I have heard two rumors about base training that I would like to validate.
#1 - Even after riding for one hour at a base training intensity level (80% of AT), it is counter productive to add a 10 minute anaerobic/high intensity finish to your work out. Is it true that the anaerobic effort will negatively impact your base level work?
#2 - During the base training portion of your calendar (January-March), training should be exclusively at a base level and should never go into an anaerobic intensity. Is this true?
Regarding #1, the only thing that I can think of that would validate this is that by riding at a consistent base level you are training your body to become more efficient at an aerobic level and that even an intense effort at the end will cause a disturbance in this process.
Relative to #2, I can only think that those trainers who say “work exclusively at a base level” are simply suggesting that the more time spent at this level, the greater the impact. Further, any small amount of anaerobic work will not produce significant results.
I appreciate any responses that are supported with facts (hopefully not just hunches).
Thanks.