| Multisport Training Tip # 5 |
This is Base training time or the period in your training where the multisport athlete is building the engine. The goal is quality training at a low intensity and a gradually building volume. Heart rate is in zones 1-2 (which is around 60-70% of max) or a perceived exertion of 6-7. This is what 6 time IM Hawaii winner Mark Allen calls the patience phase because it is challenging to stay out of those high heart rates, especially during indoor cycling classes. Lance Armstrong credits spending more time than his competitors in zones 1-2 with his Tour de France success.
The other component of the Base phase is special speed. (Joe Friel's Triathlon Training Bible gives great explanations of the training phases) The goal is to refine technique with drills or skill training and increase speed with short and fast intervals which do not raise heart rate or lactic acid levels significantly (eg. - running for 20 seconds at 95% of your speed and then recover for 1:40 sec. - done 6-10 times)
In my experience too many multisport athletes spend too much time in zone 3 or a moderate pace and not enough time building the engine and reaching new levels of speed. Speed builds efficiency which is critical, even if it isn't your goal to place high in your next race.
Need help identifying your HR training zone? Schedule a Vo2 and Lactate Threshold Test with FAST. You will come away with knowledge which will ensure your training smarter not just harder.
Use the attached coupon on a swim session or bike test. Call or email at 262-719-7893 or dwightsandvold@yahoo.com |
