To base train or not to base train that is the question each cyclist should ask when they put together their training plan for the coming winter months.The debate still rages as to whether working exclusively on aerobic base for a period of time (i.e., “just riding”) is necessary for cyclist. Like most things, ‘it depends’ on a number of factors the most salient of which is ‘what are the specific demands of your event/sport’. For example, if you are a multi-day stage racer a monster aerobic base is the ground floor of mammoth endurance you need to be a competitive racer like Don Sissons who recently placed 2nd in La Ruta (the toughest mountain bike race in the world). What if you are an amateur racer, working full-time with kids at home? What if you are only planning on hitting each of the local cup races which are one off events of 1-2 hours? In this case the answer will 'still' depends on many factors. For example, it is also important to consider your present state of fitness, your fitness history and number of years training in your sport, your post season rehab considerations, your short and long-term competitive goals, and your tolerance for changes in volume, how fast you respond to training, to what type of training you are best suited for, and how many weeks until your next big event and so on and so on. However, when it comes right down to it going fast, faster, fastest is all about sustained power.
Pounding off 200 km rides at base pace is super fantastic training for doing ‘200 km rides at base pace’. If your average output is 150 watts go here. If your goal is to make the distance then randonneuring is the thing for you. However, if your desire is to generate the watts like a nuclear power plan, and tear off the front like a-bat-out-of-hell or mix it up with the leaders in an 8-hour race keep reading. LSD is just about the biggest waste of time there is. If you like wasting time go here.
It’s all about speed baby! All other considerations aside, the fastest person wins the race. Speed on a bike is often represented as power (i.e., watts) or the 5-zones heart rate system - both of which are only a training guide for intensity. Intensity represents the energy system(s) you are fatiguing when training. Assassinating your energy systems (i.e., overload) in a very specific way is what we mean by training… or at least part of it.
I hope it is now clear that the original question - should I base train in the winter? – is not a particularly insightful, helpful or productive. That is, just riding your bike will not produce a competitive racer in the same manner that just playing the piano and singing will not make you fit to be a Prime Minister. If we restate the question however - how can I get fast or faster or the fastest on the bike? – we might generate some useful answers, and hopefully develop a constructive, dynamic and practical training program. To get faster on the bike requires answers to yet even more questions however. The first question I will answer but let you try and figure out the rest.
10 questions you should ask before deciding how much if any ‘base training’ you should do in the winter.
1. Do I have to train?
Answer: That depends. If you want to race competitively (or be competitive when you race) then yes you must train. If however, you are happy to stay as a beginner/social cyclists then yes you have to train. Either way training reduces the risk of injury and increase your ability to do the thing you love… ride your bike.
2. What are the physiological demands of your sport?
3. What should a mountain biker do differently then, for example, a cyclocross racer?
Hint: answer question #1 and you have part of the answer to question #2
3. When should one aspect of my sport specific fitness be emphasized over another (e.g., phases of training)?
4. What are the phases of training for my sport?
5. Should I also be training non-sports specific fitness? What cross training is best for me, my sport etc?
6. What is the appropriate progression for my event, level of fitness, goals, time commitment, schedule etc?
7. How long does it take to peak, what type of taper works best for me/my sport etc?
8. What the hell is top-end fitness, how do I get it and how long can I hold on to it?
9. What are my 'limiters'?
10. What other consideration are important to include in my training program? (e.g., nutrition, psychological skills development, motor skills etc)
Bottom Line:
Train to go long but also train to go strong!
Coach Dave.
May I say, in 40+ years of training I have found a healing effect in 'base' training. Riders need that, if not at least for fat burning.
ReplyDeleteOne is best to contract coach Dorning and train according to a program in keeping with their goals.
For example, an objective might be to win your Provincial age category in Criterium and Cyclocross cycling disciplines.
That would require more than 'base training'. It would require high end V02 Max training.
I don't have the mental ability to go at base pace... therefore, I fail.
ReplyDeleteOr Maybe I don't?
Sweet spot, sweet spot.
Coach Dave said...
ReplyDeleteAlthough I cannot speak for you Tim, I would say if it feels 'good' (like a runners' high) it is unlikely to be base paced training. Base pace – as Greg alluded to – is super mind bogglingly boring. Racers tend to self-select to go faster (especially in a group) and heart rate monitors tend to be of more use for getting these horses to go slower rather then working harder. It does take a great deal of focus and dedication to actually go that slow.
As for the “fat burning zone” it is a complete myth, and I will blog about it sometime but it requires a substantial amount of human physiology, which means substantially more typos ;)
You're absolutely right about base. I think my recovery days are 60-65% max HR. The harder I work, the more fat I burn.
ReplyDelete