Strong Summers Start in Winter Part 1: Base Training
Why Winter Training Is All About the Base
When the clocks go back and the mornings turn frosty, getting out on your bike can feel like a mission. But here’s the truth: your best summer rides are built in winter.
Whether you're training for your next big sportive, targeting a race, or simply looking forward to long café rides in the sunshine, winter training lays the foundation - and that foundation is called base training.
What Is Base Training?
Base training is the first phase of your winter training plan. It focuses on building your aerobic engine. Your body’s ability to ride for hours without fatiguing. Unlike high-intensity sessions, base training is mostly low-intensity. You’ll be working in Zone 2, which is around:
- 65–75% of your max heart rate
- 55–70% of your FTP (Functional Threshold Power)
Think of it like building a house. Without solid foundations, the whole thing can fall apart. Base training gives you the durability and aerobic fitness to handle harder intervals and long outdoor rides later in the season.
Why Base Training Matters for Cyclists
Endurance Efficiency
Teaches your body to burn fat as fuel and save glycogen for tougher efforts.
Aerobic Capacity
Improves your heart, lungs, and muscles' ability to transport and use oxygen.
Better Technique
Lower intensity lets you focus on smooth pedal strokes, cadence, and posture.
Train More Consistently
Zone 2 rides are easier to recover from, so you can train more often with less fatigue.
How to Structure Your Winter Base Training
Before diving into base work, test your current fitness so you're training at the right intensity. Two recommended options:
- The Healthspan Check on the Wattbike Hub (gives you a predicted FTP, VO₂ estimate, and Healthspan Score)
- A 20-minute FTP Test for more precise power zones
Once you have your baseline, track your progress every 6-8 weeks to keep your winter training on track.
A Typical Winter Week Might Include:
-
2–3 Endurance Rides
Indoors: 60–90 minutes on a Wattbike
Outdoors: 2–3 hours steady riding -
1 Technique Session
Focus on pedal smoothness, cadence drills, or pedalling efficiency -
1 Optional Strength Session
Great for injury prevention and leg strength — a perfect winter add-on
Tip: Bad weather? No problem. The Wattbike Hub app is packed with structured workouts that support your base training goals — no matter the weather outside.
Sample Indoor Base Training Session
Endurance Builder (90 minutes on Wattbike)
- Warm-Up: 10 mins easy spin
- Main Set: 3 × 20 mins in Zone 2 (60–70% FTP), with 5 mins recovery between sets
- Cool-Down: 10 mins easy
This type of session builds aerobic fitness while keeping stress low — ideal for winter.
Common Winter Training Mistakes
Going Too Hard
Avoid the “no man’s land” of always riding at tempo. It feels productive but limits endurance gains.
Inconsistent Rides
One big ride a week won’t build your aerobic base like consistent, manageable sessions.
Neglecting Recovery
Even low-intensity work adds up. Recovery helps your body adapt and grow stronger.
Key Takeaway: Winter Miles = Summer Performance
Base training isn’t glamorous, but it’s essential. It builds the fitness you’ll rely on later. Whether you’re climbing mountains, sprinting for the line, or just riding stronger with your friends.
Be patient. Be consistent. Every steady winter mile is an investment in your next season.
Ready to Train Smarter This Winter?
Get access to expert advice, personalised training plans, and more winter cycling tips over on our Winter Training HQ. Whether you're working towards a big event or chasing your next personal best, we've got the tools to help you train smarter all season long.
