Base Training Miles worthwhile?

I'm relatively new to cycling, bought a bike early last spring and got up to 30-40 mile rides over the summer. I didn't do much over the fall and got a trainer to get some training in over the winter months when the weather makes it hard to get out. So now I'm thinking more about how I should be riding as I watch tv in the basement and spin my wheels. Are there ways I should be riding on the trainer to make the most impact when I can get out on the road?

I read a little on line about building up a base with base training. I read that you want to not push yourself at all and ride fairly easy (not really sure how easy they mean) for up to 3 months. But then I read that some people now feel that it is not necessary to go as easy in the beginning. And the base building is overrated.

Do you think that for a fairly casual rider interested in enjoying cycling, getting exercise and staying in shape, base training is even something I should worry about? Is it just for racers hoping to peak at a certain time in the racing season? Or is it pretty beneficial for anyone hoping to do some nice long rides later in the season and train effectively but not taking it too seriously. I really just enjoy riding and the fun of going places on my bike, but if there are techniques to help me to be in better shape so I can go farther and enjoy it more, I'm all for that.

If they are beneficial, what really is going "easy"? When I ride by myself I usually push myself enough that I'm slightly out of breath most of the time because that feels like I'm getting a good work out, but I can go for a couple hours at that pace so I don't think I'm pushing myself too hard. Often when I ride with someone we talk, I'm not out of breath at all, and it feels like a leisurely pace. Is that what "base training" is supposed to be?

Thanks!

You already mentioned a good description of what a good "base" effort should be- you push yourself until you're a little out of breath, and can ride a couple of hours that way. It should be a pace where you are breathing harder, but you have very little, if any, lactic acid burn in your legs.

Honestly, if you're somewhat new to riding, the more you can just get out & ride (or stay in and ride!), the better! I think that putting a strict timeline on "base building" is a bit overrated- you should train that way on a regular basis, but if you feel like riding harder sometimes, then by all means, go for it!

Really the point of base training is to get you ready to spend longer amounts of time in the saddle- your muscles adapt to exercising for extended periods of time, your body becomes accustomed to digesting/processing food while you ride, your seatbones toughen up... All of this can be useful even if you're not racing. If you want to be able to have fun on longer rides, then it makes sense that you should get your body used to these things in order to keep you more comfortable.

If you doubt the importance of base training try a long ride without it.

Hey there, I'm more of a newbie to cycling than you are but have experience training in other sports before. I'd say that following a specific program helps you get the most out of your time on the trainer, and it's what I do in my hours on the turbo. You can work on, say, sprints in one session, strength in another and pedaling economy in a different one - changing it up keeps you focused and keeps the boredom at bay! :D

Quote:

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Originally Posted by Zen

If you doubt the importance of base training try a long ride without it.

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Zen - that is the best quote I've seen about the importance of base training!

Thanks - you always make me laugh

spoke:D

I'd say that in your first year on the bike, base training isn't going to do you a lot of good. Just ride your bike however you want to.

At the end of year 1 (next fall/winter), your body has come along adapting to cycling, so here is where base training might do you more good for the following season.

I wouldn't, personally, work on base miles on my trainer. I would do it earlier in year (fall to late fall), and this is where you want to do LONG rides. How long depends on how long you're used to. Build up to it...don't just jump into a 4 hr ride if you've never ridden longer than 2, for example. So you want to take it easy enough that you can complete the long ride but that isn't too easy, shooting for a pretty steady pace. I say don't do it on the trainer, just because my butt (and mental health) wouldn't be able to handle 3-4 hrs on my trainer. The endurance base helps make you more efficient. It helps you go longer, lower your heart rate, and improve your recovery time.

Then later in the winter turning to early spring, use your trainer workouts for 1) recovery or 2) intervals. Then try to sneak in some moderately long rides outside if you can, or head out and do hill repeats or other strength or speed drills. Having an endurance base at this point will help you in your interval training. You'll be able to recover faster. Your cruising tempo will be easier and at a lower heart rate than it used to be (in year 1, for example). So then you will benefit more from the interval training since your standard rides are no longer putting you into the red so much.

I'm starting to relate to the comments about mental health and spending much time on the trainer. 3-4 hours would be really tough. And I think I have a better idea about what base training is now and can see how having a goal for a trainer workout would help in staying motivated. I think I need to get more confidence riding on the gravel that's all over the roads in the winter. :) It just doesn't look like any fun to fall on, but I need to get out on one of the nice days.

Thanks again for the advice!