« Base 1 Training, Part 3 | Main | Force Reps »

11/07/2010

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Joe Friel

MG--Got to start some place. Whatever seems appropriate for you, your experience and fitness level.

jonw9

In your MTB Bible, you recommend riding the trainer for a maximum of 90 minutes. However, I have 2.5+ hour E2 endurance rides scheduled for Sundays.

I agree 90 minutes feels like a long time, and I have trouble maintaining HR and attention for longer.

You also recommend considering splitting these days into two rides. Would this be two E2 rides (separated by how long?) to build endurance; or one 1.5 hour E2 in the morning and then some other (speed) work for an hour in the afternoon?

My concern is I would be building really good endurance for 1.5 hours, but it won't help for 2 hour races.

Joe Friel

jonw9--If you're in base 1 then just ride for 90 minutes z2. If in base 2 or 3 then your 2 ride suggestion (with both in z2) is fine.

Kevin Klinefelter

I'm confused about when ME should be introduced. In your book, Total HR Training, it indicates in the microcycles appendix to do a M1, M2 or M3 workout in Base (1, 2, or 3). If I'm not to do a ME workout in Base 1 then what is the suggested workout for that day. An alternative isn't suggested in the book.

Thanks,
Kevin

Tina Howes

Joe, it's been a while since you wrote these posts, but I'm hoping that you can give a bit of advice;
I'm relatively new to cycling, been training for about a year, took part in some criterium and road races in the latter half of the season and managed top 10 finishes in every race and some wins, so I've got high hopes for next year.

I'm currently doing Zone 2 training for 3-4 hours and find that although I'm not short of breath, I am very tiered during the last hour.

In the summer, I was doing 3hrs at race pace and felt about as tiered as i do in the zone 2 training. Why is this? Am I training for too long?

Thanks,
Tina

Joe Friel

Tina--You've probably just lost some fitness since the end of the race season. You're doing the right thing now. Keep it and good luck!

Kevin

I'm confused about when ME should be introduced. In your book, Total HR Training, it indicates in the microcycles appendix to do a M1, M2 or M3 workout in Base (1, 2, or 3). If I'm not to do a ME workout in Base 1 then what is the suggested workout for that day. An alternative isn't suggested in the book.

Thanks, Kevin

Joe Friel

Kevin - ME training is _highly_ recommended. I don't know what your sport is as you didn't say, but i's critical for runners and triathletes. But if you don't do such a workout you should do whatever your limiter is. That could be aerobic endurance, speed skills, force, anaerobic endurance or power, depending on what your sport is. Good luck!

Esben Toke Christensen

Hi Joe,

I'm a novice triathlete about to start my second year of training. In Denmark where i live, races typically take place only from late may to early september. This leaves a long training season of about 8-9 months. Being a novice, the training bible suggests me to stick to the base periods to build aerobic endurance. How would you suggest going about training effectively in the 9 months? Would I be better off staying in base 1 for 20 weeks, base 2 for 4 weeks and base 3 for 4 weeks, or e.g. do base 1 for 12 weeks, base 2 for 8 weeks and base 3 for 8 weeks? Or maybe something completely different?

Thanks,
Esben

Joe Friel

Esben Toke Christensen--I'd suggest progressing straight through Prep-Base 1-Base 2-Base 3 and then repeating Base 3 as many times as you want. Good luck!

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