For this blog I thought I would focus on the subject of training and most specifically starting the training cycle with base training - with an overview of the structure of my year and how this can all tie in to help you get the most out of riding your bike.

It is the winter when my own preparations begin for the season ahead. Before training commences however, I ensure to have a good break at the end of racing from the previous season, a period of time where the bike goes away completely, ensuring I start training again both physically and mentally fresh. I think of training through the year as a pyramid, where the winter makes up much of the base of the pyramid and is there to support all that follows. The winter is ultimately about laying the foundations for the season ahead. However it’s never too late to start this base training. Whatever point in the year you start training it will lay foundations which will support anything to come.

Of course as cyclists a lot of this base fitness will be acquired on the bike, but it doesn’t need to be all this way. Whether it’s cycling, running, walking, swimming or any physical activity for that matter, it should all be seen as adding to these foundations.

As someone who really believes in the benefits of core stability/strength/conditioning and how this impacts performance on the bike, it is a good time to get into a training routine with these aspects too. It also provides the ideal time to set goals to work towards in the season ahead, safe in the knowledge that you have time to work towards these without the need to rush or panic. All in all it should be seen as time to accumulate fitness, building day by day, week by week and month by month.

Laying a good base, predominantly with an endurance focus, means good foundations to support what’s to come as you move further up the pyramid. Gradually greater intensity can be integrated into training and the body can be further and further finely tuned to upcoming goals. Racing in Belgium means racing frequently, so racing in itself is used to work towards more specific targets. The same theory can be applied when it comes to preparing for any goal whether it’s a race, sportive, cycling holiday or any other targets in mind, using other events to work towards your main goals for the season.

It’s all very much about balance however. Doing enough to “stress” the body but also allowing it to recover and adapt. Hit the right balance and you get progressive adaption and will hit your goals – getting stronger and stronger. It’s then a question of maintenance to ensure you keep this condition for as long as duration as possible. At the height of my race season this becomes so important. Racing frequently and doing too much in between can soon see the body tired. Hit the right balance at this point and it’s amazing how long that good form can last for all your goals to come.

Sustainability with training is ultimately about finding a routine that suits the demands of your lifestyle and so can be maintained. Don’t underestimate “little and often” if this is what your lifestyle allows in order to build time on your bike. And as someone that spends a lot of time on the home trainer, it truly is a valuable tool for accumulating time on the bike, especially for those of you with such busy lifestyles, ensuring you arrive at your goals as prepared as possible.

Any questions whatsoever, please feel free to get in contact. Until next time, happy riding!