As an endurance rider I look forward to spending hours of riding through the countryside at a leisurely pace during the summer months. It helps me unwind and relax. I would much prefer to do this than a half hour interval secession on an indoor trainer.  If however I was a sprinter or a criterium rider I’d probably much prefer doing the do half hour intense interval secessions than the long km’s. The thought of riding hours on hours at a slow pace just wouldn’t do it for me if I was a sprinter or a criterium rider.

 

Because I personally focus on road races that are longer that 70km’s with lots of hills; my off season summer base training is very important part of my programme. Base training is still very important for a sprinter or a criterium rider but is usually performed over shorter durations, distances and with a different focus on techniques than that of a roadie. The training for these riders involves riding at higher cadences with more of a focus on spin-ups.

 

Also it’s important to take into consideration where you are in your cycling career.  Whether a “newbie” or seasoned rider, your base training volume and intensity will differ according to your fitness and at what level you intend to race at.