Training Thoughts:As with building any structure a solid and well built foundation is fundamental to the structure built upon it. This is key to the Lydiard Plan but within the aerobic foundation phase there is much flexibility since the key word is “aerobic” and that covers a variety of paces. Within this building phase the pace is not to always be slow and plodding as often seems to be how it is described, nor is it to be fast and furious. What it is, again, is to be aerobic and thus not working at an anaerobic pace but at one that works your aerobic system. Thus, while all runs are to be aerobic the pace can fluctuate from very slow too close to, but under, your aerobic threshold.
Often the Lydiard Plan is put forth as being largely about 100 mile weeks but that is as incorrect as it being only about long slow distance. It is more correctly stated as being about first a plan to get to peak performance and when it comes to miles, especially in the base phase, it is about time at a pace, or paces, that best builds your aerobic capacity for where you are at in your fitness and what your goals are. One reason time is the best measure to go by is that it is not reliant on pace. For example many pro runners may indeed run 100 miles a week but as their aerobic pace is probably at 6:00/mile – 7:00/mile that would mean on average they run for 10 – 11.7 hours. However if you are a runner whose pace for easy aerobic runs is closer to 10:00/mile – 12:00/mile and tried to run 100 miles you would be spending from 16.7 – 20 hours running so you can see the slower runner who in many ways is working just as hard at their aerobic pace is spending far more time on their feet – too much time since time on the feet is what can lead to injury if it is too much. Also, and this applies to thinking about riding and running, time at your aerobic pace is the same no matter the activity when looking at work on your aerobic system. This obviously does not deal with working on specific musculoskeletal adaption but the point being that time at some specific HR or RPE is all the same aerobically speaking. This is why I like riding being seen not simply as cross training but as integral to one’s training whatever the main sport may be.
So you do not simply think the base building phase is just about long slow miles I want to share a little about the idea of "Training Effect" – see picture below. When you do a workout you will breakdown to some degree (Catabolic) and this breakdown needs a period of recovery (anabolic) or such as easy aerobic runs. This recovery when it gets to your base fitness level will continue up in what would be called "Super Compensation" and the key to successful training is to then do another workout before that super compensation subsides so that you work to gradually move your base fitness upward. Two dangers are that one works out too hard too soon for the recovery to happen and if this is done over and over the base fitness gradually moves down. The other danger, but probably will not lead to injury just no improvement, is that one waits too long to workout harder again and thus the super compensation effect is missed and you do not move the base fitness upward. I share this as this is taking place in the base phase as much as it does in other phases. So you need to realize that when base building you need to make sure you still watch your recovery and make sure it is sufficient as well as not to waste the super compensation timing.
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| From the Arthur Lydiard Foundation |
Getting back to building a solid base one of the things I like to do is over a 3-5 week period to work up to a long week of training, as I just did, and then take a step back for a week as a sort of recovery. This week is not about doing nothing but about recovery while still building a solid base. In this week I work to reduce my riding and running in effort and distance but the amount reduced will depend on how I am feeling and schedule. Another aspect of the Lydiard philosophy is that it is "Feeling-Based Training" which simply means that we are to learn to accurately interpret our bodies so we know what we need to do and to more importantly – adjust. Coaching can help you flesh this out but it is still a matter of the athlete working to know their bodies and do a better job of making training more than numbers on a page. It is also what will let you know how much to back off in a rest week and even if maybe you need an extra week.
I hope you see the importance of looking at time rather than distance as well as the idea of the Training Effect. I will admit I tend to use distance but then again I know my pace so it is then very much the same for me. When working on a base building plan you need to work up to a time spent running rather than a specific number of miles as well as recognizing your recovery so as to get the best Training Effect. Watch your miles/time on your feet so that you best move your base fitness upward while building your base. Realize the goal of base building is just that, a base from which to build on.
One last thing on miles - you so often hear of the Sunday 20 miler but that distance may be far too long for some based on their pace and thus, again, time is more accurate to use. I would also add since many have time constraints with work and life it is good to start with how much time you have and then figure out how to use that time most effectively – especially when in the base building phase. See your time building this base as simply part of the structure to achieve you best effort some time in the future.
Overview of Weeks Runs and Rides:
This week was my best week, distance wise, riding with a total of 309 miles and in that a could good paced rides on Zwift. I also did my longest ride since September when I rode 150 miles with a 120 miler on Saturday. The ride Saturday was not fast as I planned to do the ride at a Heart Rate of under 130 but keeping it closer to 125. My average for the ride was 121 with the my excursions over 130 being on some steeper climbs and also a few times I had to sprint to get away from dogs that were more speedy that I was ready for. Looking at my Strava data I did not go over 130 as an average per 5 mile segment till the last 10 miles which included a steep hill and then I picked it up as a nasty storm was coming and did not know how long it would take to get to me. As it was I missed it finishing about 20 minutes before it hit and I was glad I was not in it as could not see 100 yards away for 5-10 minutes it was so hard. If I take all this and factor in it was hot, think it was up over 85, and windy, sure felt like a headwind the entire way, was a good MAF ride. I was a little tired on the 120 miler but was to be expected and overall was a great ride to end a great week.
For running I also did my longest run in some time, well since my R2R2R in October, by doing an easy 19 miler. It was not too hot but was humid and the goal for the run was just to take it easy and get through it feeling good. Considering the day before I did 62 miles which included a good tempo ride for over an hour of the total and my legs were feeling it some this was a good run. I did take some water/nutrition (see below for nutrition) as it was hot and glad I did. I can tell this length run was needed as did feel the pounding some after the run so these longer runs will work to ready for Boston should it take place. Initially I had thought about doing three runs this week to get in the 30 miles but with how things went decided to just do an 11 miler Friday and do it on 2 runs and it went well as also ran at a relaxed place. Best part about both runs was my foot felt better while running and after done no lingering issues.
A good end to a four week block with 1099.3 miles of Riding and 101.8 miles running. The fact I ended with a long run that went well I think my endurance base is where I want it to be. Sadly will not be able to use it anytime soon but the good news is that any base is a good base as it builds on itself so will very useful later on.
Tuesday’s 19 Miler
Saturday’s Long Ride (120.09)
- Monday: Ride – 2.33 Miles PM Calibration & 36.24 Miles Warmup & 24.15 Miles Tour for All Stage 4 + Extra - 62.72 Total
- Tuesday: Run – 19.08 Miles
- Wednesday: Ride – 3.27 Miles PM Calibration & 2.19 Miles Warmup #1 & 7.6 Miles Warmup #2 & 50.21 Miles BMTR Ride - 63.27 Total
- Thursday Ride – 42.68 Miles Pre-ride & 20.21 Miles Tour for All Stage + Extra - 62.89 Total
- Friday: Run – 11.13 Miles
- Saturday: Ride – 120.09 Miles
- Sunday: Rest Day
Weekly Totals:
Running Miles – 30.2 Miles
Running Time – 4:18 Hours
Riding Miles – 309.0 Miles
Riding Time – 15:49 Hours
Total Miles – 339.2 Miles
Total Time – 20:08 Hours
Fueling Notes:
Weekly Fueling: Monday through Friday all were done with a pre-ride coffee with cream and 1 Scoop SFuels Life
- Monday: 1ea 24oz bottle of Water with 1 scoop SFuels Train
- Tuesday: 1ea 20oz bottle of Water with 1 scoop SFuels Train
- Wednesday: 1ea 24oz water with 1 scoop SFuels Train and1 20oz water plain water
- Thursday: 1ea 24oz water with 1 scoop SFuels Train and1 20oz water plain water
- Friday: No water or fuel
- Saturday: See below
Saturday’s Ride Fueling
Pre-Ride Fueling:
- Coffee with Coconut Oil and Butter, Collagen, Heavy Cream, Chocolate Primal Fuel (1 Scoop) & 1 Scoop SFuels-Life
- ½ Cup Oatmeal W/Raisins & Butter
- Also use the AMPHuman PR Lotion
- Total: 769.3 Cals & 37.4 gr Carbs
Ride Fueling;
- 2ea of 24oz bottle with 2 scoops of SFuels Train each
- 3ea of 24oz of with SFuels Race +
- 1 SFuels Bar
- 1 Maurten 100 Gel – Took in last hour
- 4 S!Caps (2 @ 2.5 & 5 Hours)
- 2 Altred (1 @ 2 hours before ride then 1 each at 2.5 hours and 5 hours)
- 3 Vespa (1 @ 45 minutes before ride then 1 each at 2.5 hours and 5 hours) 18/5 each ttl 54/15
- Totals: 904mn Calories – Carbs 105 g
The Week Ahead:
After 4 weeks of good mileage it is time for my lower mileage week. The plan for the week is about 160 riding with no more than one ride at a quick/tempo pace. Then for running want to be around 20-25 miles on 3-4 days running with the plan being for a 9-10 mile trail run and then the rest being shorter. In the next two weeks may do a Virtual 5K race so will either do it this week or next – not sure. Bottom line plan is just to end the week rested.
Last Week's Overview #48
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