Base (Tempo) Training

Base Training is not about riding slowly all day. But rather, this phase of training should be renamed Tempo training. That's the main focus: progressing from Endurance to Tempo Pace. The Tempo Pace varies from 76% -90% of Threshold. The starting percentage depends upon the current fitness level. The Excel spreadsheet shown is my exact workout for week 1. The intensity of Tempo is higher during the weekdays due to shorter workout times, while the tempo intensity is lower on the weekend due to the availability of longer workout times. Tempo is a constant intensity without stopping and taking breaks. Just ride for that entire prescribed amount of time in the intensity range. The following weeks of Base is similar, except the amount of time increases, as well as, the intensity. But, the tempo intensity never exceeds 90%.

A typical workout on Tuesdays starts with 15 minutes of warm-up (recovery pace), 15 minutes of endurance pace warm-up, then the main set of 30minutes of tempo (76-90%), and finishing with 15 minutes of recovery pace cool-down. Recovery 0-56% threshold, Endurance 56%-75%, Tempo 76% -90%. It's all about a proper warm-up and cool down.

Training Triangle - The Progression.

So, what is it. It's the training triangle. It's the progression system for working out. The first stage of training is to establish a strong rooted foundation (Base) with plenty of Endurance and progressing to Tempo workouts. The Base workouts are generally in the 56% power range for Endurance and 75-90% for Tempo. After the roots have been established, the body should be ready for the next stage called Build, where there is below threshold workouts (first 4 weeks with 90 to 96% Power) and above threshold workouts (second 4 weeks 106-121%). The final stage is called Peak where the workouts are 121% above threshold. The final stage also incorporates 'above threshold' workouts. There it is. Everything you need to know.

Training by John

I've seen tons of articles on the internet and read several good books on the subject of Training Programs, Periodization, and Intensity Levels.

All of those books seem to agree on the training intensities: Level 1 - Active Recovery, Level 2 - Endurance, Level 3 - Tempo, Level 4 -Threshold, Level 5 - VO2max, and Level 6 Anaerobic Capacity.

The training intensities listed above are also the periodization phases, listed in order.

Most of us pretty much maintain active recovery physical fitness mode throughout the year. So, we actually start at Level 2, Endurance. After we graduate from doing Endurance training, we introduce Tempo training, then add Threshold, then VO2Max, and Anaerobic Capacity.

The term 'power' listed below is average maximum power for 20 minutes.

Endurance Training - Just ride at 56- 75% of power.

Tempo Training - 76-90% Start riding for 1 hr at 76% power. Then add 15 minutes everyweek. Increase power accordingly.

Threshold - 90 to 105% Power - I call these muscular endurance (ME) workouts. Intensity is high at 90 to 105% of Power. Start with 1x15' workout, then 2x15s, then 2x20s, then 3x15s, then 4x15s, 3 x20s, etc.

VO2Max - 106 to 120% Power - These are short and fun workouts. 5sets of 5' (with 3' rest). 5sets of 6' (with 3' rest).

Anaerobic Capacity - 120% and above Power - Very short workouts at beyond potential - 8-10 sets of 1' work.

That's it for today. Good luck.

Coffee Republic Route / Mt. Vernon Rd

I suppose anything with the word "Mountain" is just pure scary. We did the CR route, minus Ridge Rd. And, deteoured onto Mt. Vernon Rd. It was not fun. But, it was all good. 21 Rio's blasting down Auburn Folsom was quite a scene. I don't think I pedaled at all. I got back to my house 3 hrs and 31 minutes later. And, my legs were fried from riding 58 miles. I don't think that I rode that far in quite some time. And, you add the Rio boyz to the mix, then you gotta ride! Per the PT data, I spent too much time in the Threshold and above category. I really wanted to be in the endurance zone. But, the Boyz wanted to get done by noon thirty. My legs are going to hurt tomorrow.

2x20s

You gotta enjoy doing 2x20s. I haven't done them in a while. And, to do them on the bike trail in the middle of the night with crazy deers, vampire bunny wabbits, and ghostly goblins, is pure enjoyment. The route was the north side of lake natoma, from mile 26 to mile 23.5 (near nimbus dam) and back to mile 27 (negro bar), which is about 20 minutes and 6 miles. It's not quite a straight route. It has plenty of rollers, blind corners, strange grade changes, and fast descents and non-pedaling zones. The first interval data: 224 watts (average), 168 bpm (average). The second interval (not shown): 212 watts (average), 170 bpm (average). I had a hard time reading my computer due to the lack of light, except the reflection of eyes from weird creatures of the night. So, I rode blind (no visual on the power meter) on the second interval. The great thing about riding at night is the lack of people on the trail.

AuburnFolsom TT

A simple 11 mile time trial shouldn't be that bad. Was it? Yes, it was. The route: Auburn Folsom from Douglas to Indian Hill Rd. I kept the power meter pinned at 210 watts. Eventualy, 27 minutes later, I got tired and the wattage dropped a little. You can see this on the graph. When the dust cleared, I managed to get up the hill for my personal best time of 46 minutes. Good times.

Training with Power

It's time. Time to train with power. The CycleOps Powertap Comp Wired unit was installed on the Scott road bike for a couple of weeks now. And, I can obviously tell that I'm in early season training fitness.