The key notes are:

• Building an aerobic base is perhaps the single most important phase of the year since it is the foundation upon which your season is built.

• Many riders never reach their full potential at bike racing because they neglect this critical phase of training.

• Base training is about preparing your body for the demanding efforts you will be making during racing and is the fundamental base for all other high intensity training you’ll be doing later on in your training plan.

• Stick to your plan and stay between 60-80% of Max heart rate at 95-105 rpm for as much of the Ride as possible even if it involves the sacrifice of your bunch riding.

• Balance your base training for functional strength training to ensure that you are challenging your whole body neurological system.

• To break the training up you can incorporate a very limited amount of high intensity efforts (above 90% of HMR) and spin-ups to keep you fresh.

• Remember to adjust your base training to the type of cyclist you are   

Finally, We can help you set out a training plan that can incorporate where you are at in your cycling career with specific attention to the style of riding and racing you intend to do. Go to our remote coaching program information page by clicking here.