Why Should You Do Base Training?

Isabel del Barrio 7 min. of reading Cycling Leave a comment

The preparation phase for cycling, known as Base Training, will build the foundation for the progression of harder and more intense workouts in later phases.
These aerobic workouts are like the foundation of your fitness for the rest of your season.
The more time you dedicate to them before the competition season, the more intensity you will be able to endure later on.

Index

1 What is Base Training?
2 How to perform base training
3 Nutrition during base training
4 Conclusions

What is Base Training?

Base training in cycling refers to the preparatory phase – between 8 and 12 weeks – whose goal is to develop aerobic base and a significant volume of work at low intensity as well as general physical conditioning.

As we explained in the article Benefits of Zone 2 Training, base training in cycling involves a tremendous amount of high volume work at very low to moderate intensity.

It is the training prior to others that will follow more specific and demanding in terms of intensity, duration, and training goal.

In this case, the main goal is to improve cardiorespiratory endurance and muscle endurance through bike workouts and also strength training in the gym.

In this Base Training phase, generally, more importance is given to the volume of training (weekly training hours), and not so much to the intensity. In fact, workouts are performed in purely aerobic training zones, 65%-80% of maximum heart rate.

Aerobic endurance is extensively covered, and through programming, physiological adaptations specific to this phase will be sought.

But also, in this preparatory period, strength foundations are also worked on, through general physical conditioning sessions or basic general strength in the gym, to develop different physical qualities: strength, flexibility, endurance, and speed.

Aerobic training takes decades to fully develop, meaning you can see continuous improvement in performance, unlike higher intensity zones where performance can begin to stagnate in four to six weeks.

How should a base period training be?

Above all, it is necessary to understand the importance of this and be aware of why these workouts should be done.

Generally, the vast majority skip this phase or shorten it, with the false myth that the more intense, the better the performance. Without considering that, an excess volume of training at high intensity will lead to general fatigue preventing improvement.

Usually, some athletes (especially when they begin with specific preparation) find it very difficult to adapt to long rides at low intensity.

We are accustomed to the need to go as fast and as long as possible, but that is not correct, nor the most accurate at this point of preparation for the next season.

When talking about base training in cycling, different session structures can be found, longer or shorter in duration but with a common denominator: they are performed at low intensities around the first ventilatory threshold, or in zones 1 – 2 of training.

Progressing for longer times at lower intensities during aerobic training will ensure that efficiency is developed in sub-threshold zones and will maximize the aerobic base.

Extending a bit the training in zone 2 the day you go out on the bike, instead of doing a finish in high-intensity zones, will maximize your aerobic base when the race season arrives. This will allow you to complete more time above the threshold and capitalize on those maximum aerobic and anaerobic efforts during the competition season and tests (when it matters most).

How to perform base training

Base training is purely aerobic

The workouts will have a duration between 90 minutes and 3 hours,
Working at an intensity (whether measured in watts, heart rate) corresponding to zones 1- 2.
The ideal is to look for routes that do not have excessive incline, since in these cases, at an intensity level, peaks usually occur, although you can always reduce the intensity with a more moderate pace to stay within the established zones.
It’s important to find the ideal terrain to maintain the target pulse/watts range. It is not logical that, if your heart rate range is for example 120-155, you look for a terrain where it does not allow you to be in them.
This is also a good time to work on cadence and pedaling technique.

Regarding strength training in the gym:

It should work on strength aimed at improving endurance to fatigue. That is, work with low loads or body weight but a high number of repetitions for each exercise, and between 3- 4 series of the same.
On the other hand, if you use the Training Peaks application to record your workouts, one way to test yourself during the base season is
to analyze the Pw:Hr (cardiac drift) of these efforts. It’s a good way to check aerobic fitness.

Having a Pw:Hr lower than 5% in longer stationary efforts will ensure that your aerobic capacity meets the power demands of the effort.

A cardiac drift higher than 5% can be a sign that the intensity is too high or that it is necessary to address other environmental factors, such as heat or cold, and nutrition.

Nutrition during base training

On one hand, they are workouts whose main metabolic pathway is the oxidation of fats due to their intensity, however, they are long-duration workouts in some of the sessions.
Thus, the strategy of hydration with mineral salts (electrolytes) must be maintained, even now in the cold season (the feeling of thirst is less and the athlete tends to not hydrate properly with the negative effects that entails).
Also, it is a good time to introduce some faster training in order to seek metabolic efficiency adaptations, always guided by your trainer.

Evolytes Powder (Mineral Salts)

When we manage to improve efficiency at a metabolic level, it increases the power at which you can pedal without fatigue, using your lipids as an energy system instead of glycogen as the main source.

Thus, the greater the cyclist’s capacity to continue using the lipid system at high intensities, the more glycogen will remain in the reserve tank, since it is limited. Roughly the uses of energy stores correspond 90% to lipids (fats) and only 10% to glucides (Carbohydrates), hence the importance of being as efficient as possible.

All these physiological adaptations or improvements should be made during the base period, as later it’s time to seek other goals and improvements.

For higher intensity and duration workouts, an energy supply of isotonic drink, intake of energy gels, or a drink that contains an adequate supply of both will be necessary.

Evofuel

Conclusions

Remember not to underestimate this base training period, lasting 8-12 weeks for the following adaptations to occur.

Improvement of cardiovascular performance economy (essential for a good season).
Improvement of lipid metabolism.
Enhancement of the capillary network and mitochondrial function.
Good time for cadence and pedaling technique work.
Time to enjoy medium-long duration sessions without agonistic efforts, which promotes recovery.

References / Bibliography