What is 'base' training?
Base has many facets: it's a time to tone down intensity, have some fun on your bike, relax from the pressure of racing... It is also a time to take advantage of being in good shape as an athlete and not lose it. Base is the most important part of your training year - a time to review performance limiters of 2011 and lay foundations for a faster 2012.
Take a look at the above graphic, there is far more to base than going for a long ride. If you can approach this period with a focus on these componenents, you will arrive in January having improved your climbing and acceleration speed, your pedal economy and efficiency, your threshold power - you will be a faster rider able to apply prolonged and efficient delivery of force to the pedals.
What is interesting here is that the improvement won't be a peak by any means, all you will have done is build your engine and improve your efficiency using a comparatively low stress approach. When you start adding high intensity efforts in 2012, you will respond well with performance gains and will notice less residual fatigue.
Aerobic System Building & Endurance - traditional 'base':
Do in 3 hours what you are unlikely to do in 5-6 hours, and suffer less fatigue. A 3 hour ride at a higher endurance and tempo pace will provide a tremendous volume of stimulus for increases in metabolic processes that deliver energy to the muscles, i.e. endurance. What's more, the stress of ride won't leave you tired for several days.
NOTE: an uncontrolled club ride of the same duration will not provide these benefits as intensity will either be too high as you hang on up hills or too easy while you roll down hills and relax or sit in on flat sections. You need VOLUME stimulus, i.e. constant and controlled pedal pressure - this is a tough skill to master!
Other 'base' components:
Fat loss: This is a power-to-weight sport, if you have the weight of whole bicycle on your mid-section then now would be an ideal time to lose it before the race season kicks off again. Be cautious about starting a dietary regimen every time you finish training, this is the time to eat to aid recovery for your next session.
Strength & Force: These are big gear, low cadence intervals. This too is a skill to master as most riders rock all over the bike with little focus on their pedal mechanics.
Pedal mechanics / efficiency: The header image shows what muscle groups are used through the pedal stroke. One leg pedals not only teach you to activate these groups, they strengthen the muscles, activate the core more aggressively, help smooth the transitions at the top and bottom of the stroke, and basically help improve your economy of motion.
Average & Maximal Leg Speed:
It's common to see riders bounce on the saddle and red line their heart rate at 110+rpm, even though the gear/resistance is small. Why? They waste considerable energy just turning the crank round. To try combat this, they pedal slow, but the limiter is still there. A solid block of leg speed drills will reduce this waste and allow the rider to improve their power output without having to increase their fitness level.
Neuromuscular Power:
A big word for a big effort! Flat out for 5-15 seconds max. This exercise stimulates neural recruitment and speed of muscle contraction while placing minimal metabolic strain due to the length being 15sec maximum. They should form a weekly component of 'base' and be continued year round.
Flexibilty: Note the link below to a useful series of stretches that can be performed after training or at home after a hot shower/bath.
There it is, a few things to digest. Are you going to do long rides again or do something different this time round? |
THE END of the 8-week program at Cadence...
In line with the theme that BASE is a time to review performance limiters of 2011 and do things different (better), following is our internal review:
Cyclists want results, fast, and our 8-week block has certainly provided that! What we noted though was the need for a new approach to provide these improvements while placing slightly LESS stress on the cyclist.
We also noted the need to build in a transition period between blocks to off-load mental or physical fatigue so that riders training all year with us could build on gains more easily from block to block.
We have been working on new programs that will change the emphasis to a threshold push rather than pull approach. It won't be easy by any means, but the shift of focus on which energy system to develop more will allow for performance gains that seem 'easier' to achieve. So, we have some exciting improvements coming for this next training season with 12-week blocks, aerobic emphasis and slight but noticeable week to week progressions!
Our new programs will better prepare the aerobic system, reduce stress on the entire system, provide transition periods to offload fatigue, and still give the results riders seek.
We are actually confident results will be even better as it will allow for a training cycle that will be easier (less stressful) to build upon through the year.
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Base training will take on a new feel this year at Cadence, here's what's on offer:
- 12 weeks + 2 weeks free. We know the festive season will mean some holiday and over-indulgence time so we are building in 2 free weeks in case this affects you.
- A weekly training program outside of Cadence sessions will be uploaded for each rider, with a log-in page to your program and diary of training. You will receive e-mails to let you know your training for the coming day.
- Core and conditioning training program will be included (you won't need to join a gym). Cycling is a non-weight bearing exercise that can lead to low bone density. Cyclists are also prone to having a weak core and back, which will slow you down!
- Testing is training and training is testing, so each month, performance will be re-assessed because at the end of the program, improvements need to be seen.
For new riders or those who perceive Cadence is for racing snakes, this program is an ideal way to train out bad habits and learn about all the areas you can improve on to make your cycling faster and more enjoyable.
As with 11-week Hill2Hill, payment for this 14-week block can be split into 2 payments with 50% before start and balance 6 weeks into training. Cost will be R1950 for the full program.
14-Week BASE Training Time Slots - Hillcrest
Mon/Wed 5a.m. - 14 November to 15 February (Program finish is 13 weeks before Sani2C)
Mon/Wed 6a.m. - 14 November to 15 February
Mon/Wed 8a.m. - 14 November to 15 February
Mon/Wed 5p.m. - 14 November to 15 February
Tues/Thur 5a.m. - 15 November to 16 February
Tues/Thur 6a.m. - 15 November to 16 February
Tues/Thur 5p.m. - 15 November to 16 February
Tues/Thur 6p.m. - 15 November to 16 February
14-Week BASE Training Time Slots - Durban North
Mon/Wed 5a.m. - 14 November to 15 February
Mon/Wed 6a.m. - 14 November to 15 February
Mon/Wed 5:30p.m. - 14 November to 15 February (subject to 30min time change if over-booked)
Tues/Thur 5a.m. - 15 November to 16 February
Tues/Thur 8:15a.m. - 15 November to 16 February
Tues/Thur 6a.m. - 15 November to 16 February
Tues/Thur 5:30p.m. - 15 November to 16 February (subject to 30min time change if over-booked)
E-mail us to book your space: info@cadencecycling.co.za or call 031 7652611 |
