Cycling base training: gentle rides to improve your performance

If you want to progress in cycling, he cycling base training It is essential. It consists of easy shoots that represent between the 80 and the 85 % of your weekly volume. This type of training is performed at aerobic intensities, ideal for building a solid base without overloading the body.

First, Let's define what we call soft shoots:

• Area 1 (below 55 % FTP): regenerative intensity, perfect for active breaks.
• Area 2 (56-75 % FTP): extensive aerobic intensity, that you can maintain for hours without high physical wear.
• Area 3 (76-88 % FTP): intensive aerobic, already above the first threshold VT1, useful for improving effort tolerance.

The objective of cycling base training is:

• Create a solid aerobic base to support future training loads.
• Increase the aerobic threshold (VT1).
• Improve efficiency in efforts and pedaling.
• Increase VO2max indirectly with specific aerobic work.
• Improve fat oxidation capacity.
• Increase capillarization and muscle adaptation.
• Improve tolerance in high aerobic work.
• Improve and facilitate recovery in different training loads.

How to use Best Bike Splitz for your workouts.

By meeting these objectives, your cardiovascular system will strengthen, your resistance will increase and you will have better control of body weight. In other words, Cycling base training is the key to progress without overloading your body.

Remember: aerobic intensity is one of the pillars of planning your training. Plan your shoots correctly and combine your base training with high intensity sessions and specific work to obtain maximum performance

Read more about training for cyclists.