How to plan the perfect base training ride

Deciding distance, layering, fuelling, monitoring effort, and carrying spares

It’s often overlooked but the reality is that the foundations of fitness can only really be built upon once a solid base has been established from which to work from.

As we touched upon during our tips on creating a winter training plan the importance of base, or endurance, training should not be underestimated.

Mike Cotty, Base Ride intro, pic: ©Deborah Malin, submitted by Mike Cotty, Used with permission
There are no short cuts with base training. Precious hours on the bike are vital. PIc: ©Deborah Malin

As with most things in life there’s seldom a short cut to get to where you want to be and in the case of base training that equates to precious hours on the bike. So let’s take a look at how to get the most from your longer rides.

  1. Jim

    Thanks for the tips – what emergency ID do you use? Looks like a wristband in the last picture.

    Thanks.

  2. cottydale

    Hi Jim,

    Ah-ha, the eyes of a hawk I see! I use the Squadra wrist band from Onelife iD. If you need any other advice then give me a shout any time.

    Ride safe!

  3. Allan Brisbane

    As well as an ID bracelet/band another sound piece of advice I received from a paramedic was to have a IOE (In case Of Emergency) listing on your mobile phone with your next of kin name and number in case your unconsious/dead. Sadly all too necessary these days.

  4. cottydale

    That’s sound advice Allan! My wrist band contains an IOE number on it as well as a QR code and web link with further medical information.. I pray it’ll never be used but unfortunately you just never know.

  5. velo2bike

    i have dymo’d on to the outside of my helmets my blood group and the fact that i have zero allergies. You could be found unconcious on the side of the road and this basic info could save you.

  6. velo2bike

    sorry forgot to add – great article – lots of common sense !

  7. OneLife iD

    interesting comments on the Emergency iD. It is one of our iD bands that Mike uses UK company – http://www.onelifeid.com . We are running a 15% discount on all our products till Dec 7th. if you are interested – use code XMASGIFT15 . iD bands are popular but because sometimes people forget we have added ID tags, cards, stickers that you can attach to clothing, helmet, bike etc. our IDs Includes emergency details and link to a website where you add additional info. Every iD includes a mobile phone screen to which you add your IOE or ICE (In Case of Emergency) details – the good thing is that it sits in front of locked screen so easy to access.

  8. cottydale

    @velo2bike Thanks! Glad you found the article of use.

  9. pompeyrick

    Add some disposable nitrile gloves to the tool kit. Everything’s harder with cold fingers and these will stop all the road rubbish getting into your riding gloves when you’re up and riding again.

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Jo McRae bicycle yoga pics, squat with stick behind back, pic: Mike Mansfield, ©Factory Media

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