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Base Miles on the Trainer for Racing in 2004(5 posts)

Base Miles on the Trainer for Racing in 2004lexington476
Dec 20, 2003 6:41 AM
Now that I am doing base miles on the trainer (my first time), how hard do I go when I go hard? Am I supposed just to ride easy with a few seconds of hard effort (5-39 seconds)? I gather from the coach that you are mostly just riding at a cruising speed with a few hard efforts. Also, what is a common amount of time on the trainer? per day? per week?
Peculiar question....funknuggets
Dec 20, 2003 9:48 AM
So, is this the first time you are going through a base phase, or is this the first time on the trainer? I dont quite get what you are asking. All in all, I say it depends. Im not sure what program you are on, where you want to peak or target your optimal level of fitness, or even who your coach is. "Typically" base phase focuses on long rides at about 70-80% of your LT. Supposed to avoid high HR efforts, or keep them short. But opinions vary, and training regimens vary and people have different things that work for your individual styles and goals.

There isn't a specific standard for trainer-based workouts, but you will soon find out that anything to break the monotony will be to your liking. If your 'coach' simply said to focus on base, then Im thinking that means ride at a comfortable level for as long as you can stand it, and work in some light spin ups, and do some single leg drills to give you a nice core base of miles to establish your heart and legs for the upcoming season. For base, typically, the longer the better. So, get your movies and dvds lined up, cause the winter is just beginning. There is no common, as there are some that do 30minutes a day up to those that go for 3 hours. Some avoid the trainers and rollers altogether. Set some goals and targets, and then get a book and establish your training plan. That will take you a lot further than some quack like me saying I ride 5 hours a week on the trainer.

As far as a training guide, Friel is a decent one to start. Almost entirely HR or Effort based and gets you into a nice understanding of the phases and what the purpose is of the phased approach. Carmicheal is decent too, but all work towards peaking... and both provide structure and knowledge about training and are good for "first timers". Friel was good for me for 1 season, but I felt tied to the HR monitor on rides and eventually found myself riding better without computer and hr monitor.

Monitor is good for base and recovery to ensure you arent resting too hard... know what I mean?

Good luck with the base phase and training and continue to ask questions. This is what this board is about, and there are many, many knowledgeable people that would be very adept at answering specific training questions. But, at the core, you have to know what you want and when.

Chris
Thats NOT good advice..........sorryCARBON110
Dec 20, 2003 1:41 PM
Hey Chris and original poster,
Thats all wrong my man ! Since this is my first season not being able to ride outside everyday my coach and I have, with Joe Friels help personally, developed some great workouts for over committed guys like me who are brave enough for 4+ hours on that rickety trainer/rollers.

First of all, you need some stats ie. your weight, your age, your HR when you wake and when your at rest. Since this is your first season it will be EASY to designate workouts. At your level make everything about POWER and pedal mechanics. Meaning, increasing strength is more important then aerobic base and developing a fluid pedal stroke is equally important. For most people here at that level keeping your HR under 150 bpm is a good goal for any length of workout. Thats if you can ride alot. During your ride you can add workouts that dont raise your HR alot but will benefit you enormously like: Pedal drills, low cadence high resistance workouts in saddle and out etc.

Staying out of ZONE 3 ( above 150 bpm ) is important since it DOES NOT benefit you aerobically this time of the year or increase enduarance and is referred to as "junk miles" when you are out beating up on yourself over zone 3 when not performing specific workouts. Now, if you have minimal time you might consider what some people do. They do HUGGE intesity intervals. So, you ride for 30 minutes to warm up, then an all out effort for two minutes, recover for 1 minute all out for 2 minutes recover so on and so forth.

So where do you fall? Specific workouts shouldnt start with long intensity until say late Feb-march depending on when your peak is or you plan on start racing. Hope this helps
Thats NOT good advice..........sorrybburgbiker
Dec 21, 2003 1:37 PM
Now i'm no expert but here are a few interval workouts that i've been using for my first off-season on a trainer. Some are from 'Road Bike Training' by Fred Matheny (a book i highly recommend).

All of these workouts include at least 15 min. of warm up and 10 min. of cool down.

Warm up - spin easily at about 70 rpm. Each minute, increase cadence by several rpm. After 5 min., increase the gear. At the end of 15 min., you should be sweating lightly and your HR at 80% of max.

Cool down - When the main workout is complete, decrease cadence and gearing on 1 min. intervals until you're spinning at about 70 rpm.

Interval ladder (20 min.) - Choose a gear that allows a cadence of 90-100 rpm for the length of each interval. Intensity should be "very hard" at the end of each period.

2 min. hard, 2 min. easy
1:30 hard, 1:30 easy
1:15 hard, 1:15 easy
1:00 hard, 1:00 easy
:45 hard, :45 easy
:30 hard, :30 easy

Interval "threes" (18 min.)

1. Choose a gear that allows a cadence of 90-100 rpm for the length of each interval. Intensity should be "very hard" at the end of each period.
2. Ride hard for 3 min.
3. Shift to the small chainring and pedal easily for 3 min.
4. Repeat 2 times

Another interval workout that i came up with...
(30 min.)
5 min. at low intensity (140-145 HR per min)
5 min. easy (130-140)
4 min. at an increased intensity (150-155)
4 min. easy (130-140)
3 min. increased intensity (160-165)
3 min. easy (130-140)
2 min. increased intensity (170-175)
2 min. easy (130-140)
1 min. max intensity (180-185)
1 min. easy (135-140)

i've included the HR that i use but this will vary from person to person. if you're not using a HR when you train (especially on a trainer) i would seriously consider one.


Now these are only three examples of interval workouts. I've developed some of my own just to mix things up and there are also many other types of workouts detailed the this book. You can concentrate on leg speed (one leg), climbing power, time trial power, and intervals.

Good luck on your off season training and remember, the best way to avoid boredom is to mix things up.
Hey, it wasn't THAT bad...funknuggets
Dec 22, 2003 10:56 AM
The intention of my message was simple, you have to begin with the end in mind. I dont know anything about what type of mileage he has ridden, and I have no clue as to what type of racing he is going to be doing, or when he "wants" to race. I think base miles are base miles and I told him to get a freaking book so as to have a specified plan. If the dude doesnt understand base, then the guy likely needs to read up, and if I wasnt mistaken I suggested lifting weights to help with power. I think power does add the most benefit, but without enough base, you know what, he pops off the front, and then blows up and the rest of us catch him and drop him like a bad apple. I think he just needs a general plan of attack before he starts with workout specificity.