4. It's not all about the hours
4. It's not all about the hours
Many people think that base training involves hours after hours of grim winter riding – and for the pros that might be the case. Pro riders will often complete rides of five or six hours in length and will clock up to thirty hours a week.
However, for those of us with less time on our hands and no prospect of riding the Tour de France, a solid base can be built by focusing on the quality of your training and not necessarily the overall length or quantity of sessions.
Consistency of effort and the amount of time spent at base intensity is key. For example, a two-hour ride at a cadence of 90-100rpm (which we’ll come on to) and 60 to 70 per cent maximum heart rate is far better than three hours spent riding going too hard on the climbs and then coasting down the descents. Also be weary of your average heart rate – remember, consistency is the key.
For riders short on time it is fine to ride at the upper end of the base intensity (65-70 per cent of maximum heart rate / 65-75 per cent of functional threshold power) as this will maximize the training benefit for the time on the bike. However, it’s important that you remain disciplined and don’t stray over the line and fall in the trap of riding too hard. Remember, if you’re breathing starts to become labored then you are riding too hard.
If you have more time on your hands you may find it useful to ride at the lower end of the base range. This will mean that you aren’t too tired after each ride and can maintain consistency over a prolonged period. Two back-to-back three hour base rides over a weekend is far better than riding too hard on Saturday and only being capable of an easy ride on Sunday.
You can also use base training rides to work on your technique. Read on for more.