Base Training Period for Cyclists

You have big goals next year… perhaps you want to do the BWR Waffle or beat your time, maybe you want to race Leadville and need to be prepared, or maybe you just want to keep up with your friends and tired of getting dropped on the flats or hills.

The Base Training Period is the cornerstone of any successful cycling training plan. It focuses on developing the foundational fitness required to support higher-intensity training later in the season. This phase prioritizes low- to moderate-intensity rides, allowing cyclists to build endurance, improve aerobic capacity, and strengthen key muscular systems. It’s in the science, focusing on low intensity training for longe directions helps create the needed ‘stress’ to make changes inside the body - the proteins, enzymes, adaptations in the heart, capillaries, cells.

A strong base is the secret to riding faster, stronger, longer.

Benefits of Base Training for Cyclists

1. Improved Aerobic Capacity:
   Sustained low-intensity efforts help the body efficiently utilize oxygen, enhancing performance during long rides or races.

2. Enhanced Muscular Endurance:
   Base training strengthens key muscle groups, increasing stamina and reducing fatigue during extended efforts.

3. Efficient Fat Utilization:
   Encourages the body to burn fat as a primary energy source, conserving glycogen stores for harder efforts.

4. Injury Prevention:
   Builds the physical and structural resilience needed for higher-intensity phases, reducing the risk of overuse injuries.

5. Mental Conditioning:
   Teaches patience and discipline, crucial traits for pacing during events and long training sessions.

6. Skill Development:
   Time spent in this phase allows cyclists to refine techniques, such as pedaling efficiency, bike handling, and cadence.

7. Lays the Foundation for Peak Performance:
   A strong base ensures better adaptation to speed, power, and interval-focused training in subsequent phases.

The BASE TRAINING PROGRAM IS more than structured training rides. It also supports your off the bike training with strength training, mobility, and Big Ass Rides and Monthly meet ups

SO THAT …

• Strength training workouts will get your body stronger and more stable for riding and for life!

• Big Ass Ride to prepare your body for longer efforts. Rides get progressively longer, steeper, and faster.

• Group zoom calls for coach-led training discussion

  Join group rides and no longer get dropped.

• Have proper rest and recovery

By investing in a proper base training period, cyclists set themselves up for a successful season, improved performance, and sustained fitness growth.

Maybe you have heard of base training but not really sure what it means or how it works.

It does take time and minimum of 2 months, up to 4 months which is why I give you options to fit YOUR schedule and timeline.

Key Features of Base Training:

1. Duration: Typically 8–12 weeks, depending on the cyclist’s goals, experience, and target events.

2. Intensity: 75-88% Zone 2 of power/heart rate training zones with increasing Zone 3 and Zone 4 each month.

3. Volume: Gradually increasing weekly mileage or training hours.

4. Variety: Inclusion of endurance rides, cadence drills, and cross-training activities to keep things fresh.

What clients say:

Over the three months, Chi trained me up on heart rate zones, FTP, matches, nutrition, race day planning and more. At some point you have to commit and take a leap of faith. That point really came for us early around my second long ride. Chi was pushing my Zone 2/3 fitness and I had no idea how to go easy once I got outside on the trails. I felt like I needed to let it rip! “Slower is faster, trust me”, she texted as I was getting ready to start my training ride. Easier said than done, I only knew how to push and didn’t have time to get it wrong. But I did it. I committed and trusted her. For three months I did almost everything she asked me to do.

Even at the start line, I didn’t think I would ever hit the stretch goal I gave Chi at the intro meeting.  But crossing the finish line I actually did a little better than the goal! I’m still in awe at how that all came together. Over an hour of improvement? It’s an incredible result and there is no way I could have done that without Chi’s coaching and help. 

So yes, hire Coach Chi! Open your mind, trust her and commit!

I haven't had a coach since college hockey days! It was fun and forced me to stick to a schedule. It was also positive to have others in the training program - a bit of competition but more importantly a source of camaraderie