Building a solid foundation. Strength & Endurance

January through March the majority of my computrainer workouts and swim sessions are to build a base or  SE (strength and endurance). The computrainer sessions are designed to help me do longer, harder rides and increase my FTP (functional threshold power). Basically, FTP is the maximum power you can maintain through an hours effort without fatiguing.

I was fortunate enough to spend the last week in February in Tucson, AZ. The rides we did were perfect for building a base. Several mile long climbs at 1-4% grades at high cadence. It helped to build cardio endurance and strength.

If you are new to racing or are building back up after an off season break, it is key to start building your base. Just like building a house, a solid foundation (or base) is the key to a strong structure.

Definitions:

Strength - the amount of force your nervous and muscular system can produce to overcome an external force, such as gravity or a weight. Strength training increases the number of fast-twitch muscle fibers that can enhance how quickly you fire your muscles.

Endurance - your ability to sustain multiple muscle contractions over a prolonged period of time. For endurance training, you can work on long-term, steady-pace aerobics -- at 65 to 75 percent of your maximum heart rate -- to develop a stronger heart and lungs while building up a resistance to fatigue.
 
The base period is the foundation of a triathlon training program and is where you build the fitness to reach the finish line. During the base phase you build the most important skills for triathlon: cardiovascular endurance, strength, technique, and fuel economy. Training intensity is low in the base training phase so you can safely build your overall training volume without injury.

It is important to develop good technique during the base phase to maximize your speed and efficiency for the race season. Most of your workouts should focus on time in the pool, saddle or running, not doing speed-building sets. Take this time to do a lot of technique drills that will improve your stroke efficiency. On the bike, practice high-cadence spinning and single leg pedaling to develop your pedaling technique. Run on hilly courses to develop strength and power in your legs. Do running drills during the base period to improve your running economy.

I don’t like to call any of the three triathlon disciplines a weakness. Just think of it as your third strength. So use the base phase to focus on your third strength. I know it is difficult as we enjoy spending our time on what we do best. But improving your third strength will translate to a faster finish in your next race.

So don’t delay building that foundation. Be strong and endure.

Enjoy the ride,

Sheri