How should the base phase of a triathlon be structured?

• As with most anything in triathlon, there are a couple of different opinions on how to best structure the base phase, and what its objectives should be. On the one hand, there is the camp prescribing high-intensity work like lactate threshold and VO2max intervals in the base phase.

How do you build a base level of fitness?

Here’s how to build your base – and how to strengthen an already solid foundation.

1. Get started. All runners should build mileage gradually – never exceeding 10 per cent increases from week to week – and should vary the length of their runs.
2. Build up.
3. Choose your cross-training.

How do I build an endurance base for running?

Create the Perfect Base Phase

1. Gradually build your mileage and long run.
2. Run strides or hill sprints regularly.
3. Complete an aerobic workout every 7-14 days.
4. Run a faster fartlek workout every 10-14 days.
5. Include strength training to prevent injuries and tune the nervous system.

What is base training for triathlon?

OBJECTIVES OF TRIATHLON BASE TRAINING Develop aerobic endurance. Develop biomechanical efficiency (technique) Develop maximum strength. Develop sport-specific maximum force (alactate training) Transition into build phase by gradually inserting muscular endurance and lactate threshold work.

How do you build a running base?

Running base building is a gradual process. In general, you’ll want to increase your long run by about 1 mile every one or two weeks. Once you’ve started building your running base, you can add 1 or 2 more runs a week every couple of months. Gradually add 1-3 miles to week day runs every few weeks.

What is a good base mileage?

These comfortable, steady efforts are often called base miles because they form the “base” of a runner’s training program, and should account for 80 to 85 percent of total weekly mileage (with the other 15 to 20 percent coming from higher-intensity training).

What is a good running base?

For instance, if you’re running one to two miles a few times per week and you want to begin a marathon training program in two months, your base should look like this: three to four runs per week starting at two miles per session, then build slowly to be able to run four to five miles per mid-week run and a long run of

How long should base runs be?

In the workout base, I like to start runners with a steady state run of 20-30 minutes and build to 50-60 minutes (sometimes longer for more advanced runners).

How long is base training?

How Long Should I be Doing Base Training? It takes time to build a broad aerobic base. Ideally, you’ll complete at least twelve weeks of base training at the start of each season. Twelve weeks gives you just enough time to complete both phases of a Sweet Spot Base plan or all three phases of a Traditional Base plan.

What is a base run in running?

Base Run. A base run is a relatively short to moderate-length run undertaken at a runner’s natural pace. While individual base runs are not meant to be challenging, they are meant to be done frequently, and in the aggregate they stimulate big improvements in aerobic capacity, endurance, and running economy.

How long should triathlon off season be?

Most pro triathletes begin the off-season by stepping back from structured training — typically for two to four weeks — to allow their bodies to recover fully. They don’t stay off their feet during that time, though; they remain active, often pursuing sports and pastimes other than cycling, swimming, and running.

How do I increase my swimming endurance?

Here are 4 training tips to build your swimming endurance:

1. Start slow, but stay consistent. Good swimming endurance is something you need to work your way up to slowly and steadily.
2. Increase distance, lower reps for a given set.
3. Do interval training.
4. Do dry-land or cross-train.

How do you build endurance for swimming on land?

There are a few good ways to build some additional endurance on land to supplement your swim training.

1. Running. Running is one of the most basic and easiest ways to build up a good base of cardiovascular fitness, which will ultimately increase your swimming endurance in the pool.
2. Cycling.
3. Skipping rope.