In endurance sports there is a phase in training called base
building. Base building is defined as the process of developing regularity in
training. In developing this regularity it is recommended you do primarily easy
to moderate exercise. This period of training should last at least 6 weeks. It
may last as many as 12 weeks.
You may include some intense exercise during the base building
period of training. The focus of your training is mileage. You will want to
increase the duration and frequency of your bike rides or runs over the course
of 6 to 12 weeks. You may want to cross train during this time to be more
active. Strength training twice a week with 3 to 4 runs could be optimal for
your routine.
The reason for doing base building is that much of your
performance has to be developed by your body's ability to use stored fat as
energy. This ability to use stored fat comes from moderate aerobic exercise.
This is as opposed to more intense anaerobic exercise like sprints or steep
hills. Anaerobic exercise is carbohydrate burning. This difference has a
significant impact on your training.
You can not develop your body's ability to use stored fat
for energy and carbs for energy at the same time. You first develop your
ability to use stored fat during the initial base building period of training.
Then with more intense exercise develop your body's ability to use carbs for
energy. This is referred to as the peak phase of training.
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