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2-year Rehab: Build/Peak in Year 1? or Keep Building the Base Until Year 2?

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2-year Rehab: Build/Peak in Year 1? or Keep Building the Base Until Year 2?

Old 05-27-14, 08:18 PM
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FlashBazbo
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2-year Rehab: Build/Peak in Year 1? or Keep Building the Base Until Year 2?

I have a strategic training question that I haven't found in any of the usual literature. I'm not sure there's any research on the subject. But here goes:

I'm 6 months into a (likely) 2-year rehab program (from dog attack) to get back into competitive form. My power numbers and speed are coming up very nicely with Base training, but I've got a long way to go. Competing this Fall may end up being disappointing, so I'm looking forward to Fall, 2015 as a time to put up some respectable results. Here's the question:

If I'm willing to forego any competition this year and want to build maximum fitness and form for Fall, 2015, should I . . .

A. Build and peak for an event (or arbitrary date) in Fall 2014 in order to complete a "normal" annual training cycle? OR

B. Continue progressive cycles of Base training through all of 2014 and up until time for Build phase next Summer?

I appreciate any advice -- especially from those who have gone through an extended rehab. And referrals to published info on the subject would be great.

Thanks in advance.
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Old 05-28-14, 09:09 AM
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since you've had 97 + views and no response I'll give you my opinion

if you can mentally stand it I'd continue to ride base use the time to increase your base so your peak is higher (the old triangle adage) and maybe do the odd group ride if your up for it.

with continueing to ride base you can problaby work a double peak into your season in 2015 if you're up to it.

use the time to experiment and try out some new training philosophies as an example in the training and racing with a power meter facebook group they recently posted 22 weeks ish of just 1 hour of SST , I believe Andy had his ftp go up close to 20 watts. off the top of my head they did not have any fixed schedule just rode as often as time allowed but no more than an hour at any one time.

good luck
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Old 05-28-14, 09:54 AM
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Thanks, Smallguy. Good thoughts.

I'm still seeing good power gains from my Base training. To my surprise, nothing is plateau'ing yet. But I started out low.

IF (a really important "if") the benefits of Build training really only last a few weeks and the benefits of Base training (plus some strength training mixed in) really are the long-lasting shoulders on which Build phase stands . . . continuing Base until at least Spring 2015 seems to make perfect sense.

Stagnation would be one enemy to look out for. That means "Base" will have to increase in intensity and duration to continue to see a meaningful training stimulus. In the winter, this will be difficult to sustain.

Are there longer-lasting impacts of Build-intensity workouts that I need to get in 2014 in order to be in top form in 2015? Or will they have subsided by then? I guess that's one of my concerns..
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Old 05-28-14, 10:26 AM
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I’ll dissent. That is too long of a base period, IMHO. Race this fall, get shelled, get faster, go back to building base afterwards. Less likely to burnout.
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Old 05-28-14, 10:37 AM
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^^^ Correct IME.
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Old 05-28-14, 10:38 AM
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Originally Posted by robabeatle View Post
I’ll dissent. That is too long of a base period, IMHO. Race this fall, get shelled, get faster, go back to building base afterwards. Less likely to burnout.

+1. And- base benefits don't last a few weeks. They last as long as you continue training. Things like increasing blood capillaries, increasing the number of mitochondria, and increasing the number of mitochondria in the muscle cells are not something that last weeks, unless you improperly completed/performed your base training.


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Old 05-28-14, 10:41 AM
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Originally Posted by koffee brown View Post
And- base benefits don't last a few weeks. They last as long as you continue training. Things like increasing blood capillaries, increasing the number of mitochondria, and increasing the number of mitochondria in the muscle cells are not something that last weeks, unless you improperly completed/performed your base training.


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That's exactly what I said. It was BUILD phase benefits that I said only last a few weeks.
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Old 05-28-14, 10:50 AM
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I do not do base training per se. IMO, training should be targeting to the contemplated races and the experience of the racer. Racing is about generating speed and a lot of "base" training will just make you good at riding base.

Assuming you are healed up from the incident, then I suggest targeting a couple of races for the late summer and then take September as an easy rest month and resume training in October. I would not give up the year over year improvement that a training cycle coupled with racing provides.
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Old 05-30-14, 05:09 AM
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Thanks, everyone, for all the replies. In a way, it's good to have a 21-month training program before my "A" event.

Since I'm still seeing big fitness/power gains from Base phase training, I think it would be foolish to interrupt that unnecessarily. There's no rush to stop. I can also gain some strength and core training on top of Base training that I couldn't add (with benefit) to more intense training. The more base I can build and the more leg strength I can build, the higher my power levels (and power/weight ratio) will be when it's time to Build for my "A" event.

I'm going to continue with Base phase training, interspersed with brutal monthly fitness tests and once-weekly group rides (except on recovery weeks). When the power gains begin to diminish -- and they will, at some point -- then I can revisit the question of more intense training cycles.

I'm under no pressure to race this year -- and nothing says I can't race while doing Base phase training. This should be good.

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Old 05-31-14, 05:35 PM
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Originally Posted by FlashBazbo View Post
That's exactly what I said. It was BUILD phase benefits that I said only last a few weeks.
I guess I don't get it. Those are the build phase benefits.
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