Top 5 tips for your base training

1. Set a programme

Being organised with your base training will help you make sure you get in all the training that you need. Set up a weekly routine, write it down, and log the time and distance of the ride. Logging the ride distance continually will motivate you to go further week on week and gives you a good idea of your progression.

2. Use the 10% rule- build up gradually

Knowing how much to increase your training can be hard to work out. Try to increase your training by 10% week on week during your base miles. This will help ease your body into building up the endurance you will need to race.

For example, if I started with 100 miles of riding in week one, then you should be looking to complete about 110 miles in week two, and so on.

3. Start Small

Your base training is basically used to prepare your body for the more intense training and racing sessions to come, so you want to keep resistance to a minimum during early season to avoid injury. Start your base training on your small chainring (middle chainring if you’re on a treble) so your legs can spin at a low resistance. This will train the endurance engine, before you put the power work in.

4. Eat well

Try and avoid the junk food too much. As you build up your training you will need to build on your healthy foods. Try eating a variety of healthy food and move away from the McDonalds!

5. More is better

The amount of base training you complete is entirely up to you, but the more you complete the better you will be. A good amount for an amateur to aim for is 1000 miles, after this distance you should have enough strength to then move onto speed work and start racing.

Many riders who have already been there will say the larger the base the higher you go, which is evident with the pros but with time limited people, just get in as much as you can and enjoy it.