253: The Physiology of Base Season—with Dr. Iñigo San Millán
Feb 2, 2023
01:22:55
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Quick takeaways
Rest and reflection are crucial before the base season to assess what went well and set attainable goals.
Taking time off in the off-season allows for mental and physical recovery, leading to improvement in the next season.
In the base season, athletes focus on improving mitochondrial oxidative capacity and lactate clearance through low-intensity, volume-based training.
Deep dives
Preparing for the Base Season
Before starting the base season, athletes should focus on rest and reflection. They should take time to debrief with themselves or their coach to assess what went well and what needs improvement. Setting attainable short-term and long-term goals is important, considering where they want to be not only next season but in the future. The off-season is an ideal time to recalibrate and set up goals. Pro athletes may take a solid off-season of 3-4 months, while recreational athletes may continue training with a similar pattern throughout the year.
Detraining and Maintaining Fitness
During the off-season and base season, detraining is expected, but maintaining fitness is still important. The degree of detraining depends on the duration of the off-season and the athlete's level of competition. Professional athletes may have a dedicated off-season of 3 months, while recreational athletes can have a shorter off-season. Taking time off is crucial for mental and physical recovery. It allows for full recovery and supercompensation, leading to improvement compared to the previous year.
Different Approaches for World Tour Riders and Recreational Riders
The base season may look different for world tour riders compared to recreational riders. World tour riders have specific seasons and races, and they often have periods of intense racing and recovery. The off-season allows them to rebuild and improve specific energy systems. Recreational riders may have a longer base season with consistent training to gradually build volume and adapt their energy systems. The base season for recreational riders is a continuum of training with periodic adjustments based on their racing calendar.
Physiological Changes in the Base Season
In the base season, athletes aim to improve their mitochondrial oxidative capacity and lactate clearance capacity. By focusing on low-intensity, volume-based training, athletes stimulate these energy systems. The goal is to improve the ability to utilize fats for fuel, increase lactate clearance, and ultimately become more economical. Over time, these adaptations lead to better endurance performance. Lactate testing can help track improvements in lactate thresholds and efficiency at different intensity levels.
Importance of aerobic exercise in improving mitochondrial function
Over 20 years ago, a study on patients with diabetes or prediabetes found that after a few months of aerobic exercise, the number and size of mitochondria tripled, leading to improved glucose tolerance. Similar findings have been observed in athletes and populations with chronic diseases. Through aerobic exercise, various elements such as transporters for lactate and fatty acids are improved, contributing to enhanced mitochondrial function.
Training recommendations for the base season
During the base season, it is important to balance intensity and volume based on individual goals and characteristics. Starting with low-intensity activities and gradually incorporating longer threshold efforts for endurance riders, or shorter high-intensity efforts for punchy or criterium riders, is recommended. The focus should be on building up time spent in the aerobic zone, working on muscle tension, seated and standing efforts, and postural training on the bike. Monitoring and feedback are crucial to assess an athlete's response to training and make necessary adjustments. Weight training can also be incorporated, though caution should be exercised to avoid overtraining during the season.
