4 Training Sessions to STRENGTHEN your BASE CYCLING FITNESS

Four cycling training sessions every cyclist can use to improve their base fitness, with WorldTour cycling coach, John Wakefield.

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Please note: the training sessions discussed in this video are designed to improve your cycling ability when followed correctly. They should not be attempted without sufficient warm up. Please always ride safely, on roads with minimal traffic and pedestrians, and never go beyond your limit. The best fitness gains will come from following each session properly, maximising your rest periods, eating properly before, during, and after your rides, and consulting your coach or dietician if you have questions. This video is a guide only and does not constitute an a training plan written specifically for you.

00:00 Intro
01:46 Why do base training?
03:55 Session One: Sprints
06:01 Session Two: Metabolic
07:17 Session Three: Low-cadence
08:55 Session Four: Fasted riding
11:11 Example training week
12:09 Outro

This interview was filmed at the Science 2 Sport lab in Girona, Catalunya, Spain; a cycling mecca that has been home to many professional cyclists including Ben O'Connor, Jack Haig, Esteban Chaves, Ryan Mullen, George Bennett, James Knox, Dorian Godon, Jay Vine, and at one point George Hincappie, Lance Armstrong and Tyler Hamilton. Girona is used for training for races such as the Tour de France, Volta Catalunya, Vuelta Espana, Paris-Nice, Giro d'Italia and more. Teams such as Bora-Hansgrohe, INEOS-Grenadiers, Israel-Premier Tech Pro Cycling, Human Powered Health, Soudal-Quick-Step, UAE Team Emirates and others use Girona for team training camps and rider testing.

[antonlasy]

I've been training with John's plan from the previous videos since January. Doing about 16h per week x 3 | 1 week 9h recovery sort of. Works like a charm, finally got to 5w/kg FTP and able to ride full gas with a local dominating sponsored team and even attack them! Amazing! Thanks both a lot!

[David-kfpt]

These videos with John are incredible Tristan! The amount of knowledge and experience that he has, shared for free, it's pure gold for us, amateur cyclists!

Thank you so much!

[Kavyammafactsnews]

honestly best cycling related content in you tube

[flame_n]

Really like the vibes of those videos - putting emphasis on having fun riding your bike and then adding structure <3

[dynty]

Amazing video! Could you please do some kind of guide to nutrition for cyclists? I appreciate your work

[kalleandersson]

This content is absolutly gold. Sharing this with none of my friends :)

[scugno]

Thanks for always sharing this information. John is a rock star too.

[PCXMODSGR]

As a participant from the previous video to the 1-month training plan, this video basically is very familiar to me ! For us, I think a new plan is in order for spring/summer ! I have to say for its purpose as training plan with not someone in mind it worked very well !

[gregmorrison]

I've been around a long time and ride a lot but thanks to you Tristan and John these videos have given me more enjoyment by giving me different sessions to keep the training more focused and interesting, so thank you both.

[John]

As I understand, adding intervals into a zone 2 ride moves you into a different metabolic pathway but returning to that endurance zone takes about 20 minutes. Is this correct because doing this means that the transition is just wasted time that could potentially be an hour's riding for 3 intervals?

[Go_]

Can you do a podcast with training sessions about climbing faster? Thanks!

[MOK]

Thank you for your great videos. I’ve learnt so much

[MinhLe-emqm]

thank you for the good video. hope you will make a video about sprinting

[seansixfive]

Every route where I live has hills and coastal winds. I guess Session 1 is for me.💪

[Bluesman]

What is the benefit of low cadence for long climb efforts???

[absolutelogistics]

Thanks Tristan, that's indeed very insightful especially for those with tight schedule. How long this should we stick to that plan to build a strong base? 1 month? 2 or even more?

[trevorallen]

I just race myself into shape. Probably dumb but fun

[顏大增]

Hello Tristan, I’m from Taiwan. John mentioned fasted training in the video. May I ask if it causes muscle loss?

[domkopavlik]

I have a question: is it OK to do the third kind of session up a hill and then go downhill right after that and do it three times like this? I can see that on your Strava data you’ve done exactly that but in your other video (7 days program) you write to avoid downhills and include 10 min easy pedalling in between the intervals. Is it bad to leave out the 10 min easy pedalling and just go straight down and up again?

Thank you so much!

[winterjohannes]

Thanks for the ideas. Are ketones ok during fasted rides. Or Multimineraltablets for the taste? I drink more when I have some kind of taste in it.