Looking for some guidance on my training plans over the next year. Some info: -I race XCO and XCM mountain bike races in the Spring and cyclocross in the fall with some road races sprinkled in. -Cyclocross is my main discipline and main goal for the 2019 season. -I have a decent history in competitive endurance sport (running track and cross country) but have only been racing bikes for 2 years. -My FTP is 287 and I am a 29 year old male. 3.98 w/kg and I live in Canada so all of my rides will be on the trainer/rollers from now until about May. Right now I am thinking that my progression will be as follows: Traditional Base High Volume 1 Traditional Base High Volume 2 Traditional Base High Volume 3 Short Power Build Mid Volume XCO Specialty Mid Volume Short Power Build Mid Volume CX Specialty Mid Volume I am struggling to decide which plan progression and volumes would produce the best improvements for me? Would it be beneficial to replace Traditional Base plans for the SSB plans? Should I just be doing mid volume for all base and build plans? I generally have more time to train in the winter which is why I have high volume base and mid volume build/specialty. Any help would be appreciated!

Yes, traditional base will deliver a better aerobic base than sweet spot. The sweet spot base was created for time crunched cyclists, that can’t put in 10+ hours a week to develop base aerobic fitness.

A lot of it comes down to choice. For sure there is some low intensity riding in the Traditional Base but there is a good amount, especially after the first few weeks, that while not super intense can’t be considered ‘easy’. If you have the time and can cope with the volume your plan looks fine I reckon.

And then the follow up question is there any issues with High Vol. base plans then Mid Vol. Build and Specialty? During those times mid volume would be the most training I can likley fit into work/life.

I’ve always read and heard “you can’t get enough base” The training stress of build and specialty are different, and training stress drops from base to build even if you are doing mid or high volume throughout the base/build/specialty (there is an FAQ article on that) For those reasons, and the ones you cite, I’m also doing high volume base and then switching to mid volume build/speciality (and adding in mid-week race and longer weekend rides).

Thanks! Good to hear I am on the right track.

I just posted something similar and I’m glad I found your thread @Jamie_Weikum! I have almost 10-12 weeks of extra time before my peak in aug 2019 and doing two speciality plans and two builds sprinkled throughout will solve my issue and having me ready for CX. I think I’ll also go with traditional base as well.

There is a point of diminishing returns with base. Once your FTP starts pushing against your VO2 max you need to shift your focus to raising your VO2 more, then come back for more base.

[image] ErickVH: There is a point of diminishing returns with base. Once your FTP starts pushing against your VO2 max you need to shift your focus to raising your VO2 more, then come back for more base. Yes, and I’m considering doing a base-build and then repeat as per TR’s suggestions. In fact in TR’s 4 week traditional base 1 it seems I picked up some aerobic gains, but lost some ftp. It was an experiment and I decided that doing long rides on the trainer wasn’t for me, but next season I’ll find a way to do traditional base outside where I’ll naturally pick up a little high-end work.

Glad I found this thread. I, too, have been contemplating this. In summary, if you have the time and mental fortitude, Traditional Base creates for a wider aerobic base than Sweet Spot Base. So if you can, Traditional Base is the way to go. Hope I got that correctly.

[image] Dan_Dima-ala: Traditional Base is the way to go. Hope I got that correctly. Yes, that has generally been the recommendation. This past winter in preparation from my XCO and MTB 100 season, I followed the below: Traditional Base MV 1, 2, 3 General Build MV SSB1 MV (last 4 weeks) SSB2 MV (into 3rd week now) General Build MV XCM Specialty “A” Race MTB 100 (September 21, 2019) I will say coming off Traditional Base into General Build was brutal and a shock to the system. I tested high on my FTP, but could NOT complete the workouts over Threshold. I had to lower my FTP and then build it back up over General Build. I wondered if just doing SSB low volume would have been better instead of Traditional Base. It certainly would have been more engaging as 3:30 on the trainer in z2 is NOT fun.

TrainerRoad

Training Plan Progression (Traditional Base or SSB?)

Training

bbarrera April 22, 2019, 3:04pm 19

Discussion started here:

and example booster plan:

Topic		Replies	Views
Training Plan Traditional or SSBB (First cycling Season) Training	13	1131	January 17, 2020
Masters Base Building Training choosing-a-plan	35	2827	May 14, 2020
Any benefit to Traditional Base vs Sweet Spot? Training	462	44195	January 10, 2023
How to Do Base Training the RIGHT Way Training	22	7850	November 17, 2020
I'd love a plan that was between SS Base and traditional base Training	35	3713	January 21, 2020

Ask a Cycling Coach Podcast

This is the only podcast dedicated to making you a faster cyclist. Listen to the latest episode and more.

We Are Here to Help!

Browse hundreds of articles in our Support Center or contact our world-class support team to get back on track.

Privacy Policy Disclaimer Terms Cookie Settings

Training Plan Progression (Traditional Base or SSB?)

Related topics

Get Faster with Adaptive Training

Ask a Cycling Coach Podcast

We Are Here to Help!