Base training

Road cycling & upcoming rides
timyone
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Postby timyone » 20 Mar 2010, 10:37


timyone
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Postby timyone » 20 Mar 2010, 11:11

http://www.cycling-inform.com/articles/ ... Page1.html

ok, this one is on riding hard after you have the base

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Postby timyone » 20 Mar 2010, 11:48


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Postby weiyun » 20 Mar 2010, 16:01


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Postby T-Bone » 20 Mar 2010, 16:08


timyone
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Postby timyone » 20 Mar 2010, 20:26

nah i doubt it, can you imagine me going fast on the road? your brobably mistakening for my fast brother, i was probably on your wheel :D

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Postby micklan » 21 Mar 2010, 18:09


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Postby timyone » 23 Mar 2010, 13:33


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geoffs
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Postby geoffs » 27 Mar 2010, 13:20

one legged drills went out of favour at least 10 yrs ago.
Alex Simmons comment is the most up to date

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Postby timyone » 29 Mar 2010, 07:39


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weiyun
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Postby weiyun » 29 Mar 2010, 08:34


timyone
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Postby timyone » 29 Mar 2010, 08:48

So its not up to date with the current ais traininegimes? Which ones are those? Are we up to date withm with any thing we do? What is it they do?
As an elite athlete racing all the time it may not help. Can it fit in with any of the stages of learning how to ride a bike? What sort of cyclists was the study(s) aimed at?

-f I go out and train amazingly hard at practices that aren't the same as what another rider is doing, but I do them harder and with better emphesis on the right intencity amounts, what ever they are etc, can I not get faster any way?
I've seen people get faster doing some weirde things. But yeah

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weiyun
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Postby weiyun » 29 Mar 2010, 09:05

You can get faster with any reasonable training. But good training is about efficiency for the time spent. Why spend 8 hours when the training objective can be achieved in 6? And to optimise, one can't go past evidence based analysis. Without it, it's a guess.

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Postby timyone » 29 Mar 2010, 09:42

Yeah, but what is the latest info? Do you actually know the latest ais training? Is what you know up to date? Is it all passing through the system? I can tell you what they were doing ten years ago.

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Postby weiyun » 30 Mar 2010, 19:48


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Postby Julio » 30 Mar 2010, 20:22


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Postby timyone » 30 Mar 2010, 22:01


Strawburger
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Postby Strawburger » 30 Aug 2011, 09:43

OK, resurrecting an old thread here, hopefully someone can answer these questions for me!

I have decided my racing season has finished for this year. My focus next season will be Canberra Tour, with the usual handicap races/scratch races thrown in during the year. I also have a shiny new frame to get used to so i don't intend to go particularly fast on the new bike straight away. Essentially - going to avoid the shorter races and attempt to succeed on the longer road races.

My results over the shorter races this year are reasonable, but this season i generally popped at about the 60-70km mark in most of the longer races. I put this down to recovering from injury last spring/summer and not having enough kms in the legs going into autumn/winter.

Now my questions are with the above in mind:
would base training whilst getting used to the new bike be a good idea?
Will i need to rest before starting base training?
How long generally do people base train for before lifting their intensity (the article recommends 2 months - but is that enough)?
I avoid gyms at all costs - can i still do the strengthening exercises without free weights?

Anything else i need to know?

Cheers

Simon

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weiyun
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Postby weiyun » 30 Aug 2011, 10:00

My 2c worth.

I think you need to periodise and work out a structured training plan given you have 1 year to run. And given your tendency to pop at the 60km mark, it suggests that you lack the endurance to race the full distance. As they say, your race endurance is 2/3 of your training distance. So for those 100km races, you'll need to gradually build up your miles and obviously power at the same time. This in effect is base training.

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Postby wallman » 30 Aug 2011, 10:50

Hi Simon,

A new frame shouldn't really be a factor assuming you've carried your old position over to the new bike. If you haven't and have made some changes then it's generally recommended that you make the changes incrementally and take it relatively easy while doing so. Base training would be perfect for this.

I haven't read that widely and am by no means an expert but as Weiyun says and you're probably aware, the theory is that you need to periodise to get the best out of yourself for a target race. The plan I work to includes 3 months of base, then 2 months of increasing intensity before a couple of weeks of peaking and racing. Then repeat that build/peak/race cycle as required through your season. 3 peaks in a season is a lot from what I understand, but otherwise this is the classic periodised training plan for cyclists. I decided this year that this is a lot of work for only 2 weeks of peak fitness at a time so I stretched that racing block out to 6 weeks for my second peak mid-year which seemed to work very well. Now though I'm back into a build phase to get ready for my final peak which will be Grafton and maybe some track stuff.

Again, from what I've read, the benefits of weight training for road cyclists seem to be uncertain. I wouldn't want to be carrying any unnecessary muscle around the hills of Canberra. I got into cycling because I liked riding not because I liked the gym so I do strength sessions on the bike to build climbing strength instead. Note though that these are at fairly low rpms and if you have any fit or positioning issues on the bike you will damage yourself.

Just a final note on base training - in my experience it's physically easy but psychologically hard. You'll be going slow while others go fast but just need to grin and bear it. With any luck it will pay off in the long run!

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Postby timyone » 30 Aug 2011, 12:51

wow every thing aiming fr 3 peaks a season! far out, I am glad I get to aim to just have fun at every race hey! I would seriously kill my self with stress over winning in those 3 different peaks!!!

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Postby Strawburger » 30 Aug 2011, 17:04

Great stuff, thanks all for those comments. I intend to plan out next year (it will be pretty much the same as this year) with a couple of target events - Canberra being the main objective and one later in the year which is to be determined. That will make it 2 peaks. I like the sound of extending the peaks that way i will enjoy the racing for the last 20-30kms of the event instead of slumping over the bars in pain! I feel comfortable riding 130kms in training keeping the heart rate at about 80% avg but not at race pace where my heart tends to jump to 90% avg. I'm assuming more kms on the bike will improve the HR (this training is unstructured at the moment too)

With the strength exercises with low RPM's, are we talking on the hills? Should my heart rate stay the same doing this?

Yeah, the new bike should be set up very much like the old one but i will need to get a feel for it and make those micro adjustments before jumping in to racing. I will find it tough to keep to a slower pace but i can see the benefits, we'll see how i go. I won't be stressing about winning - for me not finishing last is a win!

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weiyun
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Postby weiyun » 30 Aug 2011, 17:10

More miles = Better endurance. More power = Lower HR. Nothing beats upping one's power. Given your seriousness, have you considered consulting a qualified coach?

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mikesbytes
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Postby mikesbytes » 30 Aug 2011, 22:51

At Canberra this year, I was one of the better climbers in my race and you wouldn't rate me light at 77kg. The answer there is power to weight ratio. Yes do the K's to build the base, but make sure there's reasonable focus on building power.

By low RPM's, what cadence are we talking?

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Postby Strawburger » 31 Aug 2011, 10:03


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Postby weiyun » 02 Sep 2011, 00:48


timyone
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Postby timyone » 02 Sep 2011, 14:53

the whole not training one legged at all is an interesting one, if you have a weaker left leg, what do you do?

In leg weights for cycling they do a heap of one legged.

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Postby timyone » 02 Sep 2011, 14:55

oops same deal.

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mikesbytes
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Postby mikesbytes » 02 Sep 2011, 15:23

Ironically I coached a short one legged drill this morning. What it was more about was training them to rotate the leg thru a full circle, encouraging them to recruit glutes and hamstrings.

I was a bit anti one legged drills, but I'm beginning to see a bit of purpose for some. I'm not that keen on unclipping though

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Postby rhys » 02 Sep 2011, 16:03



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