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Re: Training, LSD rides(14 posts)

Re: Training, LSD ridesFez
Apr 6, 2003 2:48 PM
Whenever I do long slow distance rides (LSD), there always seems to be something that makes me go faster and harder than I want.

Whether its some hills or getting around traffic or sometimes just the urge to keep up with some other riders that pass by.

So the question is, should LSD days be just LSD and should I try to keep the HR way below anaerobic?

And should interval days be just intervals? No extra miles for fun?

Or is it OK to mix everything up on the same day, as long as I get a certain amount of LSD riding or as long as I do a certain amount of intervals?
re: Re: Training, LSD ridesUcannotBsirius
Apr 6, 2003 2:53 PM
Fez, I'm not too sure myself, but I'm in exactly the same situation so will read any answers you get with interest.
LSD="Long STEADY Distance" not slow.MB1
Apr 6, 2003 3:59 PM
Therefore you want to keep your effort steady and at the pace you have pre-determined to ride. Sure you have to concentrate on not going too hard but the folks who have had the most success with LSD training will tell you that they get passed by almost everyone on their LSD days. Race day is another story.

As far as the other part of your question-coaches say over and over again, "The problem with most riders is that they go too hard on their easy days and too easy on their hard days."
You're rightFez
Apr 6, 2003 5:02 PM
It is referred to as Steady nowdays.

Years ago, when I first was introduced to the idea of LSD, the S stood for Slow (as compared to race day speeds, but not a goof-off day), but I think that was a misnomer, since slow meant different things to different people.
re: Re: Training, LSD ridesSTEELYeyed
Apr 6, 2003 4:09 PM
Program your HRM alarm to 65-70per cent of max. and put a triple on your training bike. The Group Ride Junkies will pass you so fast that they won't even notice it.
Cover the speedo with tape..Lone Gunman
Apr 6, 2003 7:21 PM
Do the LSD in the HR range you know you should be in and focus on that alone. Th urge to goooo when you feel like you are not accomplishing anything by going slow is a tough habit to break.
LSD in the cold monthsmass_biker
Apr 6, 2003 8:20 PM
Is critical to fitness in the Spring races here in New England. That means tooling around on the fixed gear for 3-4 hours at a clip on weekends. If you want to go faster, you have to pedal faster, and that helps "enforce the rules" somewhat. That and year after year of honing what works and what doesn't. What this also means is that the early season is characterized by volume, the onset of intensity, the beginning of races heading to an early season peak and then a rest period that is characterized by long, SLOW, distance rides before the cycle starts up again. Notice a pattern?

But the truth is, dialing it back in the early season goes a long way. Focus on time on the bike (3-4 hour blocks of time, ramping up to 5-6 as the season approaches) as opposed to distance. That helps as well.

And ditch the speedo too. Just get a watch.

re: Re: Training, LSD ridesMrDan
Apr 6, 2003 7:33 PM
I was in the same boat, and sometimes fall off the "wagon" and do more than I should. What the real problem is ... IMHO/experience a complete mental outlook on the problem. You need to stick to the plan, measure performance and gain confidence that it works. Once you "know" emotionally (in the heart) that it truly works, you will have no problem sticking to it. The key is patience with the program, yourself, and making sure you do EVERYTHING you can to help it along... rest/food etc. Once you know from deep within that it works, you'll have no problem. OTOH, if something really fun comes along, once and a while just chase it! Allow yourself the fun, but get right back in the program after.
Does it work?Fez
Apr 6, 2003 7:48 PM
From a physiological perspective, does a few minutes outside (higher than) the LSD zone actually work against the training goal?
Does it work?MrDan
Apr 7, 2003 7:48 PM
I think it realy does work. Use your HR monitor to keep you in your zone. Of course it may be hard if there are hills, but take 'em slow and stay within the zone as best you can.
Steady, Slow - all the samecyclequip
Apr 7, 2003 2:55 AM
Your problem is common. Call it instant gratification, excessive testosterone, thrill-seeking, whatever. The quote on 'too hard ... too easy' comes from Michele Ferrari (remember him!) but it is right on the money. Learning to lift up a bull starts early on - when you are a child and the bull is a newborn. Just lift up the bull once, every day, as you grow up. Same with getting strong on a bike - it comes with time and application - and the basis of it all is LSD. Mix LSD and intervals at your peril - it leads too easily into the 'too hard' syndrome (as you point out). Never understood this till I went on a training (recovery) ride with a pro (rides for Rabobank) and was amazed at the steady, SLOW pace maintained all thru the 100km we were together. We spoke about it, and he was adamant this was the proper way. Recover when you need to, push when you have to.
I took LSD once and don't think its a good idea on a bike.shamelessgearwhore
Apr 7, 2003 7:18 AM
Especially if you have one of those fancy paint job Colnagos!
re: Re: Training, LSD ridesWill Ross
Apr 7, 2003 9:12 AM
It takes discipline to follow any structured training program. If you've really "bought into" LSD as a way to train, then find a way to stick to it. Riding that's too fast for recovery or endurance-building and too slow or unstructured for real interval work is the "no-man's land" of training you want to avoid. Look at it this way: "work hard" at your LSD rides by not working too hard, and give yourself credit for the discipline that takes. All of which has been said above. But I did want to point out that Chris Carmichael, for one, does not advise against any harder riding during endurance rides. In fact, he says of what he calls "EnduranceMiles" workouts that, "You should expect to do this workout year-round and incorporate other workouts, such as Stomps or PowerIntervals into this ride. 95 percent of your ride should be within your Zone, however." So there's more than one way to look at it -- and Carmichael is talking about structured intervals, not chasing the club ride up the road. And it may be worth noting that there is an important difference between endurance-building rides and recovery rides at an even lower intensity level -- on real recovery days, sticking to the lower HR Zones is especially critical. Just an opinion based on some experience.
LSD = "slow" to meDougSloan
Apr 7, 2003 9:24 AM
I grew up with "slow", and I'll always think of LSD as "long slow distance." It's intended to be slow. Long and slow. Long and "steady" could be race pace, and that's not what LSD is for.

It takes a lot of discipline to keep it slow. One way is to use an HRM with limit alarms, and set an alarm to go off it your heart rate exceeds a pre-determined number, which should be well below your anaerobic threshold. If you are breathing too hard to breathe only through your nose, it's probably too fast for LSD.

BTW, every coach I have spoken to or used means "slow" when talking about LSD. Of course, "slow" is relative to the particular rider at a particular time.