Base Mistakes

by Coach Matt Russ

A well-designed base training phase is crucial for annual progress, but it is often taken for granted as the �easy� time of year. Base is, in fact, the time to address aerobic level fitness, strength, and technique. To make the most of your base phase, you may need to dispose of a few myths and rationalizations.

I need a month off. Coming off a peak or an Iron Man race, a good rest is in order, but total rest is not. Fitness atrophies very quickly, and 4 weeks off may require up to 8 to 12 weeks to regain the lost fitness. A transition phase is a much better plan. This is a time for your body to recover physically and mentally while maintaining a level of fitness. Some studies have shown training volume can be reduced by as much as 80%, yet a level of fitness will be maintained with a well-designed transition phase.

Base=Miles . Training for a distance event such as a marathon or triathlon over several hours requires a lot of aerobic level miles. Base training for these events should mean a reduction from peak miles and more focus on strength, power, and form. Save the long workouts for the general preparation and race specific phases of training for these events.

Everyone is in base. Base training is a type of training, not a season. Although most athletes perform their base training in the fall and winter, it is not written in stone. In fact, you can return to a shorter base period later in the season depending on the structure of your annual training plan. Let your race prioritization dictate the placement and duration of your base season. Some athletes do not race well in hot weather and may choose a fall or winter peak.

Group training is great for base. Coaches have a long standing battle with the group rides. Put a few competitive athletes together for an easy base ride and it will quickly turn into a criterium. In order for a training stress to be effective, it must be accurate. That is not to say you can not train with others, but I recommend training with a partner or small group that is like-minded and of similar fitness capacity. Define the workout before you begin and realize that you may be at different paces from time to time.

Hit the gym- hard . So you were squatting 200 lbs. at the end of last base season; seems like a good place to pick up? Unfortunately, you may start base with an injury. It is important to begin with a strength acclimation phase to address tendon, joint, ligament, and core strength before moving on to greater resistance. Realize that strength training is a tool box and the right plan is predicated on your muscle type (fast vs. slow twitch), the type of event you are training for, your limiter(s), and even injury history. You may not need a heavy strength phase or you may need a long one. Realize that there are different types of strength training that address joint stability, strength endurance, and maximal strength.

It is ok to gain a few pounds. Lower intensity aerobic training burns more fat and less glycogen. Base phase is the best time to address weight loss. Unfortunately, the opposite usually occurs and pounds begin to creep on through the winter. As training becomes more intense and specific, fueling and glycogen depletion can be a limiter. Cutting calories while still having enough energy to train is a delicate balance during later phases. The best time to get the pounds off is in base when training is less critical and more conducive to fat loss.

Base= easy training . Just because your heart rate is not up does not mean you can't work hard. Strength endurance training on the bike and the run can be very difficult, even at a low aerobic level.

Strider and spin-ups are enough. Merely performing technique work will not help you unless you know what you are trying to improve upon. Technique work should break your spin, stride, or stroke down into small, manageable parts for you to perfect and improve upon. Technique and form are best addressed in base when intensities are lower. If you do not know what your deficiency is, it is time to get some professional eyes on you.

With a little planning and organization you can come out of your base season stronger, more fit, more efficient, and ahead of the competition .

Matt Russ has coached and trained elite athletes around the country and internationally for over ten years. He currently holds an expert license from USA Triathlon, USA Cycling (Elite), and is a licensed USA Track and Field Coach. Matt is head coach and owner of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly featured in a variety of magazines such as Inside Triathlon, and Triathlete. Visit www.thesportfactory.com for more information or email him at coachmatt@thesportfactory.com