3. Base Training Periods
Base Periods are split into 3 periods: Base 1, Base 2, Base 3.
Every one of them is 3-4 weeks.
Depends what training system are you using 3 weeks: 2 weeks load, 1-week recovery or 4 weeks: 3 weeks load, 1 week recovery.
The minimum duration of “Base” should be 12 weeks, so 3 x 4 weeks or 4 x 3 weeks.
If you are doing 4 x 3 weeks, you can repeat one of the base periods that you want to improve most.
3.1 Base 1
At this phase you get back to regular cycling workouts after preparation period, you can put the structure together and ride 3-4 times a week, stay in zones 1-2 and you can add training with a low cadence like 5 x 4 min, cad 60-70. High cadence workouts 4 x 1 min at cad 120+.
Keep your strength workouts but lower the number of training to maximum 2 per week and decease your weights. Low and high cadence training on your bike will help you with bringing “strength” from the gym to pedals.
Focus:
- Endurance Zone
- Strength
- Cadence
3.2 Base 2
In the “Base 2” period you increase the intensity of your training focusing on tempo zone and still increasing the overall duration of workouts during a week. It is good time to work on muscular endurance which is training with low cadence and higher intensity.
If you are about racing a lot of hills during the season, start doing uphills intervals around a 3-5% gradient. Decrease your gym workouts to maximum once a week.
Focus:
- Tempo Zone
- Muscular Endurance
- Uphills
3.3 Base 3
Increase your intensity and focus on the 4th zone which is the sweet spot and threshold zone. The overall duration should still grow through base 3 periods.
Keep your gym workouts at least once a week or bring it to zero on focus on cycling workouts.
It is a good time to focus on 10s maximum power intervals to increase your finishing abilities.
Focus:
- Threshold Zone
- Muscular Endurance
- Maximum Power