Base is the fundamental training period that enhances overall fitness. The majority of training sessions are low to medium intensity. This period prepares you for tougher training in the future.
During the 8-16 week base period, athletes accumulate mileage or ride time at 60-75% of their maximum heart rate. The emphasis is on developing capillary density, enhancing mitochondrial function, and establishing muscular endurance through consistent effort. The training involves longer rides or runs, cross-training in order to avoid injuries, as well as technique drills. Having a strong foundation allows the body to utilize fat for fuel, reserving glycogen for intense effort later on. Coaches utilize heart-rate zones or power outputs in order to control intensity, ensuring athletes don’t fatigue. With an emphasis on volume over intensity, the base period enhances physiological change—increased stroke volume, enhanced lactate clearance, and greater aerobic efficiency—that lead to delivering maximum performance in races of all distances. Learn more here!
