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Writer's pictureMark Turnbull

A Guide to Base Training for Cyclists: October to January

pro cyclist winter training

As the days shorten and temperatures drop, cyclists often shift their focus from racing to base training. For competitive cyclists, particularly those in the northern hemisphere, October through January is the perfect period to build a strong aerobic foundation that will carry them through the racing season. But base training isn't just about long, slow miles—there are ways to make it more effective and engaging.


This post will explore the essentials of base training, how to maximise your hours each week, and some cutting-edge research on the benefits of including sprints during prolonged rides to improve hormonal and muscular responses. We’ll look at real-world applications and provide actionable tips to help you get the most out of this critical phase of your cycling season.


What is Base Training, and Why is it Important?

Base training is the foundation upon which all other fitness components are built. It typically focuses on improving aerobic capacity, muscular endurance, and overall cycling efficiency. The idea is simple: by building a strong aerobic base, you will have the endurance to sustain high-intensity efforts during the racing season and recover faster between those efforts.


This phase is typically low-intensity, with most rides performed in Zone 2, or around 55-75% of your maximum heart rate. But modern research, like the study by Nicki Winfield et al., (see below) has shown that incorporating sprints into prolonged cycling efforts can boost both performance and recovery, which is something we’ll dive into later.



cyclist riding in the rain

Why October to January?

For cyclists in the northern hemisphere, the off-season (October to January) is the perfect time for base training. During this time, you’re less likely to be racing, allowing you to focus on steady improvements without the pressure of competition. Additionally, it helps bridge the gap between the end of one racing season and the start of the next, keeping you fit and prepared for when intensity ramps up.


The Science Behind Effective Base Training

Recent research into base training has shed light on how to make this period even more productive. While traditional base training focuses primarily on long, steady rides, new approaches incorporate short bursts of intensity. According to the Winfield et al. study, including sprints during long endurance rides can have profound effects on both muscular adaptations and hormonal responses.


Sprinting During Base Training: A Game Changer

The study found that including sprints (lasting anywhere from 5 to 30 seconds) during prolonged cycling not only improves sprint capacity but also enhances muscle glycogen resynthesis and optimises the hormonal environment for recovery. For competitive cyclists, this means you could build a stronger aerobic base while also improving your body's ability to recover and perform during high-intensity efforts.


This concept breaks away from the traditional idea of base training being exclusively low-intensity. The inclusion of these short sprints taps into anaerobic systems without the prolonged stress that comes from dedicated high-intensity sessions.


Structuring Your Base Training: Tips and Tricks

If you're training around 10 hours per week, here’s how you can structure your base training to maximise gains:


1. Focus on Zone 2 Rides

Most of your base training should revolve around long, steady rides in Zone 2. These rides help improve your fat metabolism and develop your aerobic system. Aim for 2-4 hours on weekends and shorter rides during the week.


Example: 3-hour ride on Saturday and a 2-hour ride on Sunday, both at an easy pace.


2. Incorporate Sprints

Based on the Winfield study, adding 5-8 sprints during your longer rides can significantly improve recovery and endurance. These sprints should last around 5-20 seconds and be done at near-maximal effort, with ample recovery between efforts (at least 5 minutes).


Example: During your 2-3 hour weekend ride, insert 5-6 all-out sprints (10-20 seconds each) with 5-minute recovery between each one.


3. Strength and Conditioning

training in the gym with a barbell

Base training isn’t just about the bike. Strength and conditioning play a crucial role in injury prevention and power production. Incorporate 2-3 strength sessions per week focusing on core, lower body, and flexibility. This will not only make you stronger but also more resilient as the season progresses.



Example: Include squats, lunges, deadlifts, and core work in your routine to balance muscular development.


4. Cross-Training for Variety

swimming training

Winter months can be tough for outdoor riding, so incorporating other aerobic activities like trail running, swimming, or even cross-country skiing can provide variety while still building your aerobic base.


Example: Swap one bike ride a week for a 60-90 minute run or swim to keep things fresh.


5. Recovery is Key

Without proper recovery, your hard work can go to waste. Be mindful of your sleep, nutrition, and stretching routines to aid recovery. The hormonal benefits from the sprint efforts can help here, as research shows they promote faster recovery by optimising testosterone and cortisol levels post-exercise.


Example: Aim for 7-9 hours of sleep per night and include active recovery days like yoga or light spinning to keep your muscles supple.


Professional Cyclist Examples: Learning from the Pros

Mathieu van der Poel, a professional cyclist known for his versatility and explosive power, incorporates sprint sessions into his training regimen to maintain his competitive edge. During the off-season, he focuses on integrating sprint intervals into his endurance rides to enhance his speed, power, and anaerobic capacity.


Here is an example of how Mathieu van der Poel's pre season training sessions incorporating sprint intervals:

Mathieu van der Poel's pre season training sessions

Mathieu van der Poel's Sprint Interval Training Session:


  • Warm-up:

    - 15 minutes of easy spinning to prepare the muscles and elevate heart rate.


  • 3 Hour Main Set - Including Sprint Intervals:

    - 5 x 30-second sprints: Mathieu performs powerful surges for 30 seconds.

    - Recovery: 30 seconds of moderate riding between sprints to allow for partial recovery.


  • Cool Down:

    - 15-20 minutes of easy spinning to help flush out metabolic by-products and aid in recovery.


By incorporating such sprint sessions into his training routine, Mathieu van der Poel can improve his speed, power, anaerobic capacity, muscle strength, and mental toughness, ultimately enhancing his performance on the bike and increasing his chances of success in races.


Conclusion: Base Training for Long-Term Gains

Base training might not seem glamorous, but it is the foundation of all successful cycling seasons. By focusing on long, steady efforts, incorporating sprints as shown by the Winfield et al. research, and balancing strength work, recovery, and cross-training, you can build a base that will set you up for a successful season ahead.


Actionable takeaways:

Focus on Zone 2 aerobic rides. Add short sprints to stimulate hormonal and muscular adaptations. Strength training and cross-training are essential to staying balanced. Recover well to ensure long-term gains.

This approach to base training will help you stay fit, fresh, and ready for the competitive season, all while maximising the limited time you have to train during the winter months.


By incorporating these principles into your base training, you'll be better prepared for the demands of your competitive cycling goals, ensuring a stronger, more resilient body come race season.


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