Base Training and Build Phase Checklist!

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Oct 27, 2025

Discover the secrets to effective base training for cyclists gearing up for race season. Learn how to blend endurance with intensity to keep your performance from plateauing. Explore a detailed four-month training plan, focusing on strength, torque, and tempo workouts. Understand the importance of structured training even for non-racers, and get tips on adding sprints without overdoing it. Master the art of race-specific efforts and how to avoid burnout by carefully structuring your training blocks. Get ready to ride stronger and faster!

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ADVICE

Plan Base To Build Through

Start base training months before your first race and build through base, not just after it.
Plan blocks (November–January) so you progress without peaking too early.

INSIGHT

Linear Base Progression Is Outdated

The old linear progression (endurance → tempo → sweet spot → VO2) is outdated and forces long dormancy.
You can and should mix intensity through base to avoid losing adaptations.

INSIGHT

Base Is Preparation, Not Peak

Base's purpose is more than aerobic fitness; it's to progressively prepare for your season without burning out.
Aim to be race-ready for target events, not maximally fit for every date.

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In this video, we delve into a comprehensive base training checklist for cyclists preparing for the upcoming race season. We discuss the essential components of a well-rounded training plan, including torque training, tempo rides, strength work, sprint workouts, and aerobic fitness development. The video outlines a structured four-month training schedule, emphasizing the importance of not only endurance but also incorporating various intensity levels to avoid stagnation and ensure peak performance during early season races. We also address common misconceptions about base training and provide actionable tips to enhance your workout effectiveness. Whether you're an amateur racer or looking to beat your friends on local group rides, this guide will help you get stronger and faster. Tune in to learn how to structure your training phases and achieve peak fitness at the right time.Chapters:00:00 Introduction: Base Training and Build Phase Overview00:36 The Evolution of Training Methods01:50 Defining Base Training02:18 Building Through Base Phase04:22 Training for Non-Racers05:03 Torque Training and Tempo Work06:58 Winter Training Strategies08:47 Avoiding Common Training Pitfalls10:21 Intensity and Hard Intervals15:04 Planning Your Training Blocks15:47 Conclusion and ResourcesJoin this channel to get access to videos a month early! And it directly supports the channel so we can bring you more content!https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store!Training Plans Starting at $19! https://www.evoq.bike/training-plans 🚀TrainingPeaks Store Programs: https://tinyurl.com/TP-Store💥Ketones, Delta G Tactical: https://www.deltagketones.com/EVOQ20 CODE Brendan for 15% off😈 Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC