Base Training Stamina Enhancer

A cyclist starts the base phase before he performs the stress training. Base training is the foundation of his whole training program which helps him to compete in races. His planning and monitoring go a long way in the success of base phase. He can plan the volume of his workout and the time to be spent on riding. During this training, he perfects good riding position. A total time of 8 to 12 weeks is allotted by the cyclist to improve his riding technique and form. He develops efficiency during this period. If his instructor finds defects in the bike position or pedal stroke, the cyclist can use his own time to correct them. His intensity is not increased during the base phase because it results in overwork and injury. His muscle groups get used to the stress that is generated. Low intensity stress applied during the base phase prevents injury.

A beginner in cycling should buy his new bicycle before the base phase starts and adjust the position of the handle bar and saddle height to suit his posture. All variations in posture form and riding on bumpy roads should be tried during the base phase only since the volume of riding is high and sufficient time is allotted for good training.

In the beginning, the cyclist should ride for lesser distances during the first two weeks. His fitness level decides the distance he covers. He should have in mind the goal distance to be covered in the final phase of this training. From this figures, he can chart out steady increments in the volume of riding for the successive weeks. For example, if a cyclist decides to start his training with 200 kilometers in the first week and end with 500 kilometers in the final week, he can plan such that he covers 300, 250, 300, 375, 400, 350, 400, 450, 475 and 425 kilometers in the middle ten weeks of his base training. A combination of increase and slight decrease in the distances makes his legs grow stronger. By alternating recovery period and stress period, his stamina grows to a large extent. He allows rest days when the body becomes more fit. While beginners cover smaller distances as the goal, they can ride for 4 days a week, elite cyclists can leave one day for rest and ride longer distances as the volume goal during the others days in the week.

Base training has to be supplemented with cross training like running, strain training and swimming. These training schedules increase his aerobic capacity and endurance.

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