Knowledge Base

Base Training

Base training is one of the most critical components of endurance training. During the base season, certain key physiological adaptations within the aerobic system have time to develop.

These adaptations provide the foundation for further training—usually workouts that bring about top-end fitness. But it all starts with a good base.

To learn about YOUR physiology, talk with our coaches.

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Closeup on man biking

The Science Behind Going Slow to Be Fast

The concepts of central and peripheral conditioning help explain why an effective training base period leads to speed and durability in the race season.

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Trevor Connor
group of cyclists on winding road, black and white, stark landscape

Base Training for Time-Crunched Athletes

It’s hard to find time to fit in the long, slow miles that traditionally comprise the base season. Coach Trevor Connor offers suggestions for improving life-training balance, understanding quality versus quantity, and more.

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Trevor Connor
A cyclist rides a bicycle near Boulder Reservoir in Niwot with trees and Haystack Mountain

Cycling Base Training Pathway

The concept of base training has been a part of endurance training for decades. Laying a foundation of fitness early in the season sets the stage for success later on. With the help of Joe Friel, Dr. Stephen Seiler, and Dr. Andy Pruitt, we explore the how and why of this fundamental aspect of endurance training.

Chris Case, Dr. Andy Pruitt, EdD, et. al.
Two cyclists wearing red jerseys ride into the distance on dirt roads in North Boulder, Colorado. Cycling base training and LSD long-slow distance ride.

The Importance of the Long Ride

Are you tempted to throw out those five-hour rides—not enough time or willpower, or maybe you find them boring? Don’t do it! Trevor Connor explores the adaptations that can only be gained from long, slow miles.

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Trevor Connor
planning your base season

How to Plan Your Base Season

We discuss the nuances of base season planning, from the appropriate intensity distribution to the time it takes to produce gains from both aerobic and anaerobic work, and much more.

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Ryan Kohler and Trevor Connor
A group of cyclists rides through forest

Forget Marginal Gains and Focus on the Fundamentals

In an age when athletes often focus on the specifics, we address the importance of focusing on the fundamentals: training, recovery, and functioning gear—the things that will bring you the greatest return for your investment of time, sweat, and energy.

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Fast Talk Podcast Episode 153
A mountain biker rides a trail at Joder Ranch

How to Do Base Rides on the MTB

The variable terrain of most MTB trails makes it difficult to keep power steady. So, is it possible to get solid base rides on the mountain bike?

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Ryan Kohler and Trevor Connor
Long Slow Distance Ride Analysis in TrainingPeaks WKO

What Exactly Is a Long Slow Distance Ride?

Coaches Trevor Connor and Ryan Kohler analyze ride data from one of Trevor’s LSD (long, slow distance) rides in order to explain the correct execution of one of these fundamental rides.

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Ryan Kohler and Trevor Connor