Should Time-Crunched Cyclists Do Base Training?
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- čas přidán 9. 09. 2024
- We've made some changes! To better focus on the topics and challenges our listeners are asking for, "The TrainRight Podcast" has been refocused to become The Time-Crunched Cyclist Podcast. In this episode, Coach Adam Pulford answers a question we frequently get early in the calendar year:
Should Time-Crunched Cyclists Do Aerobic Base Training?
Key topics in this episode:
- Why 'base training' has value for Time-Crunched Cyclists
- What 'base training' looks like when you're riding 6-8 hours/week
- Yes, Zone 3 (Tempo, Sweetspot) is a valuable intensity for Time-Crunched Cyclists
- How to combine Zone 2 and Zone 3 intensities to improve gains
- Why adding short, anaerobic capacity intervals can be beneficial and low risk for TCCs during base period
- How incorporating short training camps (endurance blocks) are a time-effective way to boost aerobic base training
// HOST
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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Great content in this episode. My main takeaway was that when CTL begins to plateau doing Z2 rides in the base season, its time to start adding in some intensity to keep that performance needle moving forward. Good stuff!
Could ut be you picked the words you wanted to hear, dropping everything else ?
There seems to be so many different approaches to training and this seems to take the best of all of them. Makes the most sense to me. Thanks.
The anerobic on some hills really helps alot . Ive only done 4,5 sessions. Im 54 years old . Fit cyclist. Runner.lifter but new to road cycling. I love it . cheers. sounds like im on the right road .cheers 🍺😮
I’m having trouble getting motivated after a holiday away for a few weeks. I live in Australia and it’s humid and hot here at the moment so we ride at 5am to avoid the worst of the heat but finding it hard after the holiday. I maintained a CTL of 70 on 8 hrs / week through 2023 (peaked at 103 in March) but now it’s dipped into the 40s. Got to find a way back and fit it around work, teenage kids, supporting my wife who is blind. At age 58 there’s a lot on my plate but I have to find a way. I’m truly tine crunched so my starting point is get on the trainer for 30-45 min every day to build the habit of exercising again. See where I can take it from here 😔
This was extremely helpful, thanks 🙏
Glad it was helpful!
6 hours on the bike requires at least 10 hours plus any individual extra recovery hours like massage, sauna nappong etc.
Agree with this. 6 hours does not sound much but when you add prep time, shower time, rest, yoga maybe, etc it is significant
First thing every morning
Almost .with no kids at home to chill lolol😂
What prep time are you folks going on about?
It takes only 5 minutes to put on a pair of bib shorts, shoes and throw your legs over the trainer. I can start a 3hr z2 ride at 6 and be done before 930.
Thank you for this very informative training. I believe zone 2 is very underrated. Please explain how you would incorporate 2 weight training days. I've heard cardio work on the same day as weight training will wipe out the gains made. Does this apply to low intensity cardio also?
Same question.
There are studies showing that lot of cardio hinders strength development somewhat, but not wipe out. I would say 1hr z2 next to strength has no negative impact.
When he mentions adding/increasing sessions at Z2 endurance for folks with low fitness (11:25), should we build a training week using Foundation Miles or Endurance Miles from the CTS library?
Good stuff. I am using TP and just retired so have more time to incorporate into the 11 week TCTP for ‘new competitors’ Do I jusr add EM or Z2 to the plan as suggested?
Currently I need to go 60-70 rpm with soft gear in order to go zone 2.. All I want is to be able to ride faster, with higher cadence, without getting my Heart rate so high I need to slow down. Will zone 2 help me to get that. Do I need some gym workout too?
How about an even easier gear over 85rpm? You may need a smaller chainset or bigger cassette if you're gear limited on your terrain