<\/p>\n
How Does Traditional Base Training Work?<\/h2>\n
Base training works on the idea that you'll sub volume for intensity.<\/p>\n
Use TSS to determine how much more volume. \u00a050 TSS\/hr for 4 hours = 200 TSS. \u00a080TSS for 2.5 hr = 200 TSS.<\/p>\n
- \n
- Problem: Decreased intensity means decreased training stress and stalled improvement.<\/li>\n
- Solution: \u00a0You need more volume. \u00a0Lots more. \u00a0Most amateur cyclists don't have time to give that much more volume (most have obligations they need to meet like work, school, family, etc.)<\/li>\n<\/ul>\n
How Much Base Training Do You Need?<\/h2>\n
- \n
- Most amateur cyclists don't need a huge aerobic base each year.<\/li>\n
- That aerobic base is built over years, so the longer riding the better the base you have (part of the reason why “beginner” cyclists improve a lot just riding: they are building their aerobic base\/system.)<\/li>\n<\/ul>\n
![\"Quiet](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2013\/02\/solodirtride-300x300.jpg\")
<\/a>Pros do long base miles, don't we need those too?<\/p>\n- \n
- Pros need to perform at high intensity following 200K of base type efforts (races like Milan – San Remo and classics.)<\/li>\n
- In many cases they are participating in stage races where multiple days are ridden back to back to back<\/li>\n
- Amateur cyclists are not making race-winning moves at that level or after that kind of distance<\/li>\n<\/ul>\n
Keep in mind that most amateur events are less than 1.5 hours in length.<\/p>\n
Even fondos or other longer events are\u00a0not limited by aerobic base endurance (or resistance, as talked about later)<\/p>\n
Amateur cyclist limiters are FTP and VO2 max power<\/p>\n
- \n
- FTP (functional threshold power<\/a>) is the amount of power you can put out at your aerobic threshold, and is highly trainable<\/li>\n
- VO2 is maximal aerobic power, also very trainable\u00a0up to a genetic potential (see Episode 66<\/a> for a detailed explanation.)<\/li>\n<\/ul>\n
The Old Adage: You Are What You Do<\/h2>\n
If you train slow, you'll be slow. \u00a0If you train fast, you'll be fast.<\/p>\n
- \n
- Slow base miles make you ride slow<\/li>\n
- Faster intervals make you ride fast<\/li>\n<\/ul>\n
Amateur cyclists should train for what their goals are: if you're a crit racer, don't waste the time putting in 4-hour base rides. \u00a0If you're a fondo rider, you'll need some endurance, FTP and VO2 work.<\/p>\n
Spending weeks to months doing long, low-intensity rides will simply erode high-intensity fitness, so there needs to be some balance.<\/p>\n
High-intensity fitness is harder to rebuild than maintain (once per week in the base phase.)<\/p>\n
Compromising On Base Training<\/h2>\n
In order to compromise on base training and maintain some higher end fitness, consider reverse periodization.<\/p>\n
Allows you to partake in one of the reasons people like “base miles” – it gets away from structured intervals.<\/p>\n
Intensity can be done without structure by allowing terrain, wind and other riders in a group dictating it (Fartlek style training<\/a>.)<\/p>\n
For those who don't mind some structure, consider reverse periodization:<\/p>\n
- VO2 is maximal aerobic power, also very trainable\u00a0up to a genetic potential (see Episode 66<\/a> for a detailed explanation.)<\/li>\n<\/ul>\n
- FTP (functional threshold power<\/a>) is the amount of power you can put out at your aerobic threshold, and is highly trainable<\/li>\n