My first of two three-week Base blocks is in the books. The EPC Base Phase is Phase II in the annual plan. Phase I, Base Prep, concentrates on building low intensity volume and strength in each sport individually. Once this foundation of training frequency, volume and strength development is adequate moving on to Phase II brings in speed and power to the equation while still focusing on the individual sports. The Base Phase is where the most gains for the season ahead can be made. After this phase we bring the sports together into combo “tri-specific” workouts and races that get you ready to race.
Description: Phase II, Base
Following Base Prep (where you build volume), the Base phase holds volume at or slightly above the max volume reached in the previous Base Prep phase. This allows for an increase in intensity to be the primary stress applied. Workout become a bit more structured with specific target paces for intervals training all zones. There are three key workouts in each sport: Speed, LT, and Endurance. Speed sessions work on the top-end paces with very short repeats. The LT sessions work on race paces around Lactate Threshold with moderate length intervals. The Endurance sessions focus on aerobic paces at longer interval durations and including sport specific strength work. Additional recovery-endurance sessions are added to maintain desired volume. In addition to the aerobic training, weight training transitions to a more dynamic routine. From three Strength sessions a week, I change to one Strength session to maintain gains, one Endurance session to develop short-term muscular endurance, and one Power session to help bridge the Strength gains with explosive movements that carry over to swim-bike-run movements. Finally, adding additional recovery sessions becomes more important with the added stress. Time spent stretching, massage, self-massage, yoga, etc. is included to keep the body happy, healthy and recovering as smoothly as possible.
Base 1 of 2, Summary:
My first block of Base went pretty well. Weather kept me from hitting all my volume goals every week, but my pace goals were met. Looking for 20 hours a week of quality training. I’ve cut out all the fluff mileage and focusing only on specific pace workouts. Quality over Quantity for sure. I’m finding 20-22 hours is what I can successfully handle with multisport training. Bike volume is fairly high for this time of year compared to previous seasons (opted for more riding, less x-training), where running and swimming is a bit lower. I feel that my run long runs have been lacking a bit as are the longer endurance swims. I need to focus on those areas heading into my second Base block. Strength training is as good as ever. I feel like I am making big gains in that department this year. I’m up about 5 pounds over last year with the same body fat percentages. Recovery has been going well. Massages every other week are paying off. Stretching and self-massage could be more consistent. Tightness in right hip is only real concern (since October last year).
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