It's a perennial topic, a real one. The kind of subject that comes up relentlessly every winter, like fallen leaves on the roadside or debates about the best tire pressure. And yet, if we have to keep talking about it, it's because all it takes is seeing cyclists on the road... route to find that many of them are still training in a way that defies all physiological logic, their heart rate going into overdrive from the first slight incline, convinced that If your legs are burning, it means it's workingWhile base training is well-known, documented, and validated by decades of sports science, it remains poorly understood, poorly implemented, and sometimes even completely ignored. This is a mistake, as it still constitutes the cornerstone of any sustainable progress in cycling.
By Guillaume Judas – Photos: depositphotos.com
Why land is the foundation of everything
Base training primarily aims to develop your aerobic capacity.In other words, it's about teaching your body to produce sustained effort using primarily oxygen as its energy source. At these relatively low intensities, the body improves the efficiency of its cardiovascular system, increases the number and size of mitochondria, develops the muscle capillary network, and learns to better utilize fat as fuel. These are slow, profound, but fundamental adaptationsWithout them, any attempt to progress through intense sessions is like building a house without foundations: it holds for a while, then it collapses.
Therefore, road cycling is not reserved for beginners or occasional cyclists.Professional cyclists themselves dedicate a significant portion of their annual training time to it. The difference with many recreational cyclists is that they know precisely why they do it and how to intelligently integrate it into their training sessions. For the amateur cyclist, often pressed for time and eager for thrills, the classic mistake is to turn every ride into a slightly too intense session. supportedwhich is neither truly intensive nor actually beneficial from an aerobic point of view.
Managing effort: the key to endurance training
Respecting intensity levels is undoubtedly the most delicate aspect of endurance training.This involves riding at a comfortable pace, allowing you to hold a conversation without getting out of breath, typically in the basic endurance zone. Physiologically, this corresponds to an effort well below the first ventilatory threshold, often located around 65 to 75% of maximum heart rate, or approximately 55 to 70% of FTP (functional threshold) power for those using a power meter.
The trap is twofold. On the one hand, The pace may seem too easy, especially for those who are trained or motivated.. On the other hand, Variations in terrain, wind, or group dynamics naturally encourage exceeding the appropriate intensity.. However, Each repeated excursion above the target zone reduces the effectiveness of the session and unnecessarily increases fatigue.Land is not a test It requires willpower, but it's an exercise in discipline. Learning to ease off the gas, to accept being overtaken, or even to come back with the feeling that there's still more to give, is an integral part of the process.
Frequency and duration: patience as a cardinal virtue
The effectiveness of base training relies on regularity and volumeA single outing, however long, is not enough to bring about lasting adaptations. Ideally, Several weekly sessions at moderate intensity help to consolidate the physiological benefits.For those with limited time, even regular outings of one to one and a half hours can be beneficial. When time allows, longer outings of two to four hours further enhance adaptations, particularly metabolic and muscular ones.
The winter period and the beginning of the season are traditionally devoted to this groundwork.However, it would be simplistic to limit aerobic fitness to just a few months of the year. An aerobic base is built over the long term and requires constant maintenance. Even during peak season, Maintaining one or two endurance outings each week helps stabilize fitness and better handle more demanding training sessions..
The benefits in the short, medium and long term
In the short term, base training improves the feeling of ease on the bikeOutings become more comfortable, recovery is faster, and daily efforts cost less energy. In the medium term, overall performance improves. Average speed increases with the same effort, hills are easier to handle, and periods of poor performance become less frequent. The cyclist develops an increased capacity to sustain prolonged effort without excessive cardiac strain.
In the long term, the benefits are even more pronounced.A solid aerobic base allows for higher training loads, reduces the risk of injury, and limits overexertion. It also constitutes a key factor in athletic longevityThose who have taken the time to build their endurance can continue to progress, or at least perform, for much longer than those who have rushed things with poorly controlled intensity.
When and how to integrate intensity
Intensive training is obviously not to be ruled out.It becomes essential once the aerobic base is sufficient. Threshold intervals, VO₂ max work, and anaerobic efforts are all highly relevant when built upon a solid aerobic foundation. Ideally, these sessions should be introduced gradually, once or twice a week, while maintaining a majority of endurance training. This combination allows the adaptations acquired through aerobic training to translate into concrete performance gains.
So yes, Endurance training remains a perennial topic that we tire of talking about, but from which we would be wrong to turn away.Less spectacular than high-intensity workouts, or the miracle cures touted by influencers on Instagram.tagAlthough less rewarding at the time, it remains an essential step for anyone wishing to make lasting progress on a bike. At a time when data and training tools have never been so accessible, it would be a shame to continue pedaling against logic..
