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Base Training
Hi guys,
Long time reader.. you know how it goes.
I've got a question on base training. Been doing some kms on the road bike lately and looking to build my endurance up for some 100km mtb races. Also I might join a road racing club (but we'll leave that for another forum).
Do you follow a training program that incorporates base (aerobic) training in the lead up to a race or race season?
How long is your base training period?
How do you measure it (hours/km)?
How do you measure your exertion (hrm, power meter etc)?
Any other tips or tricks you do during?
Interested in other's views and approaches to this.
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Hi - I do a bit of coaching and also ride some 100km races myself so feel like I can contribute here.
I'd probably say that the first thing to do is to really change your thoughts on what might be traditionally seen as a 'Base Phase' followed by a 'Speed / Strength Phase' finished off with a 'Taper / Race' phase.
Of course, its a tried and tested method, but really most 100km races are an almost entirely aerobic event (unless you are right at the very very front (top 5 - 10 overall). The goal of your training will be to get around 100km as fast as possible, rather than to actually 'race' for it. As such you should never really finish with your aerobic training. Even when you start to add 'threshold' intervals to your training - this is still preominantly aerobic exercise.
Aerobic rides mostly need to be ridden at a pace that is slightly harder than most people appreciate. Just riding along at a steady pace isnt quite hard enough to get maximum gain. This is where an HRM or Powermeter can really help guide you - with the help of advice or someone to guide you. Sure, riding will help you, no matter what pace, but for max return on your time, its a bit harder than most people would go.
HR is a better guage than Km's (as the MTB is very different to the road) and Power is preferable to HR (if you have the funds).
Two long rides a week, a couple of interval sessions, and some skills riding - and you're done! All aerobic.
Think of your events (the 100km races you speak of) more in terms of hours in the saddle than KM's. SOme 100's are 4hrs, some are 5hrs. Thats 25% longer, so train accordingly.
Oh - and stay seated. All the time.
Its pretty simple..
Strava, hills and some faster people to follow up hills, followed by more hills and then trying to better your friends on Strava hill segments, meters climbed per week/month/year and then some secret hill training… oh and don't forget to try and enjoy climbing all those hills…
Serious? OK
I have gone from an 8+ hour 100K dirtworks to a 5ish hour dirtworks, I did that through ridding more, I try for 150-200K with 3-4K vertical per week, but a lot of that (perhaps 60-70%) is just junk kilometers commuting at a comfortable pace.
If I did not commute then I would take Ants advice to train targeted with intervals during the week and then just a longish road ride on the weekend and I'm pretty sure I'd keep the same bike fit this way (with much less actual ridding time) than I do with all those lazy commuting kilometers.
I'm not sure that I could ever get bike fit enough for a sub 5hour 100K MTB race from just by Mountain biking as its to much stop start for me.
Ants, what is the objective with seated-only training? For traction reasons I generally stay seated on steeper climbs off road, but on short pinches or where there is reasonable grip I will get up off the seat at times. Is that bad technique or is it more that you get better training value out of staying seated?
I tend to have riders spending as much time as possible sat in the saddle. Its a personal thing - from a coaching and development perspective.
Of course, in a race, you might spend some time out of the saddle driving hard - but it 'burns matches'. Ideally, a rider might develop enough strength to stay seated while others are out of the saddle.
It takes some getting used to, and requires you to use your gears more - but, that's what they are there for...
Give it a go for a month. tell your riding buddies that's what you are trying, and if you stand up, it costs you a beer / coffee after the ride - as long as they notice it. Or, have a comp with a riding partner, most times stood up, buys lunch...
You will (I promise) get stronger.
... bit easier on my wallaby-edward knees as well
Thanks for the info guys - very helpful and will incorporate bits and pieces to what I do now.
@ Ants
I see what you mean by thinking about it as a long 'aerobic' activity, since this more accurately represents 100km mtb 'races'. I definitely won't be in the top 5 or 10.
"A pace that is slightly harder" - by this do you mean riding around where one's lactate threshold is? I've based my HR zones around this and have been focusing on keeping it in zone 2/zone 3 mainly... but seems like I'll get more 'bang for buck' by raising it at (or just below) my LT...? Unfortunately I can't afford a power meter, and use the HRM on my Garmin.
@ Obmal
I'm hearing you re: Strava. We're pretty competitive on Strava, particular the road sections around Sydney Olympic Park where we regularly ride. Currently doing a fair bit of climbing, but more on the road bike than the mtb. Bobbin Head is a regularly weekly ride, and occasionally we tackle the 3 Gorges - about as much climbing as my legs can handle in a day.
Love the challenges on Strava too - currently at the 700km mark for the Junedoggle challenge.
re: staying in your seat. I used to be out of the saddle now and again on climbs, particularly pinch ones, but after strapping on a HRM and monitoring the trade off with speed, I found that my heart rate instantly jumps 10bpm without much gain in speed compared to steadily climbing in the saddle and being more judicious with gear selections. That being said, I realised that before I used to have poor technique when I was out of the saddle... now I focus a lot more of 'circulating my feet' back up whilst out of the saddle and find much more power transferring through - this was much easier to notice on the road bike where there's no bobbing about.
Again, thanks for the tips - very helpful.
Hey. If you are using zones 2 and 3, then that would be fine. As long as you stay honest with it - you'll be right. It just often is the case that one a group ride of (say) 3 or 4hrs, you will share loads at the front, and only a portion of the ride will be at the appropriate effort.
As you get fitter, then definitely include some effort at or around you LT.
Maybe have a ride a week where you spend 30-45mins at zone 3, and then perhaps some intervals around the LT.
There isn't a quick way to build strength, or to build that distance really. Get the riding done, and use Strava to help measure your progress.
Seated, high cadence, climbing. It isn't sexy, but it works. Just ask Team Sky.....