But when applied to base training, it will pay off down the road. But when applied to base training, it will pay off down the road. The idea of running slowly to boost performance later in the season can seem counterintuitive. It is also difficult to hold oneself back, but if you have the discipline to train aerobically this winter when everyone else is hammering away, it will pay dividends down the road. Unfortunately, you cannot simultaneously maximize both your aerobic and anaerobic systems. The idea behind base training is to train your aerobic energy system specifically. Why is this important? The more work you perform aerobically the more efficient this system will become. Over the course of a base- training period, your body learns to readily break down and utilize fat as an energy source. The fat we currently have stored in our bodies could provide enough energy to perform many marathons back to back, whereas muscle glycogen depletion can occur in as little as one hour. Stroke- volume increase simply means your heart pumps more blood per beat. Mitochondria are structures within muscle cells that produce energy from fat and carbohydrate oxidation. Think of them as tiny batteries for muscle contractions. Regular endurance training can double number of these structures. The process of building capillaries occurs gradually. Because high- stress, high- impact running breaks down capillaries, base training is best to promote the slow growth of capillaries. LT), or around 6. LT and 8. 0 percent of max heart rate). This entails slow hill running or even walking. These workouts increase in duration throughout the base phase. Toward the end of the base phase I start power work but use brief durations and full recovery between efforts. Suppose Sam runs a seven- minute mile at lactate threshold (8. His fastest aerobic pace, or aerobic threshold (around 6. We start off Sam's base training at the low- end aerobic zones, at which he runs nine- minute miles. At the end of his 1. Sam is able to run 7: 3. This is the base for Sam to build on for the rest of his season. The area between the top of the aerobic threshold and the anaerobic threshold is somewhat of a no- man's- land of fitness since such intensities do not train the aerobic or anaerobic energy systems effectively. Unfortunately, however, this area is where I find a lot of athletes spending the majority of their seasons. This means you will lose some of your anaerobic endurance, so expect to surrender some top- end speed coming out of your base phase, but take comfort in knowing this is what you are going to spend the rest of your season working on. Be patient; it is a slow process that cannot be rushed, but the sooner you get started the faster you will be. Matt has coached athletes for CTS (Carmichael Training Systems), and has been certified by Joe Friel's Ultrafit Association. There seems to be a lot of confusion among athletes about the base period of training. This is the time of year when you train to train, not train to race. That means in base you are preparing the body for the greater stresses that will follow in the build period. Build starts immediately after base. Winter Triathlon Training: Off-season Training Plans 18th January 2013 Our exclusive winter triathlon training plans from Triathlon Plus will help you work out and keep in shape over the cold season. Triathlon training programs and coaching for the beginner and advanced triathlete cart (0 items)
With six months stretching before you, it's key to start forming good training habits, building base miles and working on identifying strengths and weaknesses. However, it’s important to avoid burn out—since six months of IRONMAN training can take its toll. Trifuel Triathlon Training Aerobic Base Training- Going Slower to Get Faster Aerobic Base Training- Going Slower to Get Faster October 10, 2005 Written by Matt Russ Published in Triathlon Training Permalink Tweet One of the hardest concepts for an athlete to.
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