Welcome to a new year with new goals! You’re likely just as eager to start training as we are, however, before you can jump in full force, it’s important to have a period of base training. If you’re new to triathlon training or just want a reminder of why base training is so important, then this article is for you!
After last year’s race season, some fitness has been shed, the body is rested up and ready to start building into a new season. The excitement builds as we write down our goals, our coaches help us pick and prioritize races and we start to see the next year’s annual training plan laid out.
Soon after, we enter a period of Base training. Base training is when we start getting back into routines and reintroducing familiar movements. It is best described as the time of year that “we train to train”. Our bodies are not ready to train to race so we focus on slowly building back endurance and speed.
While at times it may seem like base training is lacking in variety, it is intentionally a time of mainly steady, low-intensity work. This low-intensity work is generally when we train in Zone 1 and Zone 2 Heart Rate, Power or Speed. The intention of this work is to increase aerobic capacity so that we can become more efficient at generating the energy we need to perform. When training using the aerobic energy system, our body becomes better at using fat as a fuel source rather than relying on our glycogen stores hence allowing us to push our bodies for longer durations.
The advantage when we slow down during training is that it also allows us the opportunity to focus on our form and technique. It is a great time to practice increasing our cadence during runs, improve stroke mechanics during swims and pedal stroke efficiency and practice varying cadence during bike rides. Additionally, since the demands on our bodies are less than when we are building for races, it is a great time to focus on strength and conditioning as well. These are all things you will see your coach emphasizing early on in the season.
The duration of this base-building phase will depend on how late into the season your races are and when next year’s upcoming races are. If you are just starting out, it’s best to plan for your main race later in the year (fall) and to allow time to build this base. As coaches, we will also encourage some B and C races leading into that as checkpoints for how you are progressing. Also, the longer distance the race is, the longer the base building period should last. If you think of the “base” as the bottom of a pyramid structure, the larger we build the base/foundation, the higher the pyramid can be built upwards which translates into greater training and racing potential.
After the base training phase, it is time to put the building blocks on top of the foundation and work towards that A race. Remember, base training is just as important as race-specific training for improving race performance. Enjoy the low intensity while it lasts! 😊
READ MORE: 4 TIPS TO STAY FOCUSED ON YOUR GOAL
Carly and Tyler Guggemos built Organic Coaching in 2014 with a simple philosophy that works. The idea is to take what you have and grow it to get faster, fitter and stronger. And to do it with the time you have – not the time you wish you had.
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