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Base building question(7 posts)

Base building questionwilsonc
Oct 22, 2002 9:29 AM
So, i decided i'm going to start base building for next year. Is the simplest way to do this just to stay in zone 2 on my rollers all winter? I'll probably mix it up with some technique stuff (high cadence or single leg)... any other ideas or suggestions for winter training?

btw, as background I mostly do tris, but am getting into road racing next year. Therefore my winter training will have a couple sessions of zone 2 swimming and running per week mixed in.

Base "burning" questions should be referred to R. Pryor. (nm)onespeed
Oct 22, 2002 9:41 AM
WARNING: Nearby wino may ask for "light." (nm)Sintesi
Oct 22, 2002 10:07 AM
Oct 22, 2002 11:02 AM
I'd recommend getting Joe Friel's book "The Cyclist's Training Bible" if you haven't checked it out already. With it you can create your own training plan. He also has one for triathletes, I believe.

And, yes, a lot of Zone 2 miles will build a good base. The rule of thumb I've heard is 1,000 miles of base before race training - but I think others will disagree.
Friel &/or Bompa53x11
Oct 22, 2002 1:15 PM
Friel's books are excellent and make a great companion to his online coaching ( Also, check out for Tudor Bompa's book on periodization. Bompa and Friel have some minor departures in thinking, but both regimes will get results if followed. Yes-lots of zone 2 .
so how are the cadence experiments going?...Bruno S
Oct 22, 2002 7:30 PM
did you stick to a higher cadence to achieve higher HR?
Are you talking about one of my training posts?McAndrus
Oct 23, 2002 4:09 AM
I assume you are. That was the one where I couldn't get my HR into Zone 5C even though I was on the toughest hill around going flat out up the dang thing.

Someone (you Bruno? - I'm to lazy to go look up the old thread) suggested dropping a gear or two and increasing the cadence on the hill. To my surprise it worked. The ol' HR jumped from 5A to 5C in the space of 50 yards. Thanks - I think (I start panting just thinking about it).

The cadence-on-the-hill thing is different than my experience on the flats. At the same speed on the same road running a low cadence (big gear) or high cadence (small gear) had no discernible effect on my heart rate. So I didn't expect it to have any effect on a hill. But it did.