Base 3 - which workout to swap to group ride

Training
1

I’m in base three low volume, and have a VO2, sweet spot, and threshold ride.

I want to do a spirited group ride on the weekend. I don’t have any races on the calendar (baby #1 on the way this summer). I just want to get fit to have fun on these group rides.

Which workout do I drop?

One train of thought is that I am still in base, so should prioritize SS and threshold. The group ride will probably be more surgey than steady state

Another train of thought is to drop the sweet spot. Get the VO2 stimulus and that threshold stimulus (threshold stimulus is stronger than SS).

Which workout would you replace?

2

Hard to say without knowing your definition of spirited.

I would prefer to keep the VO2, so it would be between the SS and threshold for me.

I might not swap the same one out every week - that would depend on how the previous group ride turned out to be.

3

Hey there,

Good question! :thinking:

Generally speaking, I typically recommend that you replace the workout that best resembles the ride you’re going to do, but I think that your thoughts around keeping some steady work in the base phase are valid.

Here’s an idea – swap out VO2 this week and Sweet Spot next week. That way, you’re getting a little bit of everything mixed in. :smiling_face_with_sunglasses:

If, after a while, you land on something that feels right, maybe stick with it. Soon, your workout schedule will change as you enter your General Build phase, so you’ll have to reassess, but I think that alternating workouts could be a good way to stay well-rounded. :man_shrugging:

4

Depends your group ride intensity but for my rides I’d be looking to drop an Endurance or SS at a push. My more intense TT’s last year I’d swap for a threshold session.

5

Hey Eddie, I’ve recently joined a CC - what would this most resemble?

IMG_6902
IMG_69021125×1600 163 KB

Recovery ride?

6

All the time you have spent on this board and you forgot to even apply rule 18.3-1/A part 2 paragraph IV:

A ride with > 10’45" in Zone 7 is precluded from being classified as a recovery ride.

:grinning_face:

2 Likes
7

Uh, that resembles an extended ramp test.

2 Likes
8

Good one!

No, since that ride more than doubled the amount of prescribed TSS, I’d recommend replacing your most stressful prescribed workout, which you did. Those 90-minute Threshold workouts fit the bill here.

Luckily, this was at the end of your week, and you didn’t have to miss out on more workouts. How did that 10k feel the next day? :face_with_open_eyes_and_hand_over_mouth:

1 Like
9

Thanks - I was joking really, and reinforcing how unlike structured training club rides can be :slightly_smiling_face:. I want to work them in this season, will be my first season with regular club rides. Paced the climbs instead of holding wheels this Saturday and avoided burnout.

The 10k was fine, I paced it under threshold for fear of overdoing it more than fatigue. I could’ve gone to threshold if I’d wanted but more interest in training at this stage. :innocent:

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10

I figured. :grin:

Sometimes you’ve got to go to the front – I get it!

Enjoy those club rides. :person_biking: :man_biking: :woman_biking: :man_biking: :person_biking: :man_biking:

1 Like