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LSD

Long Slow Dread

 

What is LSD? | Why LSD? | LSD Application

One hears about it a lot. Long slow distance (LSD). Everyone does it for base miles. What does it mean? What does it do? Should you do them? Is it too late to do them this season? Why long, slow and dread? As with any question relating to training, “It depends” is my stock answer. In this article, however, I hope to provide some answers that will help you apply LSD appropriately.

What is LSD?

Let’s first define LSD. For the purpose of discussion, it is a continuous training ride where an athlete performs at relatively low intensity. If you are using a heart rate monitor or power meter, Zone 2-3 is usually the zone in which you might perform 2-3 hours at a time of cycling in the off-season. Base miles are miles used to build the foundation for your season. These can consist of LSD miles to maintain muscular endurance after a long season, and in conjunction with cross training activities. They can also include “tempo” mileage. Tempo mileage builds muscular strength and endurance. They can also include strength intervals than build strength and power production in the legs. In season, some refer to base miles as “junk” miles, I don’t agree with that assessment. In season, those miles are important for muscle and mental recovery.

Why LSD?

The purpose of LSD miles is to begin building your aerobic engine. Each of our aerobic engines is different, and that is what defines our cycling abilities. There is a broad range of exercise intensities that can be considered aerobic training, all of which, if studied in isolation, would elicit similar physiological changes. What would differ would be the magnitude of these various adaptations, which in turn would depend in part on A) the total "dose" of training, and B) the total number of motor units/muscle fibers that are recruited. Obviously, as the intensity increases the physiological stress increases, thus providing a more potent stimulus to adaptation. On the other hand, as the intensity increases the total amount of training that can be performed at that intensity decreases. The issue in determining the "ideal" aerobic training intensity (assuming there is one and only one - which is unlikely) then becomes a matter of balancing the benefits gained by training against the fatigue that is produced.

LSD Application

For an athlete who is coming back from injury, or took several months off, LSD makes sense. The time spent in the saddle will accustom one to the physical needs of cycling, and rebuild lost aerobic functions. In this scenario, the cyclist should strongly consider getting these miles in as to not skip an important step in building a successful season. This phase of training can last 3-6 weeks. The variation in length is dependant on the amount of de-training that has occurred during a break, as well as the hours each week available for training.

For the cyclist who has stayed on the bike into early winter, does winter cross training activities (many sports qualify) and maintains 3-4 hours a week on the bike, LSD is not necessary. These athletes have maintained their aerobic fitness, and probably much of the strength they gained in the prior season. This is an ideal situation, as they are primed to build upon the past season, and not have to rebuild lost fitness. These athletes can do tempo rides throughout the winter, and slowly build their muscle strength and endurance. The only potential need for these cyclists to do LSD is if they are planning on doing a stage race with a long road race in the early season. In this case, using miles in Zone 2 and 3 interspersed with Strength and sprint intervals will prepare them for such race demands. Depending on the athlete, longer tempo rides may also achieve the desired results. LSD miles are also useful for these athletes who have a rest day where they would like to spend time on the bike. In the typical situation, these cyclists might spend 2 hours in their heart or power zones of 2-3.

Obviously the latter situation is ideal. By keeping carrying over ones’ fitness from one season to the next, one can start higher on the performance ladder in the pre-season. If your holiday season stuck around a little too long, it’s not too late to set some performance and race goals for the season. Follow a plan to regain your fitness, and though your buddies may be cruising up the road, be patient and allow your body to adapt to your training.

Jonathan Siegel, Director of Coaching
JDS Sportcoaching, LLC

Jonathan Siegel, CSCS, is an RRCA-certified running coach and certified cycling coach. If you have training questions or comments or are interested in a lactate test, contact JDS Sportcoaching,LLC.