More Thoughts on Base Period
I often see comments posted on my blog and receive emails from athletes implying that the Base period should be a time of very low intensity. Some seem to believe that is what I have athletes I coach do. That's really not the case.
This sort of training was called long, slow distance back in the 1970s when it became popular with road runners. It may actually be of some benefit for that sport since running even at very slow speeds is somewhat stressful. If runners were to walk for LSD training they'd be doing something akin to riding a bike or swimming very slowly.
There's not much to be gained for the serious athlete by a winter of noodling along at low effort in zone 1. This sort of low intensity is best for recovery, not for improving fitness. When the effort is down around 50% of VO2max then little is happening to boost cardiovascular or muscular development. The way to do that is to lift the intensity a bit. In recent posts here, here and here I've tried to explain that. But some how the message doesn't seem to be coming across as I expected it would.
As explained in the posts linked above, zone 2 is necessary to boost aerobic endurance. Going very slowly for a long time in zone 1 just won't do it. To improve your speed skills you need to include some very fast-paced swims, bikes or runs for a few seconds at a time with long recoveries. To build force also requires very brief episodes of high effort and long recoveries. And muscular endurance improves with moderate to moderately high intensities such as zones 3 and 4.
So winter is not a time to just cruise along taking in the sights and singing to yourself. Nor is it a time when you should be doing relatively long, high-intensity, anaerobic endurance intervals or fast-paced group workouts that are mini-races. (This assumes, of course, that you have a few months until your first A-priority race of the new season. If you've got an important race in February then high intensity now is the way to go.)
As I told one of my client-athletes yesterday, building fitness is like building a house (my father was a carpenter and sometimes it shows up in how I see the world). The foundation and framework (Base training) must be built carefully and diligently. Everything you do later in the construction depends on this. Training at very hard intensities (zone 5 with lactate/hydrogen accumulation) now is like starting to build the house by doing the finish work first and skipping the foundation and framework. It's not very effective.
So train with some moderate intensity - just don't overdo it. Save the zone 1 stuff for days when you need to recover from harder workouts.
Labels: aerobic endurance, anaerobic endurance, base, intensity, LSD, muscular endurance. force, speed skills
posted by Joe Friel @ 7:27 PM
24 Comments
24 Comments:
Couldn't agree more. All my base miles have been measured in Zone 2.
-EricRacesBikes
Hi Joe,
Inevitably during a long slow ride the heart rate will creep into zone 3 (i.e. when coming across an incline).
I am 2 weeks into my training plan (based on your road training bible) and last weekend I did a 170 minute ride.
During this ride I spent 21 mins in zone 3, although this was mainly only 2 – 3 heart beats above zone 2.
Is spending 10-15% of a ride in zone 3 acceptable?
Many thanks.
Jason
Simple analogy of laying the foundations of a house.
I also use the analogy of trying to build your internal engine (cardiovascular system - heart / lungs) as trying to build your own V8 engine! Many want to add on the fast stuff like boy racers do with their small engined cars... it wont matter what spoiler, sports exhaust or bodykit you add on, the car still won't go fast without the bigger engine!
Build your engine capacity slowly and then add the faster stuff later on... then you will be like a Ford Mustang ready for anything, with an engine that can go hard and fast for years and not break down after it has been driven hard after a few thousand miles!
I've been enjoying your thoughts on building your base and what to do over the winter. I'm bad at that...
Thought you might get a kick out of the "A Triathlete's Seven Deadly Sins." Here's part 1: http://tinyurl.com/yfjjmca
And here's part 2: http://tinyurl.com/yg8frla
Happy winter!
How should a racer modify his base period to reflect the upcoming season? For example, I'm planning on a hilly half-iron 6/6 and then riding L'Etape Du Tour 7/18. Both involve lots of climbing, and clearly I'll want an emphasis on cycling to prep for L'Etape.
In a related question, how would you recommend I train in the weeks between these two events?
Jason--No problem!
Thank you.
chris--Wow! This is a pretty tall order. I'm sure it seems short and easy. But the answer depends on so many variables I'd have to spend a half hour with you on the phone to answer all of them. I'm too lazy to do that. Could I suggest a phone consult with one of my coaches? Write me at joe@trainingbible.com if you want more details on this. Sorry I can't be of immediate help.
Hi Joe. "Going Long" (in the cycling chapter) mentions "...the most effective training for IM-distance cycling is steady-state (heart rate Zones 1-2) work on the flats." I'm definitely in the novice category. Should I be shooting to do endurance rides in Zone 2?
Thanks,
Dan
Dan--Read this... http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html
Hmm, at least for the bike (in parts also for running) there are also different opinions here in Europe. For example K.Hottenrott/M.Zülich support the theory to do once a week a long distance tour on the bike (minimum 3hours) with 60-65% MaxHR. Also long distance runs with 65-70% MaxHR (minimum 90min) you'll find in their endurance/triathlon programs.
Background is that the relative (not absolute) consumption of fatty acids (in relation to glucose consumption) is best done at this level of heart rate. The conclusion would be an increased production of mitochondria (in the long term) responsible for the metabolism of fatty acids. What's your position to this theory?
Joe, I agree with your observation, I would add that athletes over the age of 45 often have difficultiy in getting into shape if they do not continue some LT workouts weekly, especially in the cooler states, when cycling is somewhat weather dependent.
JOHN Hall
Hi Joe, Do you think building to 2 - 3+ hour rides without decoupling still applies when building base fitness for the track season where races won't be going over an hour and most events are only a few minutes?
ali b--I really can't say with any certainty since I have never coached trackies. But 2-3hrs seems a bit like overkill. I think the focus might be more on power and force development now. But just off top of my head. Sorry I can't be of more help.
I just finished up week 1 of Base Phase 1. I'm having trouble determining how to divide up my training hours each week. I'm training for an HIM, should my training time reflect the percentage of time I expect to complete each discipline on race day? Approx. 10% swim, 54% bike, 36% run? Which for a 12hr week would equal around 1h15m swimming, 6h30m biking and 4h15m running.
LukeP--Yes, that's right. Just modify those numbers to reflect your sport limiters/strengths.
Hi Joe,
I've been reading your latest posts about planning the season ahead and building the base. This will be the first year that I do it right. With the lack of light I find myself on a trainer every now and then. You said that working below Z2 is a waste of time? When on a trainer I struggle to get my HR up even though I'm spinning along and the effort I'm putting in is what feeling like the equivilant to a road ride. Should I be adjusting my heart rate somes on the trainer or just push it a bit harder to get my Hr up to the required zone
I've just begun week 1 of Base 1 and noticed my Zone 2 running numbers occur at what I perceive to be a much slower pace than I recall during the past race season (my first). As a normal course of training, can I expect my pace to improve in a given HR zone?
b badger--Try doing intervals indoors at your current zone 2. Play around with different durations and different recoveries.
Matt b--Yes, that's normal and you should expect it to improve throughout base.
A couple weeks ago in "The Aerobic Base Ride," you wrote: "My notion of a base ride is a long, steady workout with heart rate mostly in zone 2." I assume this also applies to a base run. What about a base swim? Is it as beneficial for swimming to do a long, steady swim at zone 2? I get very bored swimming continuously in a pool at a constant intensity.
bruce--Yes, z2 training is quite beneficial for all aerobic sport. I understand the boring part. Hang in there!
Joe, I've been riding (mtb and road) for about 3 years but will be racing for the first time in July (Leadville-Silver Rush MTB 50). I'm currently in my early base phase. Unfortunately due to other life commitments, right now I'm only able to devote about 5 hours a week (not including XT/snowboarding which is usually once a week) to the bike. Is it better to train frequently (ie five 1-hr rides per wk) or infrequently (ie two 2.5-hr rides per wk)?
Any advice would be appreciated.
Thanks.
jayfb--You called it a 'MTB 50.' Is that 50 miles, 50km, or 50 minutes? Or maybe it's just a catchy name. Bottom line is that your workouts need to become increasingly like the race. If it's 50 miles then 2.5hr rides come closer to meeting your need. The problem is that riding only twice per week will basically mean no significant improvement in performance. But riding an hour 5 times a week will get you ready for a 1 hour or so race but not 50 miles. So I'm afraid the options aren't too good. Good luck with this.
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