Before you start worrying about being a fast(er) climber, you first need to develop a solid aerobic foundation or base.
This is the key to any and all endurance sports.
The time it takes to build your personal aerobic base will be different from other riders and will depend on:
1. the distance you are training for
2. how many years you have been riding
3. how much time you have to train
4. age
But generally speaking, if you are training for an event, you should be comfortable riding a minimum of 2 to 3 hours at a steady state, before you start worrying about being fast(er).
You develop this base by riding slow (HR or Power zone 1 and zone 2) steady rides, and increasing the distance by no more than 10% each week, until you get to or close to your goal distance. Through proper and adequate recovery, your body will adapt and grow stronger. The process, repeated over and over again will result in increased strength and endurance OVER TIME.
Building a base takes time and can’t be rushed so it is vital that you start at least 3-6 months before your event. Sorry, but any last minute “cram training” for endurance sports doesn’t work. Once you have developed a comfortable and solid base, continue maintaining and/or increasing your distance throughout your season.
The workouts that we do in Kits Energy are designed to specifically build strength and power, not endurance. If you are willing to go there – these workouts will push you into new power/heart rate/ pain zones that you aren’t willing to do when you ride alone.
Every time you push yourself to new levels, your body recognizes that it needs to adjust and adapt. As your body gets stronger, your ability to do more work also increases. So if you are waiting for a time for when the workouts will feel easy – that’s not going to happen, because as you get stronger you continue to push yourself harder (hopefully). But, you will notice, that throughout the season your regular riding friends will be having a harder time keeping up with you! Trust the process.
