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Training Information
> Winter Training Tips and Information
> Fixing a Bad Climbing Habit - Fred Matheny
> Hills, Chocolate Milk and Ice baths
> 2008 NYC Marathon Notes
> Final Marathon Tips
> Starting Lines 27: Big Miles - Joe Henderson
> Make Your Running More Efficient
> Get out of your comfort zone
> CP Map - call boxes & bathrooms
> Tri Stroke Clinic 2008
> 5 Keys to Swimming with Drills and Contstraints
> Triathlon Swimming
> Five Keys to Swimming with Drills
> Triathlon Swimming
> Swimming Balance
> Swim Stroke Clinic presentation
> Swim Stroke Clinic Handout
> Five Keys to Triathlon Swimming
> Running Speed Workshop - Handout
> Running Speed Workshop - Workout
> Pre
> Running Speed - AG Tri Club Workshop
> Speed Drill Workshop
> Post Workout Nutrition - Chocolate Milk
> Periodization...Say What?
> Rest & Recovery
> Training Short Cuts ... Beware!
> Resting Heart Rate
> Getting Ready for Your Marathon
> Running Your First Marathon
> Last Minute Marathon Tips
> Getting Ready for your Marathon
> Pre and Post Marathon Tips
> Four Tips for a Good Season
> NYC Marathon Course Map
> Macro Periodization
> Spring Has Finally Arrived
> Bike Safety - from Joe Friel
> Winter Weather & Training
> Missed Workout Days
> Training for Women over 50
> Marathon to Ultra-Marathon
> Winter Training (Base Phase) - for triathletes
> In Training for Triathlon
> Tip of The Month #7 - The Day Off
> Tip of The Month #1 - Select your "A" race
> Tip of The Month #2 - Build Mileage (Runners)
> Tip of The Month #3 Build Mileage (Triathletes)
> Tip of The Month - for runners - Base Phase
> Winter Training Workshop - Handout
> Winter Training Workshop - powerpoint
> Tip of The Month #5 Strength Building (LT)
> Tip of The Month #6 Lactate Threshold
> Tip of The Month #9 - Warm-up
> Tip of The Month #10 - New?
> Designing a Training Plan That Works ppt
> Designing a Training Plan That Works forms
> Designing a Training Plan That Works forms
> Plyometric Exercises
> Planks
> Achieve Your Resolutions - HR presentation
> Achieve Your Resolutions - HR Training handout
> Achieve Your Resolutions - Try a Tri presentation
> Achieve Your Resolutions - Try a Tri handout
> Central Park Training Etiquette and Safety
> Tire Changing
> Bike Tune-up Time
> Bike Maintenance
> Bicycle Maintenance Checklist
> Tip of The Month #4 Bike Fit
> Bike Gear Chart
> Tip of The Month #8 - Hills (Cycling)
> Tip of The Month #11 - Pedaling
> Cycle Tip Sheet
> Cycling Tips Lanterne Rouge Standing on Climbs
> Cycling Tips from Lanterne Rouge - Aero Bars
> Brake Levers
> Tips for Winter Riding
> Winter Riding
> Cycle Training - Introduction
> Cycle Training Clinic
> Route Sheet: Central Park to Nyack via Rt. 501 NJ
> Gold Coast Tri Training Program - Presentation
> Gold Coast Triathlon Training Program - Handout
> Gold Coast Tri Strength Phase - Handout
> Gold Coast Tri Strength Phase - Presentation
> Gold Coast Clinic Skills for Triathletes
> Gold Coast Tri Skill Sets - Handout
> Gold Coast Tri Building Speed - Presentation
> Gold Coast Tri Speed Building - Handout
> 2005 Grand Rapids Marathon Training Plan
> Grand Rapids Macro & Micro Periodization
> Grand Rapids Training Plan
> Grand Rapids Pre & Post Marathon Tips
> Gold Coast Tri Getting Ready to Race - handout
> Gold Coast Getting Ready to Race - presentation
> Marathon to Ultra-Marathon
> Swimming to Manhattan

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Tip of The Month - for runners - Base Phase

During the winter you should be focusing on two things – building base mileage and building strength.  The majority of your efforts and training time should be spent on those two goals. 

Racing During Base Phase Training

Races are to be avoided.  Not all together, but they must fit your training plan and not take away from your training time or effort.  Don’t sacrifice a long workout for a race.  If your plan calls for a long ride on Saturday and a long run on Sunday, it is possible to race on Sunday.  Just add miles before the race.  Adding miles before (instead of after) the race allows you to get in the long workout and race at less than race effort. 

Build Mileage

Increase your mileage during the Base Building Phase.  Work in two and four week training blocks.  Weeks one and two do the same mileage for the week and for your long workout.  Week three increase the distance of your long workout.  Week four do the same mileage as week three.  Week five is a recovery week – decrease your weekly mileage and the distance of your long workout by 10 to 20%.  This will allow your body to recover and rebuild muscle. 

Week

Weekly Mileage

Long Run

1

30 miles

8 miles

2

30 miles

8 miles

3

33 miles

10 miles

4

33 miles

10 miles

5

35 miles

8 miles

6

38 miles

12 miles

7

38 miles

12 miles

8

40 miles

14 miles

9

40 miles

14 miles

10

38 miles

10 miles

11

45 miles

16 miles

12

45 miles

16 miles

13

45 miles

18 miles

14

45 miles

18 miles

15

40 miles

12 miles

16

45 miles

20 miles

Build Strength

By increasing both your weekly mileage and the distance of your long workout, you will be building endurance and strength.  But, you need to do a bit more during the Base Building Phase.  One of the misconceptions of the Base Building Phase is LSD.  LSD is usually referred to as Long Slow Distance.  But, it originally meant Long Steady Distance.  And it was only one part of the Base Building Phase. 

As you build distance and endurance, you should also begin building strength.  One workout per week should be devoted to strength building.  The best way to add a strength building workout is to add hills.  Doing hill drills and repeats builds strength and reduces the risk of injury. 

Plyometrics

You can also add a supplemental workout to your weekly training plan.  Plyometrics are an excellent strength building method.  Add a single Plyometric session each week.  This session should only take 30 minutes.  Select a routine that emphasizes leg strength.  Be sure to warm-up and cool-down properly.  Focus on leg strength.

Explosive Strength

Explosive strength has been shown to be a key element of running and cycling performance.  By increasing your explosive strength during the Base Building Phase you will prepare your body for the Speed Building Phase.  Plyometrics is an excellent method of building explosive strength.

Weights

Weights are the traditional method of building strength.  Use free weights so that you are building strength around the joints and not isolating single muscles.  Use light weights and a high number of repetitions.  Start with a weight you can lift 12 to 15 times.  Do not work to failure. 

Use free weights to build upper body strength.

Have a Plan

Your training needs to be well designed.  Select a Key Race.  This is the race all of your training is geared towards.  Plan your training phases back from your Key Race – Taper, Speed Building Phase, Strength Building Phase and Base Building Phase.

Now add secondary races to your schedule.  Select races that will compliment your training plan – races that fit the training phase – and races that will prepare you for your Key Race.  If you are attempting your first Triathlon, include running races up to the distance of the run portion of your first Triathlon.  If you are moving up in distance, schedule a few races at shorter but increasing distances. 

Build for Two Years Ahead

The real benefit of this type of program is two years in the future.  You will reap benefits during the first year you adopt this approach to your training, but the greatest benefit will be two years after you start this type of program. 

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Neil L. Cook, 212-472-9281 or 917-575-1901 or Coach@SLB-Coaching.com or Neil.L.Cook@mindspring.com
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