Question: Winter is on its way, so I am creating a winter training program. What are some key sessions for keeping my fitness level on point during the base phase?
In the past, most cyclists and coaches believed that rides during the base phase should be low intensity. Those days are well behind us. We now know that it’s beneficial to include some intensity in the base phase of training.
These intervals should be significantly shorter than during the race season. For example, if your 3-minute VO2 power is 300 watts, it’s okay to perform efforts at 300 watts. But you should only maintain this power for about 60 seconds during your base phase. By performing repeated, high-intensity efforts shorter durations, you’ll target your aerobic efficiency, which is the focus of base phase training.
Two key sessions to include in base phase of training:
After your warm up and free-ride, complete 2 sets of 6 x 30-second zone 5 intervals with 30 seconds of recovery. Throughout the winter base phase, you can include these workouts each week and increase the intervals.
DOWNLOAD AND IMPORT THE WORKOUT