Base Training…why it’s so important!
In
order to understand why base training is so important, we
first need to talk about what effect base training has on
your body. And what effect is that you might ask? Well, it
strengthens muscles and connective tissues, teaches your
body to burn fat and spare glycogen (stored blood sugar)
enabling it to go farther. Your body learns the neuromuscular
coordination required to perform smooth, efficient movements
so exercise performance becomes more economical. Your blood
volume goes up and your heart is able to pump a larger amount
of blood with each beat, increasing the ability to deliver
oxygen to working muscles. Simply put, during the base phase
you are “training to train”. Base training increases
your fitness level and makes your body more efficient and
better able to handle higher intensity training later on.
Since most people feel weak in one of three triathlon disciplines,
it’s best to look for resources that will help you
increase your proficiency in that particular sport. In
the coming issues, we’ll give you more specific tips
for all 3 events.
Strength
Training
Most triathletes benefit from
a strength-training program during their base
phase of training. If you don’t currently
have a weight training regime it might be a
good idea to consult a personal trainer for
a session or two. It’s not necessary
to spend hours in the weight room to reap the
benefits from a strength-training program either.
Thirty minutes twice per week is enough time
to get in several sets of exercises for all
the major muscle groups. In general, you should
use a weight that allows you to complete 10-12
repetitions with good form.
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Don’t
Forget to Hydrate
Exercise causes body fluid loss. Unless those fluids are
replaced by drinking, it can lead to dehydration. Even low
levels of dehydration have consequences. A loss of 2% bodyweight
can reduce performance by 10-20%. There are several hydration
mistakes commonly made by athletes:
#1
- Not drinking enough or drinking too much
A good rule of thumb is to drink anywhere between 7-10
ounces of water per hour during exercise. The amount
of water per hour does vary on the individual and the
weather conditions. A good way to determine your own
sweat rate is to weigh yourself before and after workouts.
Your goal is to keep weight loss to no more than 1%.
#2 -
Drinking water only and no sports drink
Water only hydration will dilute your blood sodium levels.
Having the proper balanceof water and electrolytes in
your blood will help you avoid all sorts of problems.
Try different sports drinks to find one you like and
use it during training and your race.
#3 -
Lack of a hydration plan
Some athletes will approach training and racing without
a real plan and just use the “I’ll wait until
I’m thirsty”
method. By that time you are generally too late to effectively
fight against dehydration. A better approach is to practice
your hydration plan during training.
#4 – Having
a plan but doing something completely different
on race day
After you have practiced what to do and what works for
you when it comes to hydration, stick to your plan on
race day! You’re more likely have a successful
race if you trust your training. |
