Basemiles, how you make them effective and cool even in wintertime.

 

• Eat before your ride food with a low glycaemic index so you don't have an insuline peak.
  Insuline surpresses fat oxidation and that's just what you want to train.

• Drink a coffee before your ride. Caffeine enhances fat burning.
  You don't like coffee, consider a small (100mg) caffeine capsule.

• Do it at a moderate intensity.
  Turns out between 60 and 90% of your ftp (60 to 80% of your max HR), you 'll burn fat on your max capacity. Chose 60% and leave taxing the muscles for your interval sessions.

• Do short bursts (30s) of low cadence/high torque work standed.
  It 'll train the short twitch muscles more aerobically conditioned without taxing the cardiovascular system.

• Do short bursts of high cadence work. Stay in the same gear, hammer it up to over 120rpm for 30s.
  It 'll boost your efficiency on the pedals and your muscular endurance.