Base Training is Critical

First you should have a good Base to your workouts. This is where you create repetition and go slow. That’s right your workouts should fell effortless which means go slow. Use your heart rate monitor and Perceive Exertion. Schedule your workouts that you know you can create a habit. Holidays can interrupt your training but have a backup plan. The workouts should be quality not quantity. Work on your weaknesses in each sport not the weakest sport. Build the time and mileage slowly that you can maintain for a couple weeks easily. My Base Training is 2 months. As an example, I am using my plan for this week: Monday – bike maintaining 90 RPM at level I can do for 45 minutes; Tuesday – run easy 4-5 miles and strength workout; Wednesday – swim mile (warm up 500y/drills 400y/main set: build on 25s 4 x 100/6 x 50 kick on back 25/swim 25/cool down 200 with back/free/breast/free); Thursday – run Turkey Trot with friends; Friday rest day; Saturday – long run 8-10 miles; Sunday – bike 10-15 minutes, swim 2000y (warm up 500y/drills 500y/main set: Build pyramid (50/100/150/200/150/100/50) /cool down 200 with back/free/breast/free) and strength workout. Most important be patient with your workouts during this training period, with yourself and everyone around you. One day, it will all click and you will be smiling.

Published by Pam Houck

Work in the health industry as personal trainer, running and multi-sport coach. As an athlete with celiac disease and asthma, I don't let it limit me to compete in road races and triathlons.

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