Base training seems to have many different definitions. Most commonly, base training can be defined as aerobic development. In other words, base training teaches your body to utilize oxygen as efficiently as possible. It should be done early in the season to prepare your body for heavier training loads.
The goal of base training is to improve your aerobic capacity before you start a race-specific training plan – it’s basically “training you to train”. Aerobic development is a process that takes more than just a season or two and creating a base training program should incorporate a long-term plan. Many triathletes believe that the best way to build your base is to train with a lot of long, slow distance workouts. Studies show, however, that the body responds best to a variety of intensities.
Base training does include long, slow workouts that will help you transition to longer, harder workouts. This long, slow distance should be nice and steady while keeping your heart rate low so that you are able to hold a conversation. During these aerobic workouts, you will not put as much stress on your body as anaerobic training; you don’t need as much recovery time; you’re less likely to suffer from injury; and your main source of energy is fat burning.
It is important that not all the workouts should be easy. A productive base training phase will include some high intensity work. High intensity intervals are harder stretches of work for one to five minutes, putting a long recovery in between each interval. It is beneficial to include all levels of intensity during the base training phase. As you progress through your base training, you will continue to add all the intensities, however, the ratio of high intensity to low intensity workouts is what should change.
The base training phase is also the perfect time to work on your stretching and mobility exercises. Once you get the basic moves down and start to feel the benefits, these routines will be easier to build into your race training phase.
For you to become the most well-rounded athlete, there really is no “one size fits all” methodology. Even so, all athletes will benefit to include each intensity every week in the base training phase. If you need help creating a base training program, contact me today to get you started this winter.
Train Right, Tri Right,
Coach MJ
