The Goal of Base Training for Cyclists (Ask a Cycling Coach 281) | Summary and Q&A

TL;DR

Base training is crucial for building aerobic conditioning, muscular endurance, and mechanical skills in cyclists to lay a solid foundation for higher-level training and racing.

Key Insights

• ✋ Base training is the foundation for higher-level training and racing in cycling.
• 🦾 It focuses on developing aerobic conditioning, muscular endurance, and mechanical skills.
• ⚾ Base training triggers adaptations such as increased vascularization and improved mitochondrial function.
• 🏇 Training and racing can coexist, but racing should be limited to prevent detrimental effects on training progress.
• 🦾 Mechanical training in base training helps prevent injuries and improves pedaling efficiency.
• ✋ The quality of higher-level training and racing is dependent on the quality of base training.
• 🏛️ Base training is like building a house, where the plumbing and electrical systems represent the circulatory and energy delivery systems in the body.

Transcript

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Questions & Answers

Q: What are the goals of base training for cyclists?

The goals of base training are to develop aerobic conditioning, enhance muscular endurance, and build the circulatory and energy delivery systems in the body. It sets the foundation for higher-level training and racing.

Q: How does base training improve aerobic conditioning?

Base training triggers adaptations such as increased vascularization and the creation of new mitochondria, as well as improving the function of existing mitochondria. These adaptations enhance the body's ability to deliver oxygen and energy to working muscles.

Q: Why is mechanical training important in base training?

Base training includes mechanical training to develop motor patterns and adapt tendons and joints to the stress of cycling. This helps prevent injuries and allows for more efficient pedaling.

Q: Can I race during base training?

While it's possible to race during base training, it is generally recommended to focus on training during this phase. Racing can be detrimental to training if done too frequently. It is best to limit racing to once a week or every two weeks.

Summary & Key Takeaways

• Base training focuses on aerobic conditioning and muscular endurance, building the circulatory system and energy delivery system in the body.

• Lower intensity work during base training triggers adaptations such as increased vascularization and improved mitochondrial function.

• Base training also helps train motor patterns and prepares tendons and joints for the stress of higher-level training and racing.