Base Training
leigh35
Posts: 28
in General Chat
Following a crash at Ripon Tri a few months ago which resulted in Broken Ribs my fitness has really gone to pot, a few too many beers and 1 stone heavier I can finally start training again, can anyone point me in the right direction for a fails safe easy to follow base training plan.
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Monday : 45mins - 1hr swimming (non-stop) ,slow pace
Tuesday : whatever
Wednesday : 50 kM Cycle - on road or turbo ,steady pace
Thursday : whatever
Friday : 10kM running ,fast pace
4th session is a long cycle (100kM+) on Saturday or Sunday
season to taste as they say but you should know that you must challenge and push yourself but also be aware that afteryour lay-off you'll be lethargic and indifferent on some days and up for it a nd wanting more on other days.
The suggested programme mixes endurance, speed, and prolonged effort with open days and it gets you going at all 3 disciplines. Good Luck
The whole point of Base training (in my view) is to slowly and steadily improve your fitness.
Therefore most training session should be at low / medium intensity , in treefrogs plan I would put the friday run at a slower pace.
Otherwise each season you have to train back up to the level. I think its better to train all year round with a variety of efforts as mentioned in treefrogs post.
I was sceptical about base training until deciding to go longer & slower last winter..& improving my run times this summer. Physiologically I read that the mitochondria in the cells do not increase in number in an acidic environment which is what is created during higher intensity work, but they do when stimulated by aerobic work at a lower intensity, hence a winter of lower int work increases your capacity to do highr intensity work.
I still do some hi int intervals & an occasinal fast 5k, so the body & mind do not slip into plodding mode, but keep it in a low zone & rack up the miles, take a breath & enjoy the scenery.