A case study of base face.
It’s still a month away. You’ve got plenty of base.
If those words were being spoken about an upcoming DJ set, then I’d probably not take them completely with a grain of salt. When they are in reference to a 160km event with a shitload of hills, and the sum total of post-KT riding can be counted on a couple of hands and half a foot, then the magnitude of them becomes a little bit greater. A lot greater, actually.
Having a base of fitness to call on isn’t something to be sneezed at. Years of riding does give you an in-built reserve of muscle memory and hopefully some leftover cardio capacity, but being match-fit will only ever come from actually playing the match. I can comfortably jump back on the bike and into our group with not too much trouble, keep the pace and take my turns. But the false sense of security is quickly wiped out when there’s a rise in the road, or someone decides they want to ride twice as fast and the rest start chasing. I’ll usually be smart enough to sit back and not try to mix it up, and be thankful that at least the head is still operating at acceptable levels. I mean, they have to wait for me anyway. Right? Guys?
FRB‘s are pretty frequent at this time of year (in the lower half of the world at least), and the mix of emotions they cause can be as painful as the riding. You make it through in fairly good shape, not having maxed anything out, and you feel like this is not so hard after all. Then in the middle of the night the cramps hit, legs reminding you that they’ve been criminally neglected as they protest at the shabby treatment they’ve had to endure. The lungs do their best to eject the phlegmy detritus that an almost forgotten dose of clean, fresh air is attempting to overpower. Sweat oozes from pores with an aroma of sweet victory mixed with bitter defeat. The Head has it’s usual “ahh, she’ll be right, couple of weeks you’ll be flying” spiel down pat, and you are duped into the scam with an overly agreeable “damn straight, buddy.”
You know that’s not true, but you persevere, because eventually it does come back. The base has served you well, layed the foundations, poured the concrete around the reo and now only needs the bricks to be placed on top, one at a slow, tedious time. By the end of summer your temple is standing proud once again, yet just waiting to be covered in tarpaulins and plastic over the windows when the skies grey and the cold war is lost once again.
Still a month away, you say?
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I've been building base since the start of August and will continue to do so until the start of December (after getting my arse handed to me at a Crit at the end of July and deciding it was time to Train Properly). 2000kms so far, about 1500kms to go).
Despite the weather closing in and losing the light, I am managing to fit in my rides as extended commutes and supplementing with club track nights, so I'm pretty confident I can maintain this mileage through the winter.
The once Christmas is out the way I'll be building to the first 10m TT's and Cat 4 crits of the year. Where, hopefully, I will reap all the rewards. Muhahaha.
I forget who exactly said "No matter how you feel, be it good or bad, it won't last," but that pretty much runs through my head when I'm struggling on the bike. I also think of the many post race interviews with the winners who recount having been dropped at some point or had cramps or some such during the race just before battling back for the win.
This is opposed to running which unless is towards beer, feels just completely awful all the time.
@Ccos
This. Fuck running.
Very Timely Brett
Took a month off after last event in September. Set goals for next year, objectives to deal with limiters, outline of events and when to peak etc for A events. Now working back from that I have my first 5 week plan focused on endurance, speed kills and strength.
Only problem is my chest starting hurting on Friday riding home from work! Made some calls to my uncle the surgeon and friend the pharmacist - long story short I spent yesterday and today in the hospital here in Dublin getting ECG, EKG, Bloods, X-rays etc.
Pain gone since yesterday. So far it looks like just some inflammation aka Pericarditis. Could be mold in the VVorkshop where I keep the bikes and did a turbo session on Wednesday. Scared the bajayzus out of me thinking I would have to go back to playing golf!!
Still waiting to talk to consultant for final opinion but a word of warning - ease back into it lads and make sure the place where you keep your bike is a pristine as the noble steeds that live there.
@rfreese888
Jeepers, hope all turns out OK.
Just back from my WFH Coffee and Cake run (my favourite "local" cafe is a mere 28 Km away). Chilly Autumn ride in the sun but found a couple of those warm patches that feel 5-10 Deg warmer than the surrounding air. I love coming across those patches in the Autumn.
@brett
Ha, Far from a pro! I am married, 46, and own a business, and work 40 hours a week. I just make time to ride. I don't waist time on nonsense like television. Bad weather, that why they make Fat tire, mountain, and CX bikes. We travel often, and I find it easy to rent a bike, grab a boris bike, or some other option. If you want to do something, do it. Excuses come easy.
I thought every ride was a FRB? At least that what it feels like sometimes when you're the "old guy" riding with all the "youngsters." :-)
@EBruner
And pro's take breaks... >>> If you want to do something, do it <<< Obviously you want to ride a bike as much as anyone ! That's cool. When it comes to wearing out bikes, components, wheels/tires and gear I'm guessing you have as much experience as anybody. Cheers
Absolutely spot on Bretto. I spent the bulk of 2014-2015 opening and doing the day to day running of a new business- I didn't have time to sleep, let alone get on my bike. I kept thinking to myself "it's always the same, 1st ride back sucks, 2nd and 3rd are even worse, but in a couple weeks, it'll slowly start to get better". This last Saturday was the 1st day on a short, dead flat out n back. The joy of being on two wheels again quickly devolved into how horribly out of shape I am, and how far I have to go. I'm praying to Merckx the muscle memory from distance running as a teen, racing hard in my 20's and early 30's might shorten the trip to some semblance of fitness for a near 50's married with kids guy. We'll see.
I've never done LSD, or at least not on a bike.
I've always been a bit short on time and of the view that I don't have time to ride (that) slowly so rides have always been at the highest speed and intensity I think I can get away with.
Now I'm trying to work out how to do it properly but the problem with long steady paced rides is spelt out in the title. The internet has a bunch of suggestions from shorter slow rides (slightly faster and more intense than the long ones but whilst still being able to maintain a conversation) through to short intense sessions that have fewer longer intervals (2 x 20 hell anyone?) rather than HIIT.
2 x 20's at 90ish% makes sense but so do longer rides but it may take a bit of trial and error to get the intensity right which isn't great as by the time you've worked out that you've got it wrong it'll be spring and everybody will be wanting to ride full gas again.