Base Training

[RoadRaven]

WOW!! Not sure how you are going to take it but 4500km/year or about 375km/month of riding, you are doing really well.

Yeah, I'm pretty pleased with 4500km last year. My goal is to get to 5500km this year, and I am on track for that.

your husband riding 700km, it better be for the month. not per week. And I used to train about +300km/week but that was when I was in my early 30's. Now days I just toot around and ride 150-200km/week (on weeks when I can ride).

LOL.. It is per week.
At the moment he is taking it "easy" and will only get about 350km this week - his "A priority" race is next Thursday. Then he will have a couple of "light" weeks - maybe only 200km per week. And then he will be looking at upping it over summer to 700ish a week (2 rides per day, most days of the week).

I think it would be good for you to focus on some key races and do the base training, periodizing to hit your peak on the race day. Afterwards you can decide to do what you been doing or go with your new training plan.

Yup. I think this is the conclusion I have come to as well Cat, and its good to have confirmation as well from you all here. I have been so enthusiastic my training has been messy (like trying to focus on endurance and strength and power and speed all at once). I have tried to race every race.
I have read so often about base-training and periodisation. I have supported my partner through it. But it never really registered with me how/when I could do this. I am so pleased he has suggested this to me and will coach me through it.

[RoadRaven]

I have another question, while I'm doing base, and with the lower fat/sugar diet I will be on, what amount of weight is reasonable to aim to lose between now and the end of January?

My goal for the year was 10kgs. I am currently 100kgs.

My overall goal is to get down to 85kg and see how I bike before considering anymore weight loss.

I am not really a dieter and don't really know about this. My approach to cycling has been to eat sensibly and exercise more, and my weight will shift/change accordingly - slowly of course, but that means it is more likely to stay off.

So how much of that 15kgs do you think I can reasonably aim to lose during my "base"?

[RoadRaven]

Well, the question above still stands, if anyone has any thoughts on it.

I have decided to start base-training earlier, and this last week has been my first.
I racked up 7hours (and six minutes ) on the bike this week. I feel really shattered (in fact, I not long woke up in my chair in front of telly - I'm off to bed when I have finished catching up on TE)

Any suggestions for maintaining energy? I had expected to get tired, but not in the first week... I've only down about 2 hours extra on the bike above my usual "average".

I am not on leave until a week before the Xmas/NewYear break, so cannot have the midday "nana-naps" I am planning to have in my annual leave.

Lots of berocca? I am staying away from caffeine, so thats not an option...

Most of the stuff on base-training I read is from the perspective of how it is for men, and although its useful, women do have a different metabolism, so any thoughts are very welcome.

[crazycanuck]

Hey RR,

I can't answer the questions you asked as i'm not an expert
This might help? http://www.ausport.gov.au/information

Berocca might actually help with energy. I'm curious about how much energy it will give you.

What about Endura products?? http://www.endura.com.au/content/?id=9#NZ

[michelem]

Here's a copy of a post I added in response to li10up's query re off-season training:

Page 16 of this Hammer Nutrition newsletter has an article entitled, "Off-Season Exercise: Aerobic or Anaerobic?" and on page 21, "Building Your Base."
http://www.hammernutrition.com/downl.../ENissue57.pdf

Hope these help!

The archives have loads of information regarding training. I highly suggest purusing them as you have time.

[RoadRaven]

Here's a copy of a post I added in response to li10up's query re off-season training:

Somehow I completely missed that post - thanks for hooking me up to the articles

Page 16 of this Hammer Nutrition newsletter has an article entitled, "Off-Season Exercise: Aerobic or Anaerobic?" and on page 21, "Building Your Base." The archives have loads of information regarding training. I highly suggest purusing them as you have time.

I have pages loading - thanks so much, Michele... looks really interesting and useful

[michelem]

UGH! That should have been "perusing," not "purusing!" Sorry for the typo. I've been spending this rainy, rainy morning "perusing" the archives myself. Wish I was out on my bike though! I know we need the rain, but why can't it come during the week rather than on weekends???

[RoadRaven]

Thanks CC


The endura stuff looks more like a recovery option... electrolyte replacement etc. And the base-training is not high intensity so probably don't need this option.

I searched the ASC research site under "b" for bikes and base training, under "c" for cycling, and "r" for road racing...

Nothing... badminton... croquet... roller sport... yes, but nothing obviously bike related - and yet I knew it must be there as I have read research outcomes from this institute ...

So I clicked on "Find Sport information" - eureka!! There is cycling! I'll have a little mouse-about and check out the info, and the links they have there and see what I can find

Cheers, my friend