Pump up the base - trainer program

[trailbrain]

Anyone use the Lee likes bikes Pump up the base training program?

Lee Likes Bikes

[bobgfish]

Curious too...

[Dirty $anchez]

I'm going to order this tonight, stay tuned.

[BruceBrown]

I'm going to order this tonight, stay tuned.

Looks like the debate on Zone 2 base vs. high intensity interval training should crop up with regard to this program.

The author's words in the comment section of the OP's linked site:

I’m using the word base in the sense of a foundation. This program (which I suppose could be considered HIIT) will form a base that will allow you to ride harder, longer.

For guys like me who have no time or patience for Zone 2 rides, HIIT is a great way to build a solid foundation. From there we can ride trail, rip DH, rock pump tracks, race slalom or do whatever we want.

[trailbrain]

How many trainer sessions a week and time per session does the program require?

[Dirty $anchez]

Looks like the debate on Zone 2 base vs. high intensity interval training should crop up with regard to this program.

The author's words in the comment section of the OP's linked site:

I’m using the word base in the sense of a foundation. This program (which I suppose could be considered HIIT) will form a base that will allow you to ride harder, longer.

For guys like me who have no time or patience for Zone 2 rides, HIIT is a great way to build a solid foundation. From there we can ride trail, rip DH, rock pump tracks, race slalom or do whatever we want.

Nailed it. Save your money and Google "Sweet Spot Training" imo.

[Poncharelli]

Looks like the debate on Zone 2 base vs. high intensity interval training should crop up with regard to this program.

The author's words in the comment section of the OP's linked site:

I’m using the word base in the sense of a foundation. This program (which I suppose could be considered HIIT) will form a base that will allow you to ride harder, longer.

For guys like me who have no time or patience for Zone 2 rides, HIIT is a great way to build a solid foundation. From there we can ride trail, rip DH, rock pump tracks, race slalom or do whatever we want.

It's because you can't make money selling Zone 2 base.

[trailbrain]

Nailed it. Save your money and Google "Sweet Spot Training" imo.

I take it you had time to look it over?

[Dirty $anchez]

I take it you had time to look it over?

I am still delving into it but this is as far removed from zone 2 base as one can get. Not recommended for newbs imo, would be great on top of years of base. Somewhat reminisce of Carmichael. Not condemning this, just think that there is a distinct possibility that people might be mislead by the title. My two cents.

[skibum1321]

It's because you can't make money selling Zone 2 base.

You also forgot to add that any sane person doesn't want to spend 12 hours a week on a trainer. Sweet Spot gets you a ton of benefit in far less time, which makes it great for trainer work. I'd rather not race than spend 3 hours on a trainer.

[trailbrain]

So I guess the summary is for someone who has been riding for quite a while its a good option if you have limited time or don't want to spend 12 hrs a week riding on the trainer.

[scottz123]

Hunter Allens 2012 book Cutting Edge Cycling has chapter comparing HIT, Med intensity and Low intensity training.

Q&A with Martin Gibala on HIT:"
"The most effective protocols were 12 intervals of 30s @ a very high intensity equivalent to 175% of VO2 max w/ 4.5m recovery, OR 8 intervals of 4m @ 85% of VO2 max with 1.5m of recovery between repeats"

[2fst4u]

I've used this book to plan my last couple seasons-its similar to mt bikers bible but easier to put a plan together with. There are 8 detailed periodization plans in it. Typical base plans do include lower intensities, but you need this type of training for XC racing, no question. The biggest revelation I had regarding my bike training was 3 years ago when I followed a base plan with lower intensities (not too low), but yes some zone 2. That spring my legs felt very strong through each race because of the endurance effect it had. Before I would interval myself to death which worked ok for beginner class races lasting about an hour.

Training Plans for Cyclists: Gale Bernhardt: 9781934030189: Amazon.com: Books