Zone 2 and 3 base building - Your experiences?

[BeirutTaxi]

Hi all,

I will start by saying that I'm somewhat ignorant on how to approach proper training and in particular 'base building'.

How have you had failure or success with it? What has been your approach?

Does base building to you mean no deviations ever into zone 4 and 5 for months on end?

Best regards,

Matt

Edited by BeirutTaxi on Saturday 5th November 18:19

[okgo]

Nobody knows the answer. Everything is individual.

[frisbee]

General thinking seems to be moving away from the long steady base building sessions.

[WestyCarl]

It depends on how much time you have. If like most people you can only devote less than 10hrs per week then I don't think it's worth it.

If you're a pro tour rider with 30+ hrs per week, then yes, it's worth it.

[Rich_W]

BeirutTaxi said:

Hi all,

I will start by saying that I'm somewhat ignorant on how to approach proper training and in particular 'base building'.

How have you had failure or success with it? What has been your approach?

Does base building to you mean no deviations ever into zone 4 and 5 for months on end?

Best regards,

Matt

Edited by BeirutTaxi on Saturday 5th November 18:19

That's just classic periodization. So beloved by the cold war era. Tudor Bompa. Its honestly, crap I've tried to explain why we don't do "base" anymore to experienced bike riders. But they wont haver it and just spend the winter months grinding out a base and wonder why in the spring they aren't faster.

Thinking is slightly different these days.

Roughly do 80% a WEEK aerobic (60-70% of max hr) Long slow stuff
The other 20% REALLY fast. Or overgear work if you'd like

No inbetween. No grey zone.

[E65Ross]

As I've said before, most base building is done in the sweetspot zone these days, it gives very, very goood physiological adaptations without putting too much stress on the body.

What some here have failed to mention is overall training stress, which is accumulative (which obviously rises and declines with training and recovery)....hard riding in Z5 or higher puts a lot of stress on the body, which can mean that athletes peak too soon, or worse, get regular injuries. If you're planning on peaking during the summer, then doing lots of HIIT now isn't the best option. If you're happy with having a lower peak, but peaking for more of the year....then crack on with more HIIT stuff.

It's also worth mentioning to those on here that you're coming back from a long-time injury, where it may be more preferably to do more Z2 and 3 rides to "test the water" with the injury.