Long, steady rides at low intensity (Z2) to build mitochondrial density, capillary networks, and fat oxidation—the foundation for all future fitness.
Base training is the unsexy but essential foundation of professional cycling. During the off-season and early season (typically November-February for pro road cyclists), riders accumulate massive aerobic volume at Zone 2 intensity.
• Mitochondrial biogenesis (building cellular 'power plants') • Increased enzyme production for aerobic metabolism
• Capillary density increases for better oxygen delivery • Stroke volume improvements
• Enhanced fat oxidation capacity • Improved glycogen sparing for long efforts
• Building fatigue resistance • Improved sustained power output
• Zone 2 (conversational pace) • Heart Rate: Below first lactate threshold (~70-75% max HR) • Power: Less than 75% FTP • Talk Test: Full conversation possible without gasping
• Individual rides: 4-6 hours • Weekly volume: 15-25 hours • Duration: 2-3 months (off-season)
• Individual rides: 2-4 hours • Weekly volume: 8-12 hours • Duration: 2-3 months (base phase)
Dr. Iñigo San Millán, coach to Tadej Pogačar, has publicly discussed the importance of Zone 2 training in his lectures and podcasts. The goal isn't to get 'race fit' but to build an aerobic engine that can handle the high-intensity work in later training phases.
• Weekly hours: 20-30 hours • Phase duration: 2-3 months (November-February) • Intensity distribution: 80%+ in Zone 2
• Training camps in Calpe, Spain • Mallorca for consistent weather • Focus on accumulating volume
• Weekly hours: 8-12 hours • Phase duration: 2-3 months base phase • Weekend focus: 2-4 hour endurance rides • Weekday sessions: 1-2 hour Zone 2 spins
You're doing it right if: • You can hold full conversations while riding • Heart rate stays consistently below LT1 • Power remains steady at <75% FTP • Effort feels 'too easy' compared to group rides • No leg-burning sensations during the ride • You could continue for several more hours
Popular training camps include Calpe, Spain and Mallorca for accumulating base miles in good weather with minimal interruptions.
You can't build a pyramid from the top down. Without a strong aerobic base, high-intensity intervals will break you down rather than build you up. Base training raises your fitness ceiling for the entire season.
Going too hard because Zone 2 feels 'too easy.' Base training requires ego management - you'll be passed by riders on training rides, and that's okay. Another mistake is skipping base and jumping straight into high-intensity work, which leads to early-season burnout.
Pedaloom tracks TSS, power zones, and training load to help you implement these methods effectively.