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base training triathlom

Developing a strong aerobic base

Aerobic Base


Different ways to prioritize the base phase and how it can help triathletes to prioritize their season.

Developing a strong Aerobic base – Endurance is the key to triathlon, especially if you are looking at Ironman or 70.3 distance. The basis of aerobic training miles should never be forgotten no matter if you are a weekend warrior or more experienced Triathlete.

You should focus on mixing the intensity of your training week, from high to low. High-Intensity training should not be overlooked during the base phase no matter what. Working on consistent training and changing of intensity you will focus on increasing aerobic development and uptake of stored fat.

That said, your training load of high and low intensity should change through each of your phases of training. During the start of the base phase, focusing on specific speed drills and technique can build strength and help focus on being more efficient for later in the training phases.

Saying that the greatest area of your training load should be at a lower intensity, but with including technique drills and speed skills you incorporate some medium and higher intensity training to maintain such things as speed and neuromuscular firing. Remember as you progress into the season you should have a subsequent drop in training volume where you become more specific to your race intensity.


Creating Resistance Following the Base Phase of Training

Once you have a solid base phase under your belt, you can look to start to implement strength/resistance work into the later stages of base training. Tools in swimming such as paddles, pool buoys can help increase the resistance, while low cadence works on the bike, hill bounding, and hilly tempo runs for running can be used as a solid foundation for improvement as well.
Tools such as Redcord can help sort out imbalances and incorporating specific movements to your sport while focusing on primarily shoulder, hip and core stability for triathlete’s is a must, this should be included into each phase of your training year round. As you get closer to the race season, you should maintain your strength/resistance training while the speed and intensity increase, but at a lower volume. We call this maintenance.

Don’t be fooled into the “miles and miles” concept of low-intensity base building, to become a successful athlete you need to hit intensity each week to develop into the well-rounded athlete we all want to be.