This Base training program develops the aerobic System

Integrated low-cadence work enhances neuromuscular recruitment and force application at sub-threshold intensities, improving muscular efficiency without excessive fatigue.

Goals for this Phase:
1. Develop your Aerobic System: Improve your muscles ability to metabolise fat for energy.
We will spend a lot of time in Zone 2. This time in zone 2 stimulates mitochondrial growth and function.
Having efficient mitochondria means that we can use fat as fuel and preserve glycogen. This is key for improving endurance performance, so that you have glycogen left at the end of the race to finish strong and avoid bonking.
If you do your zone 2 rides too hard, you will not be developing this system, and you will not reap the benefits.
2. Volume: the focus is on volume for this phase, the volume will go up each week with ride length getting longer.
3. Intensity will stay at a similar level for the block.

No session Monday - Friday is longer than 2 hours and 4 hours on a weekend.
Maximal weekly volume is 18 Hours in the final Week 8.

Focus: Aerobic base, durability, neuromuscular efficiency