Mixing SS and Traditional Base

Training
1

I had a target race in Nov and I was supposed start my Speciality Phase as of this week. But as you can imagine race was cancelled.

I just took off a week from bike and going back to Base Training. I want to take it easy this time and do LV(completed MVs in all phases).

I have Tuesdays and Fridays for outside rides. Tuesday is mostly training outside on cycling track, while Fridays are mostly group rides (fast but low intensity).

What I want to do is, instead of having SS intervals outside on Tuesdays, I want to add a long endurance ride from traditional base. Basically I want to keep intensity low but volume high.

Thoughts?

2

So why not do Traditional Base?

2 Likes
3

I can only ride 2 times outside. I have time crunched other days

4

Just do SS Lv and then add in trad base types of rides to get you to the tss you are looking to hit.

5

I’m confused. You say you want to do high volume, but seem to only have 2 days a week?

Unless you have 15+ hours skip traditional base.

1 Like
6

I think he/she means they have two outside rides per week - rest would be SS…

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7

TR plans (e.g. SSB LV and TB LV) are designed with you having a goal event on the calendar in somewhat near term (e.g 20-30weeks). However, the predicament you are in regarding your Nov event being cancelled is similar to many of us. [For example, given likely vaccination timeframe, I am expecting my next target event to be in Q3’21].

If you take a higher level view of your situation, during Base Period, regardless of its length (e.g 12-20weeks), what you are primarily trying to build are 2 of the 6 skills described by Joe Friel in “The Cyclist Training Bible” - aerobic endurance and muscular endurance. Neither SSB or TB optimizes both. However, given your likely longer time horizon than in the SSB/TB plans you can develop both with a combination of both types training inherent in SSB and TB (i.e. you choose which workouts to do/not do and/or develop your own if you are so inclined). And you can manage the growth by tracking your CTL and TiZ (Time-in-Zone)) provided you have the tools to do so (e.g. Training Peaks Premium and/or WKO). Note: This can also be done manually with a spreadsheet, it just takes a bit more work.

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8

Yeah basically what I did was , I have removed one ride LV and I have included 2 long rides (low intensity, around 3 hrs.) each and added 2 GYM day and a one away from bike day.

2 outside, 2 inside, 2 days in the gym. I think this will do the job.

Thanks for the replies.