Base Endurance Training

• Base enhance rides increase your ability to build oxygen carrying capillaries and develop all around aerobic endurance and the ability to ride for hours in the saddle.Why
  • These relatively easy paced endurance rides are the main source of base training.
  • You will develop your ability and feel for riding in this key endurance zone and be able to practice your fuelling.
  • The sprints in the final hour help to break up the session and ensure that you retain some zip in your legs.

  When

  Early on, simply stick to HRZ/PZ 1-2 and these rides can be fairly social. As the off-season goes on, you should aim to complete the majority of the ride in HRZ/PZ 2 and this will require greater concentration.

  ■ Use your gears to keep your cadence up, don’t be tempted to grind the pedals slowly.

  ■ Don’t try and push too big a gear for the sprints. It should be fairly easy to spin the gear up to speed and hold it there.

  **HRZ = Heart Rate Zone / PZ = Power Zone

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