The base period is the foundation of a triathlon training program, when you build the fitness to reach the finish line of the race. 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.
Timing
A traditional training season begins between 16 and 23 weeks before an important race and incrementally builds endurance and speed over the course of the season. The base phase should take up at least the first half of your training time. If you have 24 weeks to get ready for your race, spend 12 weeks building base fitness. If you are new to triathlon, or if your race is already drawing near, base training should make up the majority of your training.
Building Volume
Build your training volume in the base phase by taking two steps forward and one step back. Each week for three weeks, increase your training volume by 10 to 20 percent. On the fourth week, cut your volume in half to give your body a chance to recover and absorb the training you’ve done. After your rest week, begin again with the training hours that you did in week 2 of the last cycle, and continue to build weekly volume. Base training for an Olympic triathlon might look like this: Week 1: 10 hours; Week 2: 11.5 hours; Week 3: 13 hours; Week 4: 6 hours; Week 5: 11.5 hours; Week 6: 13 hours; Week 7: 15 hours; Week 8: 6 hours.
Developing Skills
Develop good technique during the base phase to maximize your speed and efficiency for the race season. Most of your workouts should focus on accumulating time in the water, in the saddle or on the road, not doing speed-building sets. Do lots of technique drills in the pool to improve your stroke efficiency and “feel” for the water. On the bike, practice high-cadence spinning 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.
Strength Training
To build maximal speed and power after the base phase, you have to first build strength during base training. Triathletes may spend the beginning of their base period lifting weights, but you can also build strength as you bike and run. In the second and third months of your base period, one run and one bike session per week should focus on building strength. Riding in big gear builds bike strength. Hill repetitions, bounding drills and box jumps improve neuromuscular strength for running.
Ironman
For an Ironman, training focuses simply on completing the event and follows base training principles throughout the season. Speed training like track intervals doesn't have much of a place in an Ironman training plan. Instead, do long tempo sets and extended endurance workouts like long rides and runs that train your body to use its fuel stores efficiently.
References
- "The Triathlete's Training Bible, 2nd Edition;" Joe Friel; 2004
- Tri Fuel: Base Training; Rich Strauss
- "Run Faster;" Brad Hudson and Matt Fitzgerald; 2008
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