Winter is coming, time to start pondering how to structure next season’s base period.
For me base period is all about working on fatmax. For the last 3 years or so two main tools from my toolbox have been used:
- high volume, low intenstity (>20hrs/week)
- fasted rides
This will have to change next season.
W/r to high volume I’d say I’ve hit a plateau. I made most gains after the first year (yes, you improve even your high intensity capabilities from just riding more … but this was only true in the first year). And I don’t think it is necessary (anymore) given all the hassle that it requires to fit this training into life.
w/r to fasted rides. Well, don’t really see a benefit. Yes, can ride for hours without eating but I can’t really say that my performance at race pace over long distance has improved. After sieving through the literature this does not surprise me. Fasted rides are popular because they are easy to implement. However, the observeved desirerable effects are quite marginal.
Hence, given my literature review fasted rides will be replaced by real “train low” approaches, e.g. in my case low-(muscle) glycogen training. This is the only method where you see quite significant effects on the target variables. I target two days a week for this.
As always at this time of the year I ponder having done a met test/spiroergometry again. Check my fatmax. However, is it actually necessary to know this value exactly? How variable is it?
Once again sieving through the literature. Intra-individual variability seems to by high. Furthermore, lab-fatmax does not seem that optimal for training prescription, there is actually a wide range of intensity where fat oxidation is (near) maximum:
Hence, no need to nail a certain wattage religiously. Markers like nose breathing should be enough. And going slightly above does not seem to be so bad either but is helpful for the fun factor.
My general outline for season 2020 is largely based on my pro-training analysis presented in the various threads here. Yes, “you should not copy pros’ training” but I think I’m old enough to put the information into context of my situation. They build turbo diesels, I want/have to build a turbo diesel. The same methods should be applicable. And their way of training just looks like a whole lot of fun to me …
Outline for base (Nov-Dec/Jan), weekly structure, order of days will have to be flexible because of life:
- 1x Intensity (I’m old, have to work there year round)
- 2x endurance rides at AeT (with efforts into tempo) [may be coupled trail running/cycling sessions]
- 2x endurance rides below AeT (low glycogen)
- 1x rest day, 1x active recovery (or endurance ride/run)