Base training is an essential part of any cyclist's training plan. It's the foundation upon which all other training is built, and it's crucial for building the endurance and fitness needed to perform well in races and other events. In this blog post, we'll take a closer look at what base training is, why it's important, and some example training sessions that can help you get started.
Base training is all about building a strong foundation of endurance and fitness. This is achieved by riding at a steady, moderate pace for extended periods of time. The goal is to improve your cardiovascular fitness, build muscle endurance, and increase your tolerance for long, hard rides.
There are many different types of training sessions that can be used for base training. Some examples include:
Endurance rides: These are long rides (2-3 hours or more) at a steady, moderate pace. The goal is to build your endurance and get your body used to riding for extended periods of time.
Tempo rides: These rides involve riding at a steady pace for a longer period of time, usually around 1-2 hours. The goal is to maintain a consistent pace, just below your FTP (Functional Threshold Power). This type of training helps improve your endurance and increase your FTP over time.
Hill rides: Riding hills is a great way to build leg strength and improve your power. Find a hill that takes you around 5-10 minutes to climb, and ride it at a steady pace.
Endurance intervals: These sessions involve riding at a steady pace for a longer period of time, usually around 30-60 minutes. The goal is to maintain a consistent pace and build your endurance over time.
The benefits of base training are many. It will help you increase your endurance, improve your cardiovascular fitness, and build muscle endurance. It will also increase your tolerance for long, hard rides and help you to recover more quickly after intense training sessions. Additionally, it will help you to build a solid foundation of fitness that you can build on later in your training.
In conclusion, base training is an essential part of any cyclist's training plan. It's the foundation upon which all other training is built and will help you to increase your
endurance, improve your cardiovascular fitness, and build muscle endurance. It's important to incorporate different types of training sessions like endurance rides, tempo rides, hill rides, and endurance intervals to achieve a well-rounded base training. Remember to consult with a coach or trainer for a personalized training plan