If training is part of your relationship with cycling, what we're about to tell you will interest you. The last months of the year usually coincide with the Base period. This is the time away from competition when you miss interval sessions and which is key in building your aerobic strength. It's the first step in preparing for the challenges of the next season. There's no time to lose; the sooner you start, the better your medium-term performance will be. 🔥🔥🔥
We talked about this topic with Laura Garrido (Laucycle), cycling coach and lover of Gravel and Ultradistance events. What does the Base period consist of when applied to cycling training? The Base period in cycling training is the phase immediately following the off-season, which comes after finishing the year's main competitions. We start training with an eye on the calendar. For a high-level cyclist, this off-season may be just a couple of weeks of rest. Professionals can't afford to extend this period much longer, as they need a good readaptation. It's not the same for an occasional or amateur cyclist. Mentally, balancing work, obligations, and training is not easy. That's why disconnecting from the bike for a month without becoming sedentary is ideal.
📺 Here you can watch the full interview about the Base period with cycling coach Laura Garrido (Laucycle).
Base Training: How to Prepare for the Cycling Season
Base training is crucial for any cyclist, whether you ride mountain bikes or road bikes. This preparation period should be progressive to avoid injuries and improve your long-term performance. Imagine that during the off-season, you've been doing hour-and-a-half rides, but you can't just get to the weekend and do ten hours of cycling without consequences. The key is to gradually increase your workload to avoid fatigue building up too quickly. If you overdo it, you might have to drastically reduce your volume.
Work on Your Aerobic Capacity to Improve Your Performance
During the Base period, your main goal should be to improve your aerobic capacity. In the case of mountain biking, it is essential to work on both climbs and descents, while in road cycling, the focus can be more on endurance. Doing rides at a steady pace without exceeding your first lactate threshold is essential. Keep your watts high without going over that limit to strengthen your performance. Also, take the opportunity to work on key aspects such as cadence and nutrition to improve your metabolic flexibility.
Strengthen Your Body with Strength Training
Don't forget to include strength work in your routine, especially during the Base period. Although mountain bike training tends to be more technical, incorporating strength in the gym will help you prevent injuries and keep you in good shape. Do it at least once a week and, if you can, do it before your longer sessions to avoid fatigue. Remember that strength and flexibility are essential both for a road cyclist and for a mountain bike enthusiast.
Plan Progressive Workouts with Good Recovery
The Base should focus on progressive and long rides. Make sure that, during the weekend, you do a ride of more than 2-3 hours to achieve aerobic gains. For mountain bike cyclists, this could include technical routes, while on road bikes, it could focus on long and flat routes. During the week, do one and a half to two hour workouts with recovery periods to improve your endurance.
Adapting to the Base: Experienced Cyclist or Beginner?
An experienced cyclist can reduce the time dedicated to the Base, since their body has muscle memory. However, a beginner will need more time to establish a good base, as their system is less efficient. Experienced cyclists recover faster and can approach the Base more easily, which gives them an advantage at the start of the season.
Manage Your Weight During the Base
During the Base phase, it is important to reach your ideal weight. It is not necessary to do strenuous fasted workouts, but you can take advantage of the opportunity to do fasted sessions to improve metabolic efficiency. Avoid consuming as many calories as during high-intensity periods, and remember that weight control has a direct impact on your performance.
Base Plan for Intermediate Level Amateur Cyclists
If you are an intermediate level amateur cyclist and your goal is to participate in a cyclosportive event, you can start with 2-3 rides per week. Try to train between 10-12 hours a week, including long rides on weekends and one strength training session per week. Alternate with endurance and sprint workouts to improve your speed and stamina. Remember, the most important thing in this Base period is to avoid intensity overload. Patience is key to arriving in shape for the Build period.
Avoid Intensity during the Base Phase
Remember that this period should be one of patience, without adding too much intensity. If you do, you will arrive exhausted for the next training period and will not reach your best form at the right time. Take advantage of this time to work on your nutrition, strength, flexibility, and technique, without rushing.
Tuvalum Team
