Four cycling training sessions every cyclist can use to improve their base fitness, with WorldTour cycling coach, John Wakefield.

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A big thank you to John for his knowledge and openness in sharing this training information. If you're interested in being coached by Science To Sport (from anywhere in the world), head to https://www.sciencetosport.com or email [email protected]

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Please note: the training sessions discussed in this video are designed to improve your cycling ability when followed correctly. They should not be attempted without sufficient warm up. Please always ride safely, on roads with minimal traffic and pedestrians, and never go beyond your limit. The best fitness gains will come from following each session properly, maximising your rest periods, eating properly before, during, and after your rides, and consulting your coach or dietician if you have questions. This video is a guide only and does not constitute an a training plan written specifically for you.

00:00 Intro
01:46 Why do base training?
03:55 Session One: Sprints
06:01 Session Two: Metabolic
07:17 Session Three: Low-cadence
08:55 Session Four: Fasted riding
11:11 Example training week
12:09 Outro

This interview was filmed at the Science 2 Sport lab in Girona, Catalunya, Spain; a cycling mecca that has been home to many professional cyclists including Ben O'Connor, Jack Haig, Esteban Chaves, Ryan Mullen, George Bennett, James Knox, Dorian Godon, Jay Vine, and at one point George Hincappie, Lance Armstrong and Tyler Hamilton. Girona is used for training for races such as the Tour de France, Volta Catalunya, Vuelta Espana, Paris-Nice, Giro d'Italia and more. Teams such as Bora-Hansgrohe, INEOS-Grenadiers, Israel-Premier Tech Pro Cycling, Human Powered Health, Soudal-Quick-Step, UAE Team Emirates and others use Girona for team training camps and rider testing.