Cycling Base Training For Personal Bests
Do you want to be fit and fast for cycling next summer?
I bet you do, so the key is actually to slow down this winter and work on your fundamental endurance, or what is also termed your cycling base.
This is the 'base' or foundation upon which all your 'aerobic development' is built. As cycling is an endurance sport, it's therefore important to develop a large aerobic base on which harder aerobic training can be launched.
Let's take an analogy of putting money in a bank:
The more money you put into a bank the more you have to draw on when you need it most.
Similarly with your training - the more time you can spend developing your aerobic base, the higher the aerobic platform you can launch harder training off when you want to go faster.
In essence, this is why experienced riders look to put as much time in the saddle over the winter months as they can. They can then launch harder trainings off this mileage 'base' when they need it most, i.e: in the build up to peak races.
However, if you don't save up money in the bank and need to draw on it at some point, you end up going "into the red". In training the same applies! You end up plateauing early with your fitness and run the risk of early fatigue, burnout and overtraining.
What's important to realise is that to develop this base, you have to go easy and in effect 'build up' layer after layer of easy trainings to build this base.
Moreover, we can say that the larger the cycling base you can build, the faster you'll go come summer races.
Experienced cyclists start the base in early winter by undertaking cross training activities. After a few months they then get back on the bike to put time in the saddle for a few more months before starting faster more specific workouts to build towards key early season races.
By building a solid cycling base like this we are effectively making the aerobic system stronger and more efficient. For example a cycling base helps:
Your development of 'slow twitch muscle fibers' in the muscles that will help us endure hours upon hours of cycling at any one time.
Your heart and immune system also strengthen and you find you're more robust and therefore 'healthier'.
Your body learns to use more fat for fuel delaying the effects of 'bonking' (running out of energy) or using up your limited carbohydrate stores too soon on bike rides.
After a base is built, it's key to also start working on your mid term endurance and your short term endurance. This is faster aerobic work that helps develop your aerobic capacity (VO2Max is effectively the size of your aerobic engine) and raise your anaerobic threshold (the fastest cruising pace you can hold for an hour) - but these trainings should always come second to developing an aerobic base - also called your long term endurance.
How to develop your cycling base this winter:
This really depends on time that you can invest into your programme and what level of fitness you are at.
If you have a full time job and not a beginner then focus a minimum of one or two longer rides each week which focuses on 'endurance', i.e: riding for time NOT speed.
Forget your speedometer in winter and simply ride comfortably.
Rides should feel easy to moderate with a bit of feeling 'somewhat hard' on the hills. You should be able to chat to a friend for most of the ride. If you have a heart rate monitor then you're looking for an 'average' heart rate of around 75%-80% of maximum heart rate over the course of your ride.
Your heart rate will fly up on hills but don't let that worry you. Work steadily in the hills to build a strength base from which you can launch much harder strength work later on in early spring.
Beginners:
If you're a beginner, watch how hard you are working out each week. Many beginners tend to do way too much far too soon and find they have no interest in cycling after a few months.
Go much slower on all your workouts!
Learn how recovery works for you and feel your body get stronger because of it. Take some time to get out cycling and enjoy one or two easy bike rides. Enjoy the view and slowly build up time in the saddle.
Again, "easy" means ride at around 75% maximum heart rate and you should feel the ride is comfortable without pushing the pace. Enjoy the hills for what they are, learn to climb them but keep the pace steady.
In summary
Focus this winter on building a solid cycling base, as this is the critical underpinning aerobic foundation from which all other training and performance rests.
Slow up on your rides and I bet you'll be onto a personal best when the time comes to put your cycling to the test next summer!
I bet you do, so the key is actually to slow down this winter and work on your fundamental endurance, or what is also termed your cycling base.
This is the 'base' or foundation upon which all your 'aerobic development' is built. As cycling is an endurance sport, it's therefore important to develop a large aerobic base on which harder aerobic training can be launched.
Let's take an analogy of putting money in a bank:
The more money you put into a bank the more you have to draw on when you need it most.
Similarly with your training - the more time you can spend developing your aerobic base, the higher the aerobic platform you can launch harder training off when you want to go faster.
In essence, this is why experienced riders look to put as much time in the saddle over the winter months as they can. They can then launch harder trainings off this mileage 'base' when they need it most, i.e: in the build up to peak races.
However, if you don't save up money in the bank and need to draw on it at some point, you end up going "into the red". In training the same applies! You end up plateauing early with your fitness and run the risk of early fatigue, burnout and overtraining.
What's important to realise is that to develop this base, you have to go easy and in effect 'build up' layer after layer of easy trainings to build this base.
Moreover, we can say that the larger the cycling base you can build, the faster you'll go come summer races.
Experienced cyclists start the base in early winter by undertaking cross training activities. After a few months they then get back on the bike to put time in the saddle for a few more months before starting faster more specific workouts to build towards key early season races.
By building a solid cycling base like this we are effectively making the aerobic system stronger and more efficient. For example a cycling base helps:
Your development of 'slow twitch muscle fibers' in the muscles that will help us endure hours upon hours of cycling at any one time.
Your heart and immune system also strengthen and you find you're more robust and therefore 'healthier'.
Your body learns to use more fat for fuel delaying the effects of 'bonking' (running out of energy) or using up your limited carbohydrate stores too soon on bike rides.
After a base is built, it's key to also start working on your mid term endurance and your short term endurance. This is faster aerobic work that helps develop your aerobic capacity (VO2Max is effectively the size of your aerobic engine) and raise your anaerobic threshold (the fastest cruising pace you can hold for an hour) - but these trainings should always come second to developing an aerobic base - also called your long term endurance.
How to develop your cycling base this winter:
This really depends on time that you can invest into your programme and what level of fitness you are at.
If you have a full time job and not a beginner then focus a minimum of one or two longer rides each week which focuses on 'endurance', i.e: riding for time NOT speed.
Forget your speedometer in winter and simply ride comfortably.
Rides should feel easy to moderate with a bit of feeling 'somewhat hard' on the hills. You should be able to chat to a friend for most of the ride. If you have a heart rate monitor then you're looking for an 'average' heart rate of around 75%-80% of maximum heart rate over the course of your ride.
Your heart rate will fly up on hills but don't let that worry you. Work steadily in the hills to build a strength base from which you can launch much harder strength work later on in early spring.
Beginners:
If you're a beginner, watch how hard you are working out each week. Many beginners tend to do way too much far too soon and find they have no interest in cycling after a few months.
Go much slower on all your workouts!
Learn how recovery works for you and feel your body get stronger because of it. Take some time to get out cycling and enjoy one or two easy bike rides. Enjoy the view and slowly build up time in the saddle.
Again, "easy" means ride at around 75% maximum heart rate and you should feel the ride is comfortable without pushing the pace. Enjoy the hills for what they are, learn to climb them but keep the pace steady.
In summary
Focus this winter on building a solid cycling base, as this is the critical underpinning aerobic foundation from which all other training and performance rests.
Slow up on your rides and I bet you'll be onto a personal best when the time comes to put your cycling to the test next summer!
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