{"id":56921,"date":"2023-11-23T18:00:00","date_gmt":"2023-11-23T17:00:00","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=417250"},"modified":"2023-11-24T01:46:07","modified_gmt":"2023-11-24T00:46:07","slug":"base-training-for-cyclists-myth-or-must-do","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/base-training-for-cyclists-myth-or-must-do\/","title":{"rendered":"Base training for cyclists: myth or must-do?"},"content":{"rendered":"

Should base rides be part of your winter training plan? We spoke to two coaches to find out <\/p>

By Charlie Allenby\n \t\t<\/p>

Published: Thursday, 23 November 2023 at 17:00 PM<\/p>

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Most cyclists could be forgiven for putting their feet up in the depths of winter, staying out of the cold and enjoying the off-season, with only social rides keeping the legs turning. Others, though, will be ticking off the miles in the name of \u2018base training\u2019.<\/p>\n

But are long, slow miles worth building into your winter training plan<\/a>? Or is base training best left to WorldTour pros who can dedicate 30 hours a week to riding?<\/p>\n

We\u2019ve spoken to three cycling coaches to discover whether base training for cyclists is a myth or a must-do.<\/p>\n

What is base training?<\/h2>\n
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Slow, long base miles in the winter lay the foundation for more intense training to come.<\/span><\/figcaption> Felix Smith \/ Our Media<\/i><\/span><\/div>\n

Base training involves long, steady rides intended to build your aerobic fitness.<\/p>\n

Mac Cassin, lead sports scientist at Wahoo Fitness, describes base training as \u201clow-intensity, higher volume riding\u201d typically in the winter (or off-season, for cyclists who race in the spring and summer).<\/p>\n

This form of training provides the foundation on which to build your form through the rest of the season. The clue is in the name \u2013 if you consider your fitness as a pyramid, base training provides a solid endurance base, while your top-end form, typically developed through short, sharp interval training sessions, is represented by the peak of the pyramid.<\/p>\n

\u201cThe goal is to develop your aerobic base fitness,\u201d explains Matt Rowe of Rowe & King Cycle Coaching. \u201cThat gives you the fitness and ability to train harder and absorb a greater workload further down the line.\u201d<\/p>\n

Completing a phase of low-intensity endurance training<\/a> prepares the body for more intense work to come, adds Matt Bottrill of Matt Bottrill Performance Coaching, enabling you to build sustainably towards a higher peak of form.<\/p>\n

\u201cThings like HIIT <\/a>[High Intensity Interval Training] are the pillars of your future training blocks, which is how you\u2019re going to get your peak performance,\u201d he says. \u201cBut base training is about building those foundations so you can then take the load.\u201d<\/p>\n

In terms of intensity, slow and steady is the name of the game \u2013 this is no smashfest around the local lanes, chasing KOM\/QOMs on Strava<\/a>. Base training rides should involve riding steadily in zone two of your training zones<\/a>.<\/p>\n

<\/colgroup> \n
\ufeffZone<\/th>Name<\/th>Heart rate (% of threshold HR)<\/th>Power (% of threshold power)<\/th>Typical duration<\/th><\/tr>\n<\/thead>\n
1<\/td>Active recovery<\/td>Less than 68%<\/td>Less than 55%<\/td>n\/a<\/td> <\/tr>
2<\/td>Endurance<\/td>69-83%<\/td>56-75%<\/td>3+ hours<\/td> <\/tr>
3<\/td>Tempo \/ Sweetspot<\/td>84-94%<\/td>76-90%<\/td>20 mins to 1 hour<\/td> <\/tr>
4<\/td>Threshold<\/td>95-105%<\/td>91-105%<\/td>10 to 30 mins<\/td> <\/tr>
5<\/td>VO2 max<\/td>More than 106%<\/td>106-120%<\/td>3 to 8 mins<\/td> <\/tr>
6<\/td>Anaerobic capacity<\/td>n\/a<\/td>More than 121%<\/td>30 seconds to 3 mins<\/td> <\/tr> <\/tbody> <\/table>