No Pain. No Gain?
The majority of endurance athletes do not fully develop their aerobic system for a year-long racing season. I assume there are many reasons: a) it is torturous to train at that low a heart rate; b) the logic of “I want to go fast why wouldn’t I train fast” is used; or c) the age old “no pain, no gain” mindset dominates the training regimen. Whatever their reason, most athletes do not realize the importance of a solid base period. The ones that do will never train the same way again.
All of my athletes start their training with a fitness assessment to determine their heart rate zones and current level of fitness. I perform this test with an O2 analyzer. This test enables me to determine an athlete’s current fitness level, heart rate zones, VO2 max, oxygen consumption and exhalation, power output, and much more. Then it’s time to start training, which usually starts with base training.
The Metabolic Machine
Base is the time to develop all of the necessary components of a fully functioning metabolic machine. There are many developments within the body that occur during this time. Let’s focus on my favorite: the body’s ability to use fat as a fuel source. In my opinion, this is the most critical development in base training. Without a fully developed fat burning machine, you will have a rough season as an endurance athlete. Fat is available in the body as fuel in vast amounts (over 100 hours of fuel). Whereas, carbohydrates will only have limited quantities stored in muscles, the bloodstream, and the liver (roughly 1500-2000 kcal). You can easily see why it is imperative for the body to run on fat: the more fuel your body has to burn adds the potential for a stronger workouts, while also getting rid of excess fat.
Let’s look at a real life example of the power of base training. In attachment 1, page 2 you can see the anaerobic threshold (AT) is 147; this is the point where the body stops using fat as a fuel source and starts to use carbohydrates as its main fuel source. Also, caloric utilization from fat is as follows:
• Zone 1=8.6/4
• Zone 2=11.4/3.8
• Zone 3=13.8/3.3
• Zone 4=15.7/1.5
After this test we started a strict base training program for eight weeks and then retested this athlete (see attachment 2, page 2 for the results). His AT went from 147 to 182; and his total caloric and fat utilization increased dramatically. This athlete is now ready to move on to the next phase of training because he has fully developed his base.
Great, What About Me?
At this point, you’re probably wondering: “That’s great. But how do I do this??”
The following is a simplified version of the training; but if you do only this, you will be better off in the long run compared to more than half of your competitors:
1. First, I would start by getting a metabolic test from a trusted source. Ask around— odds are somebody you know has had it done.
2. Secondly, get your heart rate zones (I prefer to use Joe Friel’s cycling zones).
3. Then get a heart rate monitor, and ride in your zone for 2 or more hours, 3 or more times a week, for 2 -3 months. I prefer most base periods last between 8-12 weeks but can be up to 24 weeks.
4. Lastly, get revaluated. If you remained consistent with your base training, you should see a significant increase in your caloric and fat utilization.
Exhilarating? Of course not. But, trust me, you’ll be very glad you did. Hopefully this sneak peek into the science behind base training will help improve your training. If you have questions, feel free to post them on this article’s discussion page!
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Growing up Ron Arroyo was not an endurance athlete; he was a football and baseball player and powerlifter. It wasn’t until he was in his early 30's that he made a commitment to the sport of triathlon. He has coached hundreds of athletes in all disciplines. He currently coaches 50 athletes in triathlon, cycling, swimming and running. He is a USAT, USA Cycling, New Leaf metabolic specialist, and a NASM personal trainer.
To learn more about Ron and his coaching, visit www.arroyoracing.com.