Training Tips for endurance athletes. There is always more than one way to do something, here is a place to discuss different training tips for each phase in a training program. The off-season and base training period of any training program can quite possibly be the difference in reaching your goal or PR and not. For this is when you create your engine to race with. Ten tips to a successful off-season and base training period.
Base training: Building Aerobic strength, Core conditioning, Skill development, Preparing the body for the next stage.
- Take time away from your sport. If you are a cyclist get in some swimming, or running to allow your cycling legs some rest before base training. The same for runners have fun on the bike or pool.
- Restart or start a weight training program to address your hips and core. Be sure to look for exercises that will contribute to your sport. Hire a trainer that specializes in endurance athletes.
- Plan your race season and your A or most important race. Selecting other races to support your goals is a great way to keep focused on the prize. For those racing a series pick a time to peak and plan your race season around that.
- Hire a coach or get a training program. This is the best way to stay on track to reaching the starting line and finishing the race. Having coach is like placing a spotlight on your training and identifying the blind spots. By analyzing your training and race results adjustments can be made.
- Trust your coach or training plan. It is important to have a coach that responds to your questions and concerns. If your coach or training plan doesn’t work for you find one that does. It may feel like a leap of faith however you have to believe in the end result.
- At the start of any training plan an assessment needs to be done to establish your training zones. These zones prescribe the efforts you should be training in. If you train with power a power test should be conducted to establish power zones. Plug these zones into the training plans you are using. If you are being coached these are the training zones in each workout.
- For winter training environments an indoor trainer or treadmill may be you only option. Use this equipment for steady state exercise. It is a great way to control intensity and build a strong base. Keeping in mind that you are working primarily in lower training zones with short efforts in higher zones.
- One of the most common mistakes in training is to go hard on your easy days and to go easy on your hard days. Remember what training period you are in. Your team or training buddies may be in a different training period.
- Find a training log you like to use. Workoutlog.com and TrainingPeaks are two great online training logs. This will be valuable feedback for your coach or you to review.
- Work on off season limiters. The parts of your race that needs the most attention. Working on your swim stroke with a coach or masters program. If your bike needs work, look at getting a bike fit or cycling drills on the trainer.