Base Training:
2006, a new year and a new cycling season
By Joshua D. Powers
January 2006

It’s January, which means a new year, new goals and in many parts of the country, weather that’s less than favorable to riding outdoors.  As unfortunate as it may be, this is also the time of the year where you can make enormous gains in your fitness through a properly structured base season.  A good solid base is the key to any successful season, it’s also an area that’s commonly overlooked merely due to the fact that the days are short and time comes at a premium.  Even with limited time, the base that will carry you into the spring with strong legs and lungs isn’t beyond your grasp.  Although there’s no substitute for time in the saddle there are ways of working around time restrictions.  Having a power meter is key but many heart rate monitors have enough functions to make similar adaptations possible. 

The main focus of base training is the aerobic engine.  A strong aerobic system will give you the stamina for longer events as well as the ability to withstand a full season of smart training and riding.  This sort of training is typically completed during the winter months long before any racing or intensity training should be integrated.  Power files from past races and strenuous (race simulation) group rides can help with aerobic training.  The total work performed during a typical event, group ride or race (measured in Kjouls) should be matched or exceeded on longer aerobic training days.  Since a group event, race or strenuous ride is far more intense than the conditions of aerobic work, the time spent on the bike during aerobic work will be significantly higher. Due to the 1:1 ratio of work (Kjouls) to energy expenditure (Kcal) many power meters or heart rate monitors will express one or the other assuming you know the relationship.

Joshua D. Powers
BS Exercise Science
USAC Certified Coach
Professional Cyclist
Coach of Destination Cycling’s 2005 Destination Challenge Team Captain Kevin Mahaney

2006 Training Articles:
Base Training
Recovery
Avoiding Cramping
Improving Power to Weight Ratio

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