What is a "Base"?

Training
51

I believe Tim Cusick from WKO5 talks about some of the stuff in this thread in the presentation below e.g lifting various components of your power curve in different phases of training etc.

image
image1126×677 131 KB

image
image1154×624 102 KB

A quick dot point summary of what I jotted down when watching:

Phase 1 Base (extensive - pull the curve out to the right) =

  • 4-12 weeks
  • At or just beyond TTE at around 85-94% PDC (Tempo or Sweet Spot) but this is subjective to each athletes range
  • You’d probably have to do a KM FTP Test in order to get the TTE so that you can plan your Sweet Spot interval lengths
  • TIZ as a % of weekly volume around 20 - 30% in a progressive manner. Progressive being the key here.
  • Progress workout TIZ to 200% of TTE e.g. if TTE is 35min then progress this base phase so that you slowly creep up to 70min overall TIZ.

Phase 2 Base (intensive - pull the curve up) =

  • Progress workout TIZ intervals 15-20min before your current TTE at 95 - 105% PDC (power duration curve for that time limit). E.g. 35min TTE then aim for a progressive increase up 10-15min.
  • Progress workout TIZ to 150% of TTE e.g. if TTE is 35min then progress this base phase so that you slowly creep up to 53min overall workout TIZ.

*Example: *

Athletes TTE is 35min then he/she would look at 20min SS/Threshold intervals at 95-105% PDC at the 20min mark. If he/she did 2 x 20min that would give him/her 40min TIZ in the workout. He/she would then slowly look to raise that progressively so that they could reach 70min TIZ in the workout. Perhaps maybe the next increase might be 2x20 + 1x10 = 50min etc.

3 Likes