As the racing season winds down and the off-season approaches, competitive cyclists in the northern hemisphere know it’s time to switch gears. From October to January, keen amateurs have the opportunity to focus on base training, which is the foundation of fitness that will support peak performance in the coming season. Whether you’re preparing for time trials, Gran Fondos, or road races, this period is essential for building endurance, maintaining strength, and preparing your body for the rigors of higher-intensity efforts later in the year.
But what exactly does base training involve? How can you ensure you're doing it right? This blog post will break down the components of effective base training, show how you can incorporate intensity during the off-season, and provide you with actionable tips to set yourself up for success.
What is Base Training for Competitive Cyclists?
Base training refers to the low-intensity, high-volume training that is aimed at improving your aerobic endurance. It primarily focuses on building your capacity to ride for extended periods at moderate effort levels, which translates to better stamina and efficiency when racing.
Typically, base training involves long rides in Zone 2, a heart rate or power zone that represents roughly 60-70% of your maximum heart rate or around 55-75% of your Functional Threshold Power (FTP). Zone 2 training is highly effective in improving fat oxidation, which means your body gets better at using fat as an energy source during exercise, sparing glycogen stores for harder efforts later in your training season or during races.
The Science of Zone 2
Zone 2 training stimulates the growth and function of mitochondria—the powerhouses of your muscle cells—which enhances your ability to sustain aerobic efforts over long periods without building up too much fatigue. Studies show that Zone 2 training is one of the most effective ways to increase your aerobic capacity and build a solid foundation for later high-intensity work [1].
Why You Need Intensity During Base Training
While low-intensity, long-duration rides are the cornerstone of base training, adding some intensity during this period is crucial for maintaining neuromuscular adaptations and improving power output. Studies have shown that including short, intense efforts alongside Zone 2 training can help cyclists maintain or even improve their performance, even during the off-season [2].
1. Sweet Spot Training
Sweet spot intervals are a staple of many cyclists' training programs, and they fit well into base training. The “sweet spot” is just below your lactate threshold, roughly 85-90% of your FTP, where you can train hard enough to stimulate improvements in aerobic power without overwhelming fatigue. By incorporating sweet spot efforts, you’re able to push your fitness further without sacrificing the aerobic gains of Zone 2 riding.
For example, after a Zone 2 ride, you might include two sets of 20-minute intervals at 85-90% of FTP. These intervals are long enough to improve your endurance and power while allowing you to maintain volume.
Why Sweet Spot Works
Research suggests that training slightly below the lactate threshold helps cyclists improve FTP and overall aerobic efficiency. A study published in the Journal of Sports Science found that sweet spot training effectively balances the benefits of high-intensity interval training (HIIT) with the low fatigue levels of Zone 2 riding [3].
2. End-of-Session Sprints
Another way to add intensity is by including short, hard sprints at the end of your Zone 2 rides. Inigo San Millan, a top cycling coach and researcher, advocates for finishing long endurance rides with 6-8 sprints of 20-30 seconds, followed by full recovery. This method allows you to work on your anaerobic power and neuromuscular efficiency without detracting from the aerobic benefits of the endurance ride.
How to Implement:
After a 2-3 hour Zone 2 ride, add 6 x 30-second sprints with 3-5 minutes of recovery in between. This helps stimulate the muscle fibres needed for high-power output and teaches your body to recover quickly after anaerobic efforts.
3. HIIT (High-Intensity Interval Training)
High-Intensity Interval Training (HIIT) is another tool that can be added once a week during base training. This type of training involves short bursts of maximum effort followed by recovery, which improves both aerobic and anaerobic capacity. A study in the European Journal of Applied Physiology found that even during base training, athletes who included HIIT workouts improved their peak power output and sustained higher intensities during races [4].
An example HIIT session could be 4 x 4-minute intervals at 90-95% of your maximum effort, with full recovery between efforts. These sessions can help maintain your top-end power, making the transition to race-specific training in the new year smoother.
Structuring Your Base Training Plan
When planning your base training from October to January, aim for a combination of endurance work, intensity, and rest. Here’s a sample training week that includes both low-intensity endurance rides and focused intensity sessions:
Monday: Rest or active recovery (easy spin for 45 minutes)
Tuesday: Sweet spot intervals (2 x 20 minutes at 85-90% FTP)
Wednesday: Zone 2 ride (1.5-2 hours)
Thursday: HIIT session (4 x 4 minutes at 90-95% of max effort)
Friday: Rest or cross-training (swimming, yoga, or strength training)
Saturday: Long endurance ride (2.5-4 hours in Zone 2, finish with sprints)
Sunday: Zone 2 ride or mixed terrain gravel ride (2-3 hours)
The Importance of Strength Training in Base Phase
Strength training is often overlooked by cyclists, but it’s crucial during the off-season for correcting muscular imbalances, improving power, and preventing injuries. Incorporating strength training 1-2 times per week can help build the muscular foundation needed for optimal performance during peak season. Focus on compound movements like squats, deadlifts, and lunges, which target the lower body, as well as core work to improve stability on the bike.
Research Support:
A study in the Journal of Sports Sciences showed that strength training in the base phase improves muscle endurance and leads to better time-trial performance later in the season [1].
Nutrition: Fuelling for Endurance and Recovery
During the base phase, you’ll be spending a lot of time in the saddle, which means proper nutrition is key. Since Zone 2 training primarily uses fat as fuel, it’s essential to ensure you’re eating enough healthy fats, as well as carbohydrates to support your training. Recovery nutrition also plays a vital role in helping muscles repair and adapt to the increased workload.
Focus on nutrient-dense whole foods, ensuring you're getting enough calories to fuel your long rides and recovery. Protein intake is critical for repairing muscles, so aim for 1.2 to 1.6 grams per kilogram of body weight daily.
Key Takeaways
Zone 2 training forms the foundation of your aerobic base, improving endurance and fat oxidation for the season ahead. Incorporating intensity such as sweet spot intervals, sprints, and HIIT sessions can help maintain power and neuromuscular adaptations. Strength training should be a key part of your off-season routine to correct muscular imbalances and improve performance. Fuel your body with a balanced diet that supports your training, emphasising recovery and adaptation. By following a well-rounded base training plan, you’ll be primed for success when the racing season begins. Stick to consistent Zone 2 rides while adding just enough intensity and strength work to maintain your edge. Proper planning now will pay off with improved performance and reduced injury risk when you ramp up the intensity later in the year.
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