How Much Intensity Should You Do During Base Training? The Science

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Информация о How Much Intensity Should You Do During Base Training? The Science

Название	:	How Much Intensity Should You Do During Base Training? The Science
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Need more help with your training? I have online training plans available here: wwwtrainingpeakscom/coach/dylanjohnsontraining#plans
Comment from : @DylanJohnsonCycling

Thank you for sharing!
Comment from : @fultonlopez7846

Superb, many thanks!
Comment from : @OGillo2001

Good video Thanks 👍
Comment from : @spencerctscott

Hi Dylan, brhow is "long zone 2 rides" defined? can that be 2 times 90 min on a day or does that have a different effect than doing 180 in one long one?brGreetings from Denmark
Comment from : @maximilianreiter

reverse periodization is prevalant in many peoples training within the mesocycle but to apply it to the macrocycle would indicate an older athlete, a more accepted peak of performance brbrI can see reverse periodization used in older athletes, those with established fitness or like in the case of the army's basic training its a good way to cull the herd while devolping the best into the best this is because its a 10-12 week cycle though
Comment from : @christopherprice6768

Regarding the study by Ronnestad, Askestad and Hansen on HIT during transition, it looks on the graphic result display that the 40 minute all out power for the traditional, non-HIT group DID pretty much catch up to that metric for the HIT group at the end of the study - 38 w/kg vs 40 w/kg, estimated by eyeballing the graph Given the “N’s” of 6 & 7 for the groups, I’m guessing that the 02w/kg difference between the groups was not statistically significant, even though a persistent improvement of that magnitude would be quite significant for an individual during the course of training On the other hand, the VO2 data wasn’t displayed, and maybe that’s what showed the significant benefit of HIT during transitionbrReally like your podcast, though!
Comment from : @markdavenport356

How to execute a base training ride: good topic for a video Just saying
Comment from : @Cannulae

i did high intensity low volume for 3 months did high intensity high volume for one month took 8 weeks off the bike did other exercise but nothing high intensity been doing moderate intensity & high volume for a month i mix in intervals one day a week i've seen a lot of improvement i plan on mixing in longer higher intensity rides in a few months
Comment from : @buckcitycrunk

Quality content, and to the point Appreciate your videos dude
Comment from : @jaigeyer9596

WVA >>> MVDP 🚴💨
Comment from : @sgameirojr

If we are crunched on time is it more beneficial to train zone 2 or high intensity Say we can only put in 4 hours a week of structured time, not including daily life moving around
Comment from : @etierney650

Thanks for the videobrbrSo how would a typical endurance ride look like? Is it a case of riding at the same pace for let's say 3 hours without adding any intervals in between?brbrI am asking this because I am using zwift predominantly and I don't see any plans there that would specifically fit this purposebrbrThanks
Comment from : @sebek0311

My offseason lasts for 51 weeks
Comment from : @WowRixter

Great video Can you recommend a good plant base protein? Cannot consume dairy products ?
Comment from : @JuanRivera-wg8iv

I really appreciate your literature based approach to your videos It would be awesome if you could do a video on how a 6’4, 260 pound middle aged guy like me should approach cycling training and nutrition when I am using cycling for weight loss but also have some endurance cycling events planned throughout 2022 Is there benefit to fasted training? Do the recommendations in your cycling nutrition video from 2 years back apply to my goals? brbrAlso, can your training plans be uploaded to Zwift? Thanks
Comment from : @Seth-kt9lw

Love your research based advice It definitely helps me adjust my training as necessary
Comment from : @crbondur

Excellent advice as always
Comment from : @carlstatham594

Thanks for another year of great content My opinion on these topics immediately changes when I watch one of your videos as I don't have time or the desire to read any research on these topics Keep it up!
Comment from : @rodgrierson9621

Is climbing with a 5kg backpack a great idea for training?
Comment from : @sumagayandomato3890

I m on the off season but there is a KOM that i would rely like to get Is doing some openers and a 3 min full effort in the second week of off season detrimental? Should I wait 1 week more and doi it during base training and risk not getting them KOM due to løs of fitness or can 1 do it before the base?
Comment from : @victordamianovic8450

Insanely good channel
Comment from : @devidia

Best winter training are 7 zwift races a week
Comment from : @KushPizzaSleep

Happy Holidays! This is exactly what i needed to see today! I signed up for the Leadville 100 MTB in August, and until earlier this year I had never cycled or mountain biked Granted, you're on whole other level, but this information is really helpful even for a beginner like me! Thanks!
Comment from : @theamateursadventure5936

great information
Comment from : @paulmcneil7468

A question i wish someone would address I've been doing nothing but endurance and recovery along with dedicated weight lifting twice a week this past month My power at endurance hr has done nothing but decrease I did 180w at first and now I'm in the 130-140w range I'm pretty sure it's because I've completely lost my engine I think I'm going to quit maybe gain another 100 along the way
Comment from : @isaacyoung1868

As always great infobrIf you do 100 min of training 80 min easy 15 min moderate and 5 min intensebrDoes that count for pyramidal training or do you have to do it on seperate days?
Comment from : @poerneki

I personally find winter in the UK quite 'stressful' and adding too much high intensity training just adds to that stress! Plus in general people don't eat as well in winter and the lack of Vitamin D means recovery isn't as good as in summer
Comment from : @richardmiddleton7770

I don't think it matters how you spread the polarisation out, providing you are doing a 90/10 - 80/20 split of low/high intensity I simply like to do 1-2 higher intensity rides per week and the rest at zone 2 (6-7 zone model) I included zone 2 rides over 4 hours as 'high'
Comment from : @richardmiddleton7770

Awesome video Dylan Currently following one of your base phase training plans Do you have any strategies on what to do if you miss a workout or two? During the holiday season, external factors can interrupt my training plan Keep up the great content
Comment from : @andrewbautista2047

I'm with the backward hat dude on disc brake road bikes
Comment from : @gokaygs

Hy Dylan,brThat's an interresting point Do you think there can be a caveat for riders participating in a lot of races throughout the season ? If you are racing from february to september (usual federal calender), adding intensity into the winter seems to be a bit to much mentaly Maybe keeping it unstuctured could help ?brGreat content as allways !
Comment from : @jeanmura4079

As always, excellent info!
Comment from : @SendingStache

thanks
Comment from : @JamesDownes

As a track/road cyclist i do track all the year for high intensity and i do low intesity and mid intensity on the road all the year with only low intensity during the road's off-season, and progressively more mid intensity in january I'm sometimes '' burn '' during the middle of road season and i do one week off ( literaly 0 road and 0 track ) every time i'm coocked, the problem with track races is that it Never stop during the year AND the best races are during the road's off season 😅
Comment from : @ihzbc

I was just wondering about this Thanks Dylan!
Comment from : @coreyreeder3549

Dylan,brI have been pondering on this question for a while, and my favorite races are time trials I wasnt satisfied with the common wisdom of no intensity during base So i turned toward runners and how they do itbrWorld class tend to use pyramidal approach year round Their high intensity efforts are short However, they try to keep max HR below 90
Comment from : @fultonlopez7846

Excellent as usual Dylan back to endurance rides and the gym workouts for Mr W
Comment from : @paulwebster2856

Thanks from Australia
Comment from : @ole5703

Dylan Is there any data on smart trainer vs training outside I all ways train outside because in my mind Smart training makes you good at riding on a smart trainer
Comment from : @ksheridan

You is riding is cold too much i guess Your voice is a bit different
Comment from : @sametalgn9904

you are the bible and go to person for all cycling info keep it up and thank you very much!
Comment from : @Hummerke001

Wait so followings VCs train like a Pro wont get me Pro numbers ?? 😩Lol
Comment from : @steelspartan21

I would love to hear what you think about pros on the road doing cyclocross in the winter (MVP, WVA, Picock) They seem to not really have a base season, or at least a very unconventional one
Comment from : @lukasleth2936

Speaking of not clinging on to entrenched ideas: Is the 7-day week the optimal cyclic time block for training programs? Some middle-distance track athletes (or their coaches) used to apply a 9-day "week" as a more optimal cyclic block Rationale being that middle distance athletes need to train for cardiovascular capacity (endurance), speed endurance, sprinting, and strength training That's a lot to fit into 7 days, so the 9 day block allowed for more programing flexibility Clearly more ideal for full-time athletes Thoughts?
Comment from : @stevenbalderstone709

I love your channel (even though I am a "gasp" triathlete) You do a great job of breaking down research How soon before you announce that you are going back to grad school to do your own? You'd be good at it
Comment from : @odyseusjarhead602

So sprinkle in some higher intensity to support the zone 2 work got it but if time doesn't allow for a decent zone 2 duration is sweet spot the next best thing? Obviously it's better than nothing
Comment from : @jonathanweatherill1029

This is exactly the info I'm looking for these days, thx Dylan
Comment from : @jackwhale8152

As always enjoy your videos Whenever I consider the "science" you're presenting I always have to consider that I don't race, never did and am older (70) For me the off season is actually a good time to throw in 1-2 high intensity training sessions each week This is particularly helpful since my mileage drops considerably as winter approaches and I've already gotten a good rest Just comparing my HIT sessions over the past few weeks I can already see improved heart rate and power numbers The point is that science can mean different things to different types of riders In this case at least for me racers vs non-racers
Comment from : @edhill8568

effing love BWHD so funny every time!
Comment from : @williambob111

I’ve been messing around with this a little bit as well
Comment from : @BikeLifewithRob

Thank you for the work Dylan !
Comment from : @AdamRobergeCycling

Maintenance intensity is why WVA & MVDP smash each other for an hour a week during Cross season and enter Classics season on God Mode
Comment from : @SkeetSystem

I have been following your Off Season Plan (that I just finished a week or so ago) and now your Base Training Plan to the letter Since I have plenty of climbs in my area a few extra efforts once in a while added to the plan is about all I will need, IMHO Will you be updating your plans now or just let guys like me make the call on when and when to do a bit of harder efforts? I will be ordering up the Fast plan soon Having a plan to follow works well for memuch better than winging it
Comment from : @davidbinkowski1237

11:54 Thank you! It can't be said often enough!
Comment from : @maniac0303

Everyone has finally figured out that the intensity of CX racing (intervals) during the traditional roadie off-season has helped MvdP, Wout, and Tom Pidcock reach phenomenal levels of fitness during the road season
Comment from : @stoneysanders628

I am a scientist first and a cyclist 2nd i was the first person to ever say the books are wrong I said this on YouTube channels and on my strava not so long ago
Comment from : @HarryTzianakisTheGodOfSpeed

This makes sense I think it’s related more to neural training than physical training After doing lots of low intensity work, HIIT is daunting and uncomfortable We want HIIT to feel normal and comfortable, not odd and foreign So, it’s for the mind and nerves, not for physical stress and development
Comment from : @JonFairhurst

This is your best video yet, Dylan I've always pondered this question myself Thank you so much!
Comment from : @roebbiej

Gyms are closed in my area Do I really need to do gym work?
Comment from : @ebayfield

at 445 when you said cutting out intensity completely does that include cutting out weight training?
Comment from : @joewakelin198

Good info, still hope to hear from you about variable/shift work schedules and structured training
Comment from : @rdavidb1083

The big question is, what VOLUME do you need for traditional base training to be beneficial heading into next season Only riding 6-7hrs a week, I've found that maintaining intensity throughout the "off-season" isn't that challenging In fact, I prefer it If you're riding 12-14hrs a week, I could see how adaptations could be made to your aerobic base by sticking to less intense work This is just an anecdotal take on this
Comment from : @daness40

Will you update your training plans matching this new approach?
Comment from : @tomalbert3299

As a road and track rider, i haven't really had a offseason What can i do to be fresh for the road season after the track season is finished, while not lose to much
Comment from : @mellel5498

Great discussion -- It's very difficult for me to mix in high intensity rides with heavy gym training this time of year There just isn't enough recovery time to do that every week But doing a high intensity ride once every two weeks sounds more doable I'm wondering if you have or will have an off-season training plan that incorporates gym work, endurance rides, plus a high intensity ride every so often?
Comment from : @northkyt

My issue this time of year is avoiding intensity so it's good to know I can have the occasional "fun ride" and not mess things up
Comment from : @jeffreythompson6282

Perfect timing! Love ur videos, started gym in october following your advice and already have good results on the bike Plus I feel lucky to hear this content as here in France people mostly have garbage content on YouTube (like french GCN leg shaving tutorials) and rarely watch US content Keep going!
Comment from : @azertymut

I wonder if his recommendations would be different for crit cyclist
Comment from : @kevingriffin4815

Excellent video/information BH Dylan is hilarious, as usual …
Comment from : @michaelstoecker4178

Thanks for another video but what could be real popular and gain you lots of subs and likes would be a videothe title could be something like PEDs, TUEs, politics, the UCI and WADAthe current situation in the road, gravel and mtb scenewhattda reckon? Does anyone got the balls to break the omerta?
Comment from : @nickj2772

“Gravel has been ruined” For some reason, that resonates with me
Comment from : @rascal1234

Did I see a CTL of 23? This makes BHD sad
Comment from : @EliCriffield

Yeah but the problem is that if you have training weeks between 7-9 hours per week, only doing low intensity wont cause enough training stress
Comment from : @chainbreaker7391

Thanks for all the great videos Dylan I wish you happy holidays
Comment from : @motorcyclesandguitars1892

its baffling that there is not more studies on this topic, this seems to be a basic foundational question for endurance sports in the off-season
Comment from : @kevinderung8524

How do cyclists like van der Poel and van Aert, and I guess you can throw in Pidcock, manage to peak 3 different times a year; spring classics, grand tours and full cyclocross seasons?
Comment from : @MD_COLO

Great info I find the occasional unstructured hard ride to be just mentally refreshing at this time of year
Comment from : @brankododig1585

Good timing for this info Thank you!
Comment from : @dhcortes55

Holy crap This is so helpful and perfect timing Just getting back into that time of year for build and this is the exact info I want to hear!!!
Comment from : @tgfysiyf