Base Miles
 

So, last year I didn't improve didly! :mad:

My biggest problem wasn't motivation or time, it was recovery. So, I am thinking my old motor needs to be "bored out" so to speak. We gotta put a hemi in this **** la. lol

Base miles supposedly form a rock solid base so that intense training can be piled on. With that in mind, I have switched to primarily zone 4 [edit meant zone 2 /edit] two a days, minimum an hour each. Core and weights in addition.

My problem is my damn arse hates the trainer. I can ride outside on my toupe for 6+ hours but on the trainer, especially at low intensity, I get real uncomfortable after about an hour.

Psimet suggested getting an Specialized Alias and it is better (similar to the toupe but a little softer). I'm thinking I need to htfu.

ps
I think I have learned not to hate the trainer?

Did I just say that?

sorry CC, but is there a question in your post? or are you just stating the obvious? ;)

I have a very hard time just riding at a constant pace on the trainer or rollers. I almost always have a training plan when I begin the session. Many times I warm up then do so a high cadence ladder or pyramid drills, then SLD's and some over gear intervals followed by a lactate tempo ladder. That can take at least 45 minutes that I follow up with some quality intervals using gearing, cadence, time and HR zones. The recovery spins seem to go too fast even for being on a trainer.:thumb:

I'll do similar intervals on the rollers except for the SLD's and high cadence drills. Although an hour and 15 minutes seems to be my limit on the rollers due to becoming uncomfortable on the bike.

Dang Sam, it wasn't obvious to me ... thus the complete lack of improvement last year. So you're saying this should work in spades? :)

I'm no coach, but base should be focused on zone 2. My understanding of "base" is that you want to build your aerobic endurance as much as possible before you start doing zone 4 workouts.

Our definitions of zones may be different though. Here's mine:
zone 1-active recovery
zone 2-endurance/aerobic
zone 3-tempo
zone 4-threshold
zone 5-Vo2 max
zone 6- anaerobic
zone 7-neuromuscular

These can be for either HR or power.

Holy Carp, you are correct jcpups I meant zone 2. since edited.

Maybe some new electronic gadget that spits out tons of numbers will help :D

Recovery is huge at our age -- don't forget it!

i have no issue with an hour on the trainer. there is a big fat wall in front of me at that point. i have no other option though. so this winter i am trying to take only 2 days max off the bike. no running at all and one day of core work. still, i need longer efforts on the weekend. this means i will be wet and cold tomorrow. what was the point again? later.

Well in the lower base ranges, which is what I am doing now. I am on the rollers 7 days a week, anhour to and hour and a half, zone 2. I try to keep the HR in check while keeping the highest speed.

One thing to keep in mind if you want to improve via a long base (and I'm not pretending to be a pro here just following what's in the friel book) is to do increased resistence in base. Therefore, I normally ride outdoors in a gear that would let my cadence be 105, but during base I gear up so that I am pushing higher restience and a cadence range of 90-95. Getting "better" to me means getting more powerful and this seems to help a lot.

Also remember to do ample recovery so you aren't working against yourself

You get a coach who can help make you fast *ehem* :)

As for the trainer, try raising the front wheel a little more, as if climbing a 2% gradient. Try to also get out of the saddle every 5-10 minutes.

Thanks Jpradun, not yet. ;)

Unless you tell me ... Don't do the base work etc. and why. Does solid base for 6 weeks with one day SST and one day rest sound good?

Trainer? BAH! It's *WINTER!* :D

http://www.peloton-pix.com/Cross-Cou..._mJnbr-M-1.jpg

Edit: That's Jim DiDomenico of Elgin, IL

http://www.trainingbible.com/joesblo...-training.html

Read this...Don't be a Christmas Star, ok!

sure dont be a christmas star, unless christmas starhood is the goal. later.

What else do you do for training? I have been doing spin classes 3-4x a week, as I get extremely bored on my rollers. My strength and endurance has improved substantially this winter. I now do spin classes in pairs, yet when I started I could barely get through one.