“The generic period is the time after the transitional period, where we will begin to work fully on the bike again to acquire the basic skills of physical condition: resistance, strength and to a lesser extent speed. It is the period of the year where we must be calmer in terms of intensity on the bike and above all, socially a rich period to be able to work in a group normally due to the low intensity and high volume of the training”

It is one of the most important periods of the athlete's planning., essential to consolidate the basic skills mentioned above, before moving on to more intense jobs.

This period is one of the longest that cyclists have in their annual planning and the athlete's form will progress and experience changes during its development.. The season is planned prioritizing generic basic road bike work, leaving a little aside the specific work with the bike of the modality where we will compete (BTT, CX, BMX…), to guarantee stability in terms of the intensity that we must work due to a more favorable terrain with the “skinny”.

It is true that some athletes shorten it because it is of little importance and move on to a new stage of planning too soon..

This period can be divided in two / three segments: base 1, base 2 and base 3, What would be the different mesocycles (unit of training of 3 a 6 weeks) where the training volume increases in each segment and the intensity may also increase a little as the period progresses.
In these mesocycles you can find a combined training phase and training only on the bike as the first competitions get closer..

We are going to give a brief description of each segment with its main purposes:

• Base 1: marks the beginning of increasing volume to improve aerobic endurance, It will be at an intensity between 65-75% of maximum heart rate, with lactate concentrations not exceeding 2 – 2,5 mmol/l. It will help us prepare the body for workloads greater than those planned for this period..

  It is worked in combination with alternate work in the gym to finish promoting the base of Maximum Strength necessary for the sports season., together with bike rides at an intensity as I said, low-medium.

• Base 2: In this mesocycle, combined work is progressively abandoned and work on the bike takes on more prominence., giving greater volume to the aerobic resistance work that we already started in the previous mesocycle. As this volume increases, It is time to look for the famous “groupas” where all this work becomes more bearable., but be careful, We must monitor the intensity of these “groups” since sometimes it can have a contraindicated effect on our progression of volume and intensity.. As I said before, It is the most grateful moment of the season on a social level.
  
  This period does not completely abandon gym work, the opposite, looking for a strength maintenance routine to avoid losing
  
  
• Base 3: Last mesocycle of this training unit, which is the generic period, where weekly volume increases to the highest point of the entire season, with a small progression in intensity, where you can start putting up some not very long slopes (hill climbs). 10 a 15 minutes maximum) where we can raise them above the Lactic Threshold (2- 3,5 mmol/L. lactate, 70-85% from F. C. Maximum.), maintaining the rest of the session within the previous intensity (65-75% F. C. Maximum).
  
  It is normal that in this period you already notice yourself in a certain physical shape and with the desire to compete., you still have to be patient, We are finishing the base of your sports season and it is not worth going ahead of time. What you can notice is that your average group outings have increased and you are much more comfortable in them..

Regarding strength work, The maintenance routine is maintained in the gym and work of this quality can be prescribed on the bicycle., working strength resistance on slopes 6 al 8% slope, with fractional work at low cadences (40 – 55 rpm) sitting on the bike seat.

Add that we cannot neglect the specific work of the modality where we will compete., therefore, the mountain bike, CX, BMX, Enduro should not be left in any of the three segments of the base period, even so it is at the base 3 where we must increase the work on the specific bike and then give more specific work in the next training period.

How can we check, This work has a progression in terms of volume and intensity of work, promoting solid bases to develop new components of training in the next period and facilitating the assimilation of these works.

It is important to enjoy the moment of the season, where surely, There is less competition drive in us and we can take advantage of these longer resistance training sessions to go out with our teammates and “group” friends., giving a great social caliber to the activity.

It is also a good time as this period progresses to perform a stress test. and verify that our physiological and health parameters are correct and may even have improved, such as a blood test before starting the base period 1 or just when we have started it, to check how our values ​​are after a period of rest such as the transitional period.

Therefore and in conclusion, You must give maximum importance to this period since it is the foundation of the new sports season, working on the most important qualities for cycling. Don't be in a hurry, have fun and enjoy the outings, Without this, cycling would not be what it is today on a social level..