What comes after Base training?

Quoted post said:

Originally posted by Karp
Hi guys!

I am a newbie, 17 years old from Sweden. I have heared that you should try to build up a good base before doing interval work.

So now I have done a 2 month base training, the season in Sweden is pretty short, because of the cold weather and I am a newbie so therefore I think that 1500 km is enough as a base, am I right?

How should I continue my training? I can train about 3 times a week, with a longer ride on the weekend. I have a good endurance, I have competed in trennis whole my life and my fitness is pretty good. But I want to be faster and a much better climber. I am 180cm/5´11´and 67kg/147pounds, and that should be a pretty good "mountain goat body".

What ntervals should I do ? Is it ok to go out and do hilltraining 2-3 times a week or will I injure myself? And how should the hilltraining be done? (fast, slow, standing, sitting, long or short recovery?)

cheers and good luck to you all

In short what tends to come after base is a build phase where volume is reduced and intensity in increased. I would foucus on a mix of tempo rides (80% MHR for up to 2 hours) supplemented with some quality intervals aimed at increasing your threshold power. these might consist of 8-10 times 5 mins at arund 90% MHR with 3 min rest in between each interval. These should leave u feeling very tired and you will need to recover for at leat a day afterwards. Maybe do this onece to twice per week after a good warm up. Another session might be a 10-20 min interval at the hardest pace you can maintain for this duration. if u dont have a heart rate monitor then u might consider getting one.

These sorts of sessions will train you to ride faster for longer and will increase your lactate threshold. I would look at finding a 20km flat course that you can test on by riding it every 8 weeks or so at your fastest pace.

Good luck

Peter

With only 1500km under your belt, and only being 17, I would suggest you limit yourself to no more than 2 hard sessions a week including any races. Mabey one set of intervals one day on hills. IMO it is a must to have a recovery ride after EVERY hard ride....
Intervals I would stick with would be a 5 minute effort with a 5 minute rest x3 to start with. I dont think you have enough base for anything else.
I personaly recomend more base than 1500km but if your season is short....
Perhaps it would be helpful to know when your season starts and finishes...I usually work backwards from the end of a season when I work out training programes ect...

Well, from april to september, I guess.

That isnt that short, personally I would breack it into 2. Mabey do 6 weeks more base, 4 weeks good hard indurance, 2 - 3 weeks sharp work, rest and start again, bareing in mind you would be starting at a much higher lvl
to do a single build would be something like 12 weeks more base, 6 weeks hard quality, 3 - 4 weeks sharpen.....thats a long season for a beginner imo

By base i mean small gear slow pace
by "hard work" I mean medium distance intervals/ hills (ie 3 - 5 minute efforts with short rests, moter paceing at a constant speed ect)
By sharpen I mean really short sharp sprints mixed with really easy rides.