Charity Partner
Official Bike Retailer
Gears Multisport Wednesdays. Receive 10% off most items in our store when you shop on Wednesday. Download and print your discount card
Coaching
Running Races
Photographer
Base-Building: An Exercise in Patience by Deborah Moore
We’re now well and truly in the heart of the off-season, and with the holiday season a Pepto-Bismol hazed memory, your thoughts are now turning to kicking off your 2007 season training. Chances are that you are getting a little “antsy” and raring to jump back into training again. Beware! Starting out too hard, too early almost always leads to burnout before you even reach your race, and may have you frustrating over training issues. In this article, I’ll discuss a sensible, progressive approach to your off-season training and why it’s important to take it slow.
Why start slow?
While it may be hard to rein in the enthusiasm that you currently have and
take it a bit easier on the intensity, it will absolutely be to your advantage
to keep the effort levels down for a few weeks. For one thing, your body
has been resting and recovering for (likely) a few weeks, if not a couple
of months. Jumping back into it to your training too quickly and with too
much intensity could lead to injury to your slightly deconditioned muscles.
Focus on Technique
Now is the time to work on technique while the volume and intensity in your
training plan is not as big a focus. A few weeks of working on your form
in all 3 disciplines will lead to an efficiency pay off down the road.
Plan, Plan, Plan
Actually, you should have done this while you were lazing on the couch,
but if not, start to pick your key races for the upcoming season. Setting
your race goal will be crucial to a sensible, periodized training plan that
will have you peaking for your ‘A’ race.
Don’t rush the intensity
It’s crucial that you get a decent period of base training in; that
is, time in the pool, in the saddle or on foot that is lower intensity and
that builds in volume. Depending on your racing experience, you may need
between 8 and 16 weeks of base building, leaving you plenty of time for
the more intense focus periods such as hill or speed work. Leaving out or
shortening this phase of your training could severely compromise your endurance
and overall performance.
Recovery
Since the intensity during this base building phase is lower, your need
for lots of down time and days off is not as high as during the build phases.
Having said that, it is important that you incorporate recovery into your
programme. One day off per week should be sufficient, and you may even feel
that you prefer to do “active recovery” activities on that day
– for example, a technique-focused swim, or yoga.
Nutrition
Now is the time to start figuring out your nutrition. During the base building
phase, you may find your food intake of a similar volume to your off-season.
As your volume builds, you may find that your appetite increases, so adjust
your intake accordingly. It goes without saying that the increase in activity
is not really a valid excuse to increase your “junk” intake.
Your body will perform at its best on good, healthy fuel. And don’t
forget your hydration!
In summary, the base-building phase is a great opportunity to address all the technique flaws you discovered during the previous season, and to slowly reacquaint your body with training after a few weeks off. Just take it slow, be patient and reap the rewards this season!
Deborah
Moore is a coach with NRG Performance Training. For more information you
can contact Sylvie at deborah@nrgpt.com
or visit www.nrgpt.com.