Winter Base Training 
Coach Phil Casanta

          Traditionally in California the cycling season spans the months of April through September.  Racing starts in January with the early bird series and fitness / development racing continuing through March.  In this season format, the traditional base months are January through March, as you develop the necessary fitness to race.  So what about October through December?  Well these are the months were you should be developing the necessary fitness to begin the base training of the early months as well as enough strength to be able to utilize those early development races as development.  These are also the months that you will be developing the systems to strengthen against injury. 

          Winter base training is the specific training done in November and December to protect against injury, develop aerobic strength, and condition the body for the upcoming task of true base training.  In the true base training period effort levels will be easy to moderate with some of the longest rides of the entire year:  Developing aerobic capacity is more important than aerobic strength in this phase.  For the winter base training you will begin to work at the same easy to moderate level.  However, the difference is in the duration.  Where rides can easily top 6 hours in the base period, winter base training should not exceed 4 hours.  It is also acceptable to be conditioning the body through weight lifting at this phase.  As the base training phase begins, weight training in the gym will be phased out as on the bike specific strength work is phased in. WBT is also the time for form work, pedal stroke drills, bike fit tuning and adjusting, and major mechanical work. 

Typical WBT training week �

Monday � Off or light trainer with one legged drills

Tuesday � 60-90 minute trainer

Wednesday � Off

Thursday � 45 � 75 minute trainer (finish with drills and form work)

Friday � 1-2 hour easy spin

Saturday � 3-4 hour easy to moderate group ride

Sunday � 90 minute easy recovery ride or 45-60 minute trainer

          Begin your training now to develop your maximum aerobic capacity and to fully realize your potential with a minimal risk of injury. If you are going to make significant changes, like a new bike or new position, this is also the best time to do so.  Once the season starts, and racing has begun, your position should be all set and only require minor fine tuning throughout the year.