Base Training RPM

franco1 said:

I've just fininshed my racing season yesterday, and I'm taking this week off but on Friday a group of us is leaving to do 600km over 3 days.

My first race is only in mid January next year, and what I would like to know is over those 3 days, what will be the best RPM to ride in, meaning do I keep it in the 39 ring and spin the whole way at 90-95avg or do I put it on the big ring 53 and go at 75-85RPM most of the way.

I would like to also know why you suggest the gear you say ie "power" , "endurance" etc.

if you ride at the same power output, then it really makes no real difference to your training. just choose the gearing that allows you to ride at the intensity that you desire for the minimum discomfort -- for most people this will be between 80 - 105 revs/min in general, and will vary depending on the power that you're producing, the terrain you're riding over, and the environmental conditions.

cadence is basically of zero importance. self optimisation is the way forward

ric

ric_stern/RST said:

if you ride at the same power output, then it really makes no real difference to your training. just choose the gearing that allows you to ride at the intensity that you desire for the minimum discomfort -- for most people this will be between 80 - 105 revs/min in general, and will vary depending on the power that you're producing, the terrain you're riding over, and the environmental conditions.

cadence is basically of zero importance. self optimisation is the way forward

ric

I've got a Hac 4 Plus, yes I know its not the best power measuring device but then at what power should I try maintain?

I know you dont believe in heart rate moniters, but could/should I for example ride between 150-200Watts @ 80%Mhr?

franco1 said:

I've got a Hac 4 Plus, yes I know its not the best power measuring device but then at what power should I try maintain?

it would depend on your fitness. you'd need to test (see http://www.cyclingnews.com/fitness/?id=powerstern) to determine your training zones based on MAP

ric

ric_stern/RST said:

it would depend on your fitness. you'd need to test (see http://www.cyclingnews.com/fitness/?id=powerstern) to determine your training zones based on MAP

ric

What does this got to do with base training as, I'm under the impression that base training is about LSD.

What I'm trying to find out is, what is the best way I should ride this 600km so as to get the best benefit of it.

Is it cadence, power, heart rate.....

franco1 said:

What does this got to do with base training as, I'm under the impression that base training is about LSD.

you asked: "should I for example ride between 150-200Watts?". I replied that to know what intensity to ride at, you'd need to test first.

additionally, it is a 'myth' that base is about LSD. Unless you're a pro, it's pretty much a waste of time just doing endless steady volume at low intensity.

Quoted post said:

What I'm trying to find out is, what is the best way I should ride this 600km so as to get the best benefit of it.

Is it cadence, power, heart rate.....

i don't understand what you mean by your last sentence?

in general your cadence is unimportant. the important aspect of fitness is to increase various measures of your power output. You can do this prescribing training via power output (best option), HR, perceived exertion, time, or speed (worse option). however, in all instances you need a baseline measure to quantify your training (see e.g., test above).

what is the best way to ride the 600km, to get the best benefit? that would depend on what your goals are for the season.

ric

ric_stern/RST said:

you asked: "should I for example ride between 150-200Watts?". I replied that to know what intensity to ride at, you'd need to test first.

additionally, it is a 'myth' that base is about LSD. Unless you're a pro, it's pretty much a waste of time just doing endless steady volume at low intensity.

i don't understand what you mean by your last sentence?

in general your cadence is unimportant. the important aspect of fitness is to increase various measures of your power output. You can do this prescribing training via power output (best option), HR, perceived exertion, time, or speed (worse option). however, in all instances you need a baseline measure to quantify your training (see e.g., test above).

what is the best way to ride the 600km, to get the best benefit? that would depend on what your goals are for the season.

ric

Hi Ric, thanks for the quick reply. I've found this article while I was searching for "Base Training" http://www.bike.com/template.asp?date=2%2F15%2F2001&lsectionnumber=5
Which say alot on this subject, and it's basically answering my questions