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Off season training(3 posts)

Off season trainingConfused!
Oct 31, 2001 12:36 PM
I have some questions about how to train this winter.

I have heard and read a lot about taking it easy, keeping the heart rate low, building base miles, etc. Does this mean I'm supposed to avoid going anaerobic in all my spin classes, rides on the trainer, etc.? I am having a difficult time accepting that this will make me a better rider come next season! I went from being a beginner roadie (after several years of mtn biking) to being able to hang with the lead pack at all the centuries this season by just riding hard. I would like to continue to improve and possibly do some racing. I realize my training will probably need to become more structured.

Any opinions, tips, websites, books, etc. would be appreciated. Thanks.
training for what? when?Dog
Oct 31, 2001 1:02 PM
Are you training for particular events or types of events? When they take place matters, too.

Generally, you want a period of rest after your "season", followed by a period of "base miles." Base miles typically are long, slow miles. Develop those mitochondria, get some butt time, burn some fat - basically getting ready to train harder, later.

If you are aiming toward full bore road races in February, you'd better be getting anaerobic in January. If you are aiming for a 500 mile race in October (me), getting anaerobic in January is pretty useless, and counterproductive.

If you are just keeping in shape to be able to do fast centuries now and then, I'd focus on base miles, but push the hills a bit now and then over the winter. Then, start working on some speed and raising your anaerobic threshold in January.

Here are some links:

Oct 31, 2001 3:29 PM
I'm simply lifting weights 3x/week and doing 40 min to an hour on a stationary bike 3x/week... if you can hang with the lead pack on a century, you likely have all the aerobic you need (which is what the so called base miles are all about). I don't see how going anaerobic in December will have much of an impact on your ride in May, if you get my drift. I'm sure there are all sorts of studies indicating how this "shouldn't" be done, and there are probably studies to the contrary. I've found that overly structured training can really take the fun out of just about anything, but then again, different strokes... I understand some people have a need for structure. It all depends on your goals. I guess that theoretically, the goal "should" be to stay at the front of the pack WITHOUT "riding hard."