Cycling Base Training
Base Training focuses on building your aerobic base. It involves longer, steady rides at a moderate intensity to enhance your endurance and establish a foundation for more intense training later on.
Base training is a fundamental phase in cycling training aimed at building endurance and establishing a solid aerobic foundation. Aim for consistency in your training by riding regularly, ideally 3-5 days per week. Even shorter rides during the week can contribute to your base fitness.
Remember to listen to your body and adjust the intensity and duration of your rides as needed based on how you feel. Gradually progress your training volume and intensity over the course of several weeks to avoid overtraining and injury.
Here are some sample base training sessions you can incorporate into your cycling routine:
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Long, Steady Rides: Aim for rides of 2-4 hours at a moderate intensity. Keep your heart rate in the lower zones (around 60-75% of your maximum heart rate) or at a conversational pace where you can comfortably hold a conversation.
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Endurance Building: Gradually increase the duration of your long rides each week. Start with shorter rides and gradually build up to longer durations as your fitness improves.
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Tempo Rides: Include tempo rides where you ride at a sustained, moderately challenging pace for an extended period. Aim for efforts around 75-85% of your maximum heart rate or at a pace where you can speak in short sentences but not hold a full conversation.