Base Training

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Base Training

Postby RICHARDH » Mon Mar 02, 2009 3:34 pm

Im just starting to ride seriously and regularly. Ive decided to do my tried and tested method of just putting in the ks for one month nothing too hard. But im wondering it this really the best way of going about it? The idea is to develop some base fitness to build on but am i only delaying the pain?
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by BNA » Tue Mar 03, 2009 3:07 pm

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Re: Base Training

Postby Hebden » Tue Mar 03, 2009 3:07 pm

RICHARDH wrote:Im just starting to ride seriously and regularly. Ive decided to do my tried and tested method of just putting in the ks for one month nothing too hard. But im wondering it this really the best way of going about it? The idea is to develop some base fitness to build on but am i only delaying the pain?


Hi Richard,

I think the base concept is a pretty sound one. You may even avoid some pain. By doing lots of easy, regular kms, you will prepare your body for the higher intensity stuff (the good pain) latter on. And it will hopefully help you avoid injury (the bad pain).

I think the building of a strong aerobic engine takes a long, long time. Hence most top endurance athletes are in their thirties when they peak.

It will be time well spent.
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Postby RICHARDH » Tue Mar 03, 2009 3:14 pm

Well thats the concept right, figured id see what the general consensus was. The general consensus is that they have no opionon :D
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Postby colafreak » Tue Mar 03, 2009 3:39 pm

when you say "nothing too hard"...

If you're not putting your body under any significant stress, it won't get significantly stronger.

Keeping it very basic as there are many others who might be able to give better, more specific advice.... ride what you want to improve.

I.e. if your idea of fitness is how fast/far you can go in an hour, you go out and ride for an hour as hard as you can sustain for the hour, trying to keep your output the same (not harder at the start, easier at the end or vice versa). And what you can also do is go out at about that same pace/effort level and give it some for five minutes (or pick your interval time) and then dial it back, then do it again.
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Postby sogood » Tue Mar 03, 2009 3:48 pm

You are one up on me for being able to regulate your rides to that level. I just ride when I can find the time and slot in recovery, 2x20, short hill/sprint repeats and longer endurance rides when I can within the week. As much as base riding is a sound practice, I find it hard to restrain myself at that level for weeks on end. :wink:
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Postby RICHARDH » Tue Mar 03, 2009 3:50 pm

Im struggling with it, example this thread :x . Im almost through it another week and a half and ill be dialing in the pain :shock: but it is very hard not to look at the next hill a let that little voice in your head saying "go on go for it" win.
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Re: Base Training

Postby bouncer1979 » Wed Mar 25, 2009 9:02 pm

I am looking at the same thing. I really want to get into some low grade competitive riding and I am thinking of putting in around 2-3 months of long rides with endurance specific weight training. Just don't know if it is a good way to do it or just smash it out and bumble along. I would like to plan it but I am not sure where to start.
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Re: Base Training

Postby toolonglegs » Wed Mar 25, 2009 9:41 pm

Don't waste your time!....how are long slow rides going to set you up for more intense training?...long slow rides make you good at riding long and slow....they make you tired and hammer your testosterone.They are good for weight lose but usually that is easier to control via a good diet.Why spend 20 hours a week doing long slow k's when you can improve everything with half the time at a higher intensity....but if you want to concentrate on Audax rides they are probably perfect!.
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Re: Base Training

Postby Alex Simmons/RST » Wed Mar 25, 2009 9:44 pm

bouncer1979 wrote:I am looking at the same thing. I really want to get into some low grade competitive riding and I am thinking of putting in around 2-3 months of long rides with endurance specific weight training. Just don't know if it is a good way to do it or just smash it out and bumble along. I would like to plan it but I am not sure where to start.

Try here :wink:

viewtopic.php?f=43&t=13099
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Re: Base Training

Postby Ant. » Tue Mar 31, 2009 6:52 pm

No mention of CTL :?: :shock:
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Re: Base Training

Postby sogood » Tue Mar 31, 2009 7:02 pm

Ant. wrote:No mention of CTL :?: :shock:

One day I'll work out my CTL in real time by first principle, and without a PM and computer... Where's my abacus? :P
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Re: Base Training

Postby Alex Simmons/RST » Wed Apr 01, 2009 8:25 am

Ant. wrote:No mention of CTL :?: :shock:

Doesn't mean it's not used in the plans :wink:
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Re: Base Training

Postby JV911 » Fri Apr 03, 2009 10:49 am

some base training tips here
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Re: Base Training

Postby toolonglegs » Fri Apr 03, 2009 5:27 pm

JV911 wrote:some base training tips here


Seems like very old school advice to me...seems to me doing long slow rides fits in very well with running a training camp :roll: ...but I have been wrong before.Doing only lots of slow "JRA" kilometers has never helped me transition in harder training / racing...so now I don't even bother.
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Re: Base Training

Postby toolonglegs » Fri Apr 03, 2009 5:31 pm

toolonglegs wrote:
JV911 wrote:some base training tips here


Seems like very old school advice to me...seems to me doing long slow rides fits in very well with running a training camp :roll: ...but I have been wrong before.Doing only lots of slow "JRA" kilometers has never helped me transition in harder training / racing...so now I don't even bother.


"Never underestimate the effect of steady aerobic training. You can train for many hours without seeing a significant effect but if you're consistent, you'll notice that after a while base training becomes almost effortless. After a few months of riding, you'll be able to maintain an average speed and heart rate that was simply unthinkable earlier in the year. It's why you rarely see elite riders riding fast in the winter months!"

Yes that is why you see Francaise des Jeux riders spending most of their winters doing intense cyclocross training / racing.
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