It’s back to that time of year again when we’re base biking! I really enjoy this particular phase of the training cycle as you really don’t need to think too hard about it, just helmet on and steady away. Great time for the long social group rides in the great outdoors.

Your primary goal during the base phase is to lay a broad foundation of aerobic capacity and raw endurance. Secondary emphases are improving technique and increasing cadence and pedalling power. Your seasons racing goals and fitness levels will determine the length of this base period of your training, but typically can last between eight to twelve weeks (three lots of four week training blocks). Figure 1.0 shows a typical twelve week base period with three, four week training cycles. Notice the reduced training in week four of each block. This cut back will allow your body to absorb the training that you’ve already completed and prepare you for the next specific block.

Provided you’ve had a reasonable phase of general preparation, start the phase with low volume and low intensity and gradually increase both. At first, most workouts should take place at the lower end of the endurance intensity range. By the end of the phase, most workouts should take place in the middle and upper parts of this range, as in hard group rides. Throughout the phase, the majority of your endurance rides should entail spinning at a slightly higher than optimal pedalling cadence. Also in the first several weeks of the base phase, do one or two technique drills each week and a set of power intervals or jumps in one of your weekly endurance rides.

After the first couple of weeks of base building, begin doing one weekly or biweekly long ride and increase the duration of the ride slightly every other week. About the same time, begin performing a weekly brick workout.

Towards the end of the base phase, mix in some more high-intensity training in an informal way. One way to do this is to begin attacking the hills you encounter in your endurance rides. Another way is by participating in indoor cycling workout classes. Speaking of which, if your winter training can’t be done outdoors you may need to resort to indoor cycling or turbo sessions. Don’t be too scared of the weather, just be sensible out on the roads and be prepared.

Over the next fortnight we’ll have a look at some typical base sessions, as well as some cycling efficiency drills. In the mean time there’s no harm to just go ride your bike, make the most of the remaining daylight!!

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