.
My legs have felt good with no real soreness or fatigue. I feel slow, but not out of shape.
I have been making conscious efforts to keep my intensity as low as possible.
Is this appropriate to maintain as Dec. 17 approaches or should I aim to keep my riding volume lower?
My first road racing season ended Sep 10th.
Based on my racing schedule/crit training series start date, I have selected the week of Dec 17th to begin my base period (base 1).
I plan on using a Friel inspired periodization schedule, I will have 12 weeks base before my build periods start.
My question is this: Should I try harder to stay off the bike over the next 6-7 weeks or should I feel free to do rides every time I please without worry of a less effective training plan?
Currently when i ride I make sure to keep my effort (HR) in the zone 1 and 2 range with only brief glimpses of zone 3. My focus has been on smooth pedaling and bike handling (and fun!)
I commute 50-70 miles per week and have been riding 50-130 miles per week in addition to this commuting. Terrain is rolling with no major climbing. 10-15 hours per week.
Most of my rides over an hour have been on weekends, usually lasting 2.5-3.5 hours.
I've been lifting weights (mainly for core strength/muscle balance/injury prevention) and running 1-2 per week for short distances.
My legs have felt good with no real soreness or fatigue. I feel slow, but not out of shape.
I have been making conscious efforts to keep my intensity as low as possible.
Is this appropriate to maintain as Dec. 17 approaches or should I aim to keep my riding volume lower?
#3
pan y agua
Join Date: Aug 2005
Location: Jacksonville
Posts: 31,302
Bikes: Willier Zero 7; Merlin Extralight; Calfee Dragonfly tandem, Calfee Adventure tandem; Cervelo P2; Motebecane Ti Fly 29er; Motebecanne Phantom Cross; Schwinn Paramount Track bike
Mentioned: 17 Post(s)
Tagged: 0 Thread(s)
Quoted: 1447 Post(s)
Liked 724 Times
in
371 Posts
your'e in the Northeast . Ride cyclocross. in the fall. Take a couple of weeks off , end of December, thenstart your next season prep.
#4
Peloton Shelter Dog
Why would anyone stay off their bike? This does not make sense in the Pcad Cycling Zen lexicon.
I know you're trying to get fast and be Mr. Friel Scientific and all that crap, but try not to be such an insufferable Wussy*. Harden the F Up. And since they are getting closer, Happy Friggin Holidays.
*Pcad Enterprises makes no representation as to the Training Intelligence of such conduct. Any Pcad suggestions should probably be ignored as extreme cycling stupidity certain to make you slower.
I know you're trying to get fast and be Mr. Friel Scientific and all that crap, but try not to be such an insufferable Wussy*. Harden the F Up. And since they are getting closer, Happy Friggin Holidays.
*Pcad Enterprises makes no representation as to the Training Intelligence of such conduct. Any Pcad suggestions should probably be ignored as extreme cycling stupidity certain to make you slower.
#5
Senior Member
Thread Starter
Join Date: Feb 2006
Location: Newton Ctr. MA
Posts: 2,109
Bikes: 2 cdale Caad7. Scatantte CX/winter bike. SS commuter.
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
thanks for the replies, especially Pcad.
I have a special place in my heart for Belgian hardmanship.
My only goal with this question was to get a sense of what to do in this situation from more experienced racers.
Thanks again... keep 'em coming.
I have a special place in my heart for Belgian hardmanship.
My only goal with this question was to get a sense of what to do in this situation from more experienced racers.
Thanks again... keep 'em coming.
#6
Peloton Shelter Dog
Ride a little less, try to keep it in the little ring, mix in some cross training and take an extra day off each week. That's not what I'd do, but for me cycling is an more of an addiction, not a hobby or sport. It is the only addiction I can remain unrepentant about. You are probably a normal American amateur bike racer. That still makes you borderline straight jacket material, but you do have a lower resting HR going for you.
#7
部門ニ/自転車オタク
Join Date: Dec 2005
Location: Sterling, VA
Posts: 3,173
Bikes: 2008 Blue T16, 2009 Blue RC8, 2012 Blue Norcross CX, 2016 Blue Axino SL, 2016 Scott Scale, Fixie, Fetish Cycles Road Bike (on the trainer)
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
How can you have too much base? That's like saying, "I'm too fit to start building"
The only thing that should keep you from starting a base period now would be whether or not you can stay motivated with the extra month and a half of base under your belt come spring. If you can't do that, then I would say, in Pcadesque style, "Harden the F Up"
The only thing that should keep you from starting a base period now would be whether or not you can stay motivated with the extra month and a half of base under your belt come spring. If you can't do that, then I would say, in Pcadesque style, "Harden the F Up"
__________________
Envision, Energize, Enable
Envision, Energize, Enable
#8
Senior Member
Join Date: Jul 2005
Location: Portland, OR
Posts: 2,910
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 140 Post(s)
Liked 327 Times
in
161 Posts
Ride as much as you like and has hard as you like. There is especially nothing wrong with some tempo and LT riding to boost your LT. Start into Friel's base training program on Dec 17th, but until then do whatever you want, just make sure you enjoy it.
#9
Senior Member
Join Date: Dec 2006
Posts: 6,840
Mentioned: 7 Post(s)
Tagged: 0 Thread(s)
Quoted: 31 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Noob question:
My first road racing season ended Sep 10th.
Based on my racing schedule/crit training series start date, I have selected the week of Dec 17th to begin my base period (base 1).
I plan on using a Friel inspired periodization schedule, I will have 12 weeks base before my build periods start.
My question is this: Should I try harder to stay off the bike over the next 6-7 weeks or should I feel free to do rides every time I please without worry of a less effective training plan?
Currently when i ride I make sure to keep my effort (HR) in the zone 1 and 2 range with only brief glimpses of zone 3. My focus has been on smooth pedaling and bike handling (and fun!)
I commute 50-70 miles per week and have been riding 50-130 miles per week in addition to this commuting. Terrain is rolling with no major climbing. 10-15 hours per week.
Most of my rides over an hour have been on weekends, usually lasting 2.5-3.5 hours.
I've been lifting weights (mainly for core strength/muscle balance/injury prevention) and running 1-2 per week for short distances.
My legs have felt good with no real soreness or fatigue. I feel slow, but not out of shape.
I have been making conscious efforts to keep my intensity as low as possible.
Is this appropriate to maintain as Dec. 17 approaches or should I aim to keep my riding volume lower?
My first road racing season ended Sep 10th.
Based on my racing schedule/crit training series start date, I have selected the week of Dec 17th to begin my base period (base 1).
I plan on using a Friel inspired periodization schedule, I will have 12 weeks base before my build periods start.
My question is this: Should I try harder to stay off the bike over the next 6-7 weeks or should I feel free to do rides every time I please without worry of a less effective training plan?
Currently when i ride I make sure to keep my effort (HR) in the zone 1 and 2 range with only brief glimpses of zone 3. My focus has been on smooth pedaling and bike handling (and fun!)
I commute 50-70 miles per week and have been riding 50-130 miles per week in addition to this commuting. Terrain is rolling with no major climbing. 10-15 hours per week.
Most of my rides over an hour have been on weekends, usually lasting 2.5-3.5 hours.
I've been lifting weights (mainly for core strength/muscle balance/injury prevention) and running 1-2 per week for short distances.
My legs have felt good with no real soreness or fatigue. I feel slow, but not out of shape.
I have been making conscious efforts to keep my intensity as low as possible.
Is this appropriate to maintain as Dec. 17 approaches or should I aim to keep my riding volume lower?
Not sure what edition of friel you're using, but when you start doing your endurance mile rides, there's friel coach recommendations to match your intensity at what they're calling the AeT or Aerobic threshold, which approximates to about LTHR - 20 bpm using a HRM. This is also at about the Z2/Z3 break point for most athletes.
#10
Senior Member
Thread Starter
Join Date: Feb 2006
Location: Newton Ctr. MA
Posts: 2,109
Bikes: 2 cdale Caad7. Scatantte CX/winter bike. SS commuter.
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
great responses, thanks gentlemen. This is exactly what I was hoping to hear.
As a year round commuter, hardening the f' up is really not an option for me. Riding through 4 inches of fresh snow at 20 degrees F is one of my greatest bragging moments and one I would never pass up (and also a wholy unique and rewarding experience). So is the feeling of being 300k into a ride and realizing your only half way finished... and then it starts raining...
Making fun of my riding buddies for not riding year round is also one of my greatest (perverse) joys, and as such, you all doing the same to me feels strangely comfortable and encouraging... keep the motivation coming.
thanks again,
Leo in Boston
As a year round commuter, hardening the f' up is really not an option for me. Riding through 4 inches of fresh snow at 20 degrees F is one of my greatest bragging moments and one I would never pass up (and also a wholy unique and rewarding experience). So is the feeling of being 300k into a ride and realizing your only half way finished... and then it starts raining...
Making fun of my riding buddies for not riding year round is also one of my greatest (perverse) joys, and as such, you all doing the same to me feels strangely comfortable and encouraging... keep the motivation coming.
thanks again,
Leo in Boston
#11
Peloton Shelter Dog
#13
Senior Member
Join Date: Feb 2007
Posts: 3,917
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I dont understand this thread..... So it comes down to riding base or not riding at all cause youre worried about "too much base"?
Think of all the fitness you will lose if you stop training for a month (even if the training would be "base").
Think of all the fitness you will lose if you stop training for a month (even if the training would be "base").
#14
RustyTainte
Join Date: Jul 2005
Location: 28012
Posts: 12,340
Bikes: zilch
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
The only time I heard, "Too much base," was when my wife saw my older daughter applying makeup for the first time.
So this goes dirrectly in line with, "Harden the f' up!"
If Pcad is still on two legs without the aid of a walker after all the miles he's done, then no one needs worry.
So this goes dirrectly in line with, "Harden the f' up!"
If Pcad is still on two legs without the aid of a walker after all the miles he's done, then no one needs worry.
#15
Senior Member
Thread Starter
Join Date: Feb 2006
Location: Newton Ctr. MA
Posts: 2,109
Bikes: 2 cdale Caad7. Scatantte CX/winter bike. SS commuter.
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
nope, never considered not riding at all, just trying to figure out what intensity levels are most benneficial here.
#16
half man - half sheep
Join Date: Apr 2005
Location: Big Mineral arm - Lake Texoma (Pottsboro, Tx)
Posts: 2,469
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 9 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
#17
Young and unconcerned
Join Date: Apr 2006
Location: Merry Land
Posts: 4,123
Bikes: Yeah, I got a few.
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
#18
Senior Member
Join Date: Apr 2005
Location: Victoria
Posts: 1,372
Bikes: 05 Norco CRR Team Carbon Dura Ace, 06 Cervelo P2C TT Dura Ace, 88 Olmo Steelie w. Campy Mirage, Cypress CX w. 105
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I'm in the camp of 'no base'. I say ride hard all year, but drop the volume in the off season. Otherwise, if you go into an extended base phase, you never experience radical gains in fitness, because you always start off the season with the same condition as the previous.
#19
Carbon Fiber Bones
Join Date: Apr 2007
Location: Adelaide, Australia
Posts: 980
Bikes: '07 Scott Speedster S30
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I'm in the camp of 'no base'. I say ride hard all year, but drop the volume in the off season. Otherwise, if you go into an extended base phase, you never experience radical gains in fitness, because you always start off the season with the same condition as the previous.
Get thee a copy of the bible (Friel's bible, that is), and you shal come to the light
#20
Senior Member
How can you have too much base? That's like saying, "I'm too fit to start building"
The only thing that should keep you from starting a base period now would be whether or not you can stay motivated with the extra month and a half of base under your belt come spring. If you can't do that, then I would say, in Pcadesque style, "Harden the F Up"
The only thing that should keep you from starting a base period now would be whether or not you can stay motivated with the extra month and a half of base under your belt come spring. If you can't do that, then I would say, in Pcadesque style, "Harden the F Up"
Actually you can't. Two of them are dead. Amazingly Keef is still alive.
#21
Guest
Posts: n/a
Mentioned: Post(s)
Tagged: Thread(s)
Quoted: Post(s)
Opps, there goes your next season down the toilet....
Waste of time.
Originally Posted by same guy
I've been lifting weights (mainly for core strength/muscle balance/injury prevention) and running 1-2 per week for short distances.
#22
部門ニ/自転車オタク
Join Date: Dec 2005
Location: Sterling, VA
Posts: 3,173
Bikes: 2008 Blue T16, 2009 Blue RC8, 2012 Blue Norcross CX, 2016 Blue Axino SL, 2016 Scott Scale, Fixie, Fetish Cycles Road Bike (on the trainer)
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Periodization = good, effective, proven.
Friel workouts filling it = not so good, boring.
__________________
Envision, Energize, Enable
Envision, Energize, Enable
#23
Carbon Fiber Bones
Join Date: Apr 2007
Location: Adelaide, Australia
Posts: 980
Bikes: '07 Scott Speedster S30
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
If you could elaborate a bit I'd love to hear more of what your opinions are (that's not a dig, I'm genuinely interested). You seem to have it together training-wise, and I'm always keen to improve my training.
#24
Senior Member
Join Date: Dec 2006
Posts: 6,840
Mentioned: 7 Post(s)
Tagged: 0 Thread(s)
Quoted: 31 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
#25
部門ニ/自転車オタク
Join Date: Dec 2005
Location: Sterling, VA
Posts: 3,173
Bikes: 2008 Blue T16, 2009 Blue RC8, 2012 Blue Norcross CX, 2016 Blue Axino SL, 2016 Scott Scale, Fixie, Fetish Cycles Road Bike (on the trainer)
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
The "ride lots" mentality works if you can ride LOTS. If not, and you're riding consistently shorter hours (from folks I talk to or hear from, 8-10 seems normal), you could be filling a lot of those "E??" workouts with something that will actually benefit your aerobic "base" - 2 hrs @ L1 is not going to do it - or better put - it's not going to do it nearly as well as a more intense workout, or 4 hours @ L1.
Simply put, what intensities work @ 15-20 hours per week are not going to work as well at 8-10 hours per week (and especially less), but that seems to be the assumption that the Training Bible makes. If I come in doing "by the book" workouts w/15 hours per week and you come in doing the same workouts @ 8 hours per week, one of us will have a bigger aerobic base. If you want to match the next guys training hours without doing all of the same amount of hours, it seems to me that you need to add some intensity (intelligently and incrementally) to replace the time on the bike the other guy has.
Important in this remains good recovery, nutrition, and training load increase.
__________________
Envision, Energize, Enable
Envision, Energize, Enable