Base
#176
Banned.
Join Date: Dec 2010
Location: ohioland/right near hicville farmtown
Posts: 4,813
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Sounds good.
Fwiw I never said anyone should do 8 hours of z2 only a week.. or z2-only for that matter.
Even in the Friel book, a bunch of the workouts in "Base" are around form sprints, cruise intervals, etc.
Build phase is when the real Specificity/intensity happens, at least that's my plan.
Fwiw I never said anyone should do 8 hours of z2 only a week.. or z2-only for that matter.
Even in the Friel book, a bunch of the workouts in "Base" are around form sprints, cruise intervals, etc.
Build phase is when the real Specificity/intensity happens, at least that's my plan.
#177
Senior Member
Join Date: Sep 2008
Location: ?
Posts: 2,300
Bikes: i may have bike(s)
Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 46 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Thanks guys. I will keep hitting the weights and keep my weight in check. Also, I know that there is no research to support this statement but I think that lifting can help balance the sympathetic (can be overworked through anaerobic training)and parasympathetic systems (can be overworked through aerobic training)and thereby help with hormones. Plus, I just like to push weight around : )
#178
Banned.
Join Date: Dec 2010
Location: ohioland/right near hicville farmtown
Posts: 4,813
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
I have just finished one season of racing and have ridden a bike my whole life plus very active in other sports. I sit easily at about 12% body fat but can get to 8% or so with restriction. I am built like a triathlete.
Here is my dilemma during base building:
Last year during base, I focused on lots of miles around high tempo and dropped a good deal of weight. Frankly, I lost it too fast/not enough protein and lost muscle mass during the process. I was still very fast at the beginning of the season, which is early February here, but it caught up with me trying to hold my weight around 150. By mid season, I was feeling gassed at the end of crits. I so want to be a climber and I can climb decently as I placed 3rd last year in the state hill climb tt (19 miles at about 8%). But the reality is that there are many more crits and so I want to do well there this year. So my team has been consistently putting me into the sprints on the weekend hammerfests and I am doing well and learning. I have begun to lift again and work on sprinting. I know that a caloric surplus is needed to build muscle and I spent much of my twenties lifting, though never trying to get huge.
Long story short: Do I spend the next month eating huge (I am a hardgainer) and lifting etc. then get weight down later or get my weight down now(slowly and lots of protein aka Rkwaki style) while building strength?
I know that there is a lot of controversy regarding lifting but I feel it has helped me already.
Here is my dilemma during base building:
Last year during base, I focused on lots of miles around high tempo and dropped a good deal of weight. Frankly, I lost it too fast/not enough protein and lost muscle mass during the process. I was still very fast at the beginning of the season, which is early February here, but it caught up with me trying to hold my weight around 150. By mid season, I was feeling gassed at the end of crits. I so want to be a climber and I can climb decently as I placed 3rd last year in the state hill climb tt (19 miles at about 8%). But the reality is that there are many more crits and so I want to do well there this year. So my team has been consistently putting me into the sprints on the weekend hammerfests and I am doing well and learning. I have begun to lift again and work on sprinting. I know that a caloric surplus is needed to build muscle and I spent much of my twenties lifting, though never trying to get huge.
Long story short: Do I spend the next month eating huge (I am a hardgainer) and lifting etc. then get weight down later or get my weight down now(slowly and lots of protein aka Rkwaki style) while building strength?
I know that there is a lot of controversy regarding lifting but I feel it has helped me already.
#179
soon to be gsteinc...
Join Date: Oct 2010
Location: Nayr497's BFF
Posts: 8,564
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Thanks guys. I will keep hitting the weights and keep my weight in check. Also, I know that there is no research to support this statement but I think that lifting can help balance the sympathetic (can be overworked through anaerobic training)and parasympathetic systems (can be overworked through aerobic training)and thereby help with hormones. Plus, I just like to push weight around : )
Rkwaki no understand...
#180
Senior Member
Join Date: Sep 2008
Location: ?
Posts: 2,300
Bikes: i may have bike(s)
Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 46 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Gaining weight wont help your sprint, lifting might add a bit, but sprinting is largly genetic, and positioning. Working on the positioning part is easy, gaining max wattage is much hard (well more like a crap shoot). For example i wrote about how i gained in excess of 200 watts on my max power after a winter of only z2/z3 work, and on the first sprint i did i cracked 1300 versus my max of 1100 back when i was yougner. the change in wattage came from both my genetic and body build, and more importantly my age. 15->16 and 16->17 are huge jumps in terms of ability on the bike (well more like 1->2 1->3 years of riding.
I changed handlebars, thank you Rotundo, and that feels so much better to rock the bike back and forth. Gained 100 W.
Second, and this is a revelation, is positioning in the field up to the sprint. My top end is not even big but it seems (in my small fishpond) that I am okay at holding a high speed in the km before the sprint and then I am still able to jump and hold power to cross the line.
Thanks jsut.
#181
Senior Member
Join Date: Sep 2008
Location: ?
Posts: 2,300
Bikes: i may have bike(s)
Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 46 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
#182
Banned.
Join Date: Dec 2010
Location: ohioland/right near hicville farmtown
Posts: 4,813
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
This is one thing I really am learning.
I changed handlebars, thank you Rotundo, and that feels so much better to rock the bike back and forth. Gained 100 W.
Second, and this is a revelation is positioning in the field up to the sprint. My top end is not even big but it seems (in my small fishpond) that I am okay at holding a high speed in the km before the sprint and then I am still able to jump and hold power to cross the line.
Thanks jsut.
I changed handlebars, thank you Rotundo, and that feels so much better to rock the bike back and forth. Gained 100 W.
Second, and this is a revelation is positioning in the field up to the sprint. My top end is not even big but it seems (in my small fishpond) that I am okay at holding a high speed in the km before the sprint and then I am still able to jump and hold power to cross the line.
Thanks jsut.
#183
Resident Alien
Join Date: Jul 2007
Location: Location, location.
Posts: 13,089
Mentioned: 158 Post(s)
Tagged: 0 Thread(s)
Quoted: 349 Post(s)
Likes: 0
Liked 10 Times
in
6 Posts
When I was doing a lot of gym work, my peak sprint power tracked pretty much linear to the amount of weight I was pushing on certain exercises. Every year for three years. I've seen the same response in other people.
#184
Making a kilometer blurry
Thanks guys. I will keep hitting the weights and keep my weight in check. Also, I know that there is no thinking to support this set of words but I think that lifting can help balance the go-fast-now nerves (can get tired through riding slowly)and the maintenance-of-life nerves (can get tired through riding slowly)and thereby help with the drugs our body makes for us. Plus, I just like to push weight around : )
Last edited by waterrockets; 11-12-13 at 04:54 PM.
#188
Powered by Borscht
Join Date: Jul 2005
Location: SoCal
Posts: 8,342
Bikes: Russian Vodka
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I worked out my sprinting for a solid year when I was like 18 yrs old. Pretty much the only thing I did was go to the park and try to hit 35mph. I'd do that 10-30 times then head home(4 mile ride to the park).
1 yr of that of like 3-5 days a week. You guys got nothing on my training plan.
1 yr of that of like 3-5 days a week. You guys got nothing on my training plan.
#190
Version 7.0
Join Date: Oct 2006
Location: SoCal
Posts: 13,128
Bikes: Too Many
Mentioned: 297 Post(s)
Tagged: 0 Thread(s)
Quoted: 1341 Post(s)
Liked 2,483 Times
in
1,458 Posts
#191
Senior Member
I resemble that remark.
More seriously, this is why there's no substitute for experience in figuring out where your strengths lie. Going into your first couple of seasons trying to set goals based on your build isn't necessarily productive. I went into my first season thinking I was going to be a strong climber, as it turned out... nope! Being 125 lbs guarantees nothing; it does help if your predispositions run in that direction, though. By the same token, being small doesn't mean you can't sprint either. I'm not a pure sprinter, not even close, but I'm not really any slower than my average peer in my races, despite usually weighing 20-40 lbs less. Like rkwaki is getting at... what's going to work is all about the individual. There's no formula.
More seriously, this is why there's no substitute for experience in figuring out where your strengths lie. Going into your first couple of seasons trying to set goals based on your build isn't necessarily productive. I went into my first season thinking I was going to be a strong climber, as it turned out... nope! Being 125 lbs guarantees nothing; it does help if your predispositions run in that direction, though. By the same token, being small doesn't mean you can't sprint either. I'm not a pure sprinter, not even close, but I'm not really any slower than my average peer in my races, despite usually weighing 20-40 lbs less. Like rkwaki is getting at... what's going to work is all about the individual. There's no formula.
#194
soon to be gsteinc...
Join Date: Oct 2010
Location: Nayr497's BFF
Posts: 8,564
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I resemble that remark.
More seriously, this is why there's no substitute for experience in figuring out where your strengths lie. Going into your first couple of seasons trying to set goals based on your build isn't necessarily productive. I went into my first season thinking I was going to be a strong climber, as it turned out... nope! Being 125 lbs guarantees nothing; it does help if your predispositions run in that direction, though. By the same token, being small doesn't mean you can't sprint either. I'm not a pure sprinter, not even close, but I'm not really any slower than my average peer in my races, despite usually weighing 20-40 lbs less. Like rkwaki is getting at... what's going to work is all about the individual. There's no formula.
More seriously, this is why there's no substitute for experience in figuring out where your strengths lie. Going into your first couple of seasons trying to set goals based on your build isn't necessarily productive. I went into my first season thinking I was going to be a strong climber, as it turned out... nope! Being 125 lbs guarantees nothing; it does help if your predispositions run in that direction, though. By the same token, being small doesn't mean you can't sprint either. I'm not a pure sprinter, not even close, but I'm not really any slower than my average peer in my races, despite usually weighing 20-40 lbs less. Like rkwaki is getting at... what's going to work is all about the individual. There's no formula.
#199
Senior Member
Join Date: Aug 2007
Posts: 4,449
Mentioned: 64 Post(s)
Tagged: 0 Thread(s)
Quoted: 693 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
awesome. kind of reminds me of a story a while back about how al roker had a special room in his house that served as his eating room. no one else was allowed in it, and he could just devour food and make a mess without fear of anyone actually seeing the disgusting display.
tried to do a search for it (couldn't find it), but google turned up this gem which is possibly even more humiliating:
I "pooped my pants" during White House visit
tried to do a search for it (couldn't find it), but google turned up this gem which is possibly even more humiliating:
I "pooped my pants" during White House visit
#200
¯\_(ツ)_/¯
Join Date: Jun 2008
Location: Redwood City, CA
Posts: 10,978
Bikes: aggressive agreement is what I ride.
Mentioned: 109 Post(s)
Tagged: 0 Thread(s)
Quoted: 967 Post(s)
Likes: 0
Liked 4 Times
in
4 Posts
pic from my Sunday endurance/too-easy-and-not-really base ride.
Jandro is there too.
Jandro is there too.