What Happens If You Skip Aerobic Base Training
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- เผยแพร่เมื่อ 16 ก.ย. 2020
- So what happens if you skip the aerobic base training phase of your training plan? Here are two things that could happen if you don't include base training first...and why...
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Thanks, this is very educational. Good to know the reasons behind the concepts
Love the look of your channel! Looking forward to hearing your tips.
Thanks so much!
Very helpful! I am currently doing MAF training in preparation for the 2021 LA Marathon. For the past couple years I have been in the grey zone and decided it’s time for a change.
You won't regret it. Your body will thank you.
Thank you! It all makes sense now
Well explained Sir
Thanks for the clear explanation. I've never taken the time for base building, and my injury history and race results reflect that. I have a race in 7 weeks. After that my weather turns icy, snowy, and freezing. I figure I'll take the winter as my base building, then hopefully crush a race in the spring. Looking forward to seeing your metabolic testing video!
Winter is a good time for that! If you have snow, you will definitely be forced to slow down. Just make sure you get to your race healthy in 7 weeks!
Well said!
Thanks Josh!
Thanks. Not sure if I caught on the dot, but when I see I overshot training I taper more aggressively so as to not be injured on race day.
I actually got an aerobic threshold test done in a lab. And maf is like 35 bpm too fast for me. I need to walk for several months building up mileage as my aerobic threshold was 110 bpm. I was spinning my wheels training between 130-145 bpm
Thank you for the video. I have been doing MAF for 3 months and have been tempted to jump out of this base training too early. This helped me be patient and not feel like time doing MAF is somehow wasted.
Can take 3-6 months before you fully realize the benefits. Patience is definitely the key!
@@AverageRunningPT maf running every run? or I can add tempo and intervals? thx
given that I am preparing for a 2.4km race, how long should my long run be and what kind of weekly mileage should I be targeting?
I have the opposite issue since aerobic fitness, rather than race performance, is my main focus and I have no competition in the foreseeable future (so there is no time constraint). How long would it take for me to reach a noticeable plateau in my aerobic fitness ?
What should I do then ? Try to reach a new peak in hopes of resetting my response to base training stimulus (knowing that the intensity distribution will stay close to 80/20 or 90/10 in favor of low intensity running anyway) ?
My question boils down to this: how should people who want to indefinitely increase their aerobic fitness as effectively as possible train ?
Great topic
I see this a lot in high school cross runners
What about if you base trained for 5 months this year because of no track season? Can you have too long of an extended base period?
It would still be worth it to periodize the training and run a few time trials just so the runner doesn’t get stale. But if that long period of base training is in place, then keeping the runner under control when cross country season does roll around is very important. I know there are a lot of high schoolers itching to race again.
Thanks
Thanayul pongpan you are welcome!
Bro! You got 16 week training for sprinter program
How to breathe in aerobic phase in and out through nose ya with both nose and mouth
I find that a less demanding, or more adaptable to lower bpm activity of similar type - like cycling - can be helpful to build aerobic base. I suppose it is easier to bike in 110 bpm that run (for some people). I would use it to help with low bpm running...?
It will certainly continue to train the cardiovascular system. But it might stress the muscular system differently, thus making the cardiovascular system adapt differently because of different muscle usage.
Nice explanation of a misunderstood topic. How long do you think we can remain in peak condition after a proper training block? It would be great to stay in race condition for several weeks and be able to perform at our best for more than one race.
Consider that a peak includes a taper. That taper probably shouldn't be much longer than 2 weeks, but of course you can still perform well on the training that you are doing. But proper periodization into training blocks with a goal race in mind is likely going to be your best bet.
Justin, thanks for this. This is an interesting topic and one that I'm only just beginning to explore. As you know I've been doing nothing but MAF base building for the last 11 months. This month is the first time I've added some higher intensity runs to my routine. Nothing too crazy, just a couple of 30-40m efforts at HR 150-155 (my MAF is 140) sprinkled into my weekly runs. Total time spent running above MAF won't exceed 15% of total weekly running time. So far I'm really enjoying these higher intensity efforts and it's great to see how the base building has made me a stronger runner. I've also noticed my pace getting quicker for my easy MAF -5 to -10 runs as well although that's a combintation of various factors incl cooler weather. But I know the hills and higher HR efforts are helping as well. Once we're done with September I would like to continue with these efforts as I feel they are very beneficial.
My question is: with no races on the horizon how should I approach building a training plan in general? Next race will probably be Valencia Marathon in Dec 2021 so there's plenty of time. I want to keep building the base, I think I could still make a lot of improvements here. But I also want to learn what I am capable of at higher intensity eg I'd like to know how long I can run for at HR 160 and so on. Generally love base building and running at an aerobic intensity but I don't want things to get stale.
One thing missing from my routine is strength training and I know I should start doing some of that but time is a big limiting factor. Currently running between 8.5 to 11 hours a week and I don't have more time to dedicate to training without having a serious argument with my lovely wife!
Periodization of training is important! I would think about running a few hard time trials throughout the course of the next year before your actual race in Dec 2021. This way you can build actual training blocks into the year. The benefits of this is to prevent the routine from getting stale, but also to periodically work on these other energy systems. If I were you, I would break up the year into 16 week training blocks where you have 6-8 weeks of base building, then increase intensity gradually throughout the rest of the block. Put in a true taper, give a hard race like effort, then take a full week rest and recover between blocks. The body needs that reset every now and then.
@@AverageRunningPT This is very helpful Justin, thank you. I really like the idea of breaking the year into various training blocks and I'm going to do just that. Makes a lot of sense. Glad you mentioned the rest week. This is something I need to be more mindful of. I'm getting a little attached to the numbers I post on Strava so a rest week hasn't been on my mind at all. I had a back off week early Aug but it was still a 50 mile week. I'm going to look to have a proper rest week over the Dec holidays so I can start 2021 fresh and ready go. Thanks again.
Are there any tips for “rebuilding” an aerobic base? I lost mine ever since Covid hit :/
The same as building to begin with. Gradually do a little more all the time. With COVID, there are still so many unknowns, so make sure that everything that you are doing is cleared by your doctor.
Isn't it odd that swim teams don't do aerobic base building as a phase? I wonder if it's running specific because running has a certain amount of strain on the bones and ligaments that swimming doesn't. In that case it might better be considered body preparation and not specific to the aerobic system since other aerobic sports don't require it.
I don't understand all the ins and outs of swimming, but it is absolutely true that the base building phase is not just for the aerobic system. There is a certain amount of connective tissue strength that has to be there before adding in all the pounding of up-tempo and speed work.
Do you have an opinion on the best non-lab max HR test?
th-cam.com/video/Z2EZNU_HIR4/w-d-xo.html
I like this one for figuring out HR zones.
I want to prepare for sports 1500m and I have 2 years what I have to do speed workout or long running
Both! You still have to build that aerobic base first. If you have 2 years then I would break that up into seasons and different training cycles where you build your aerobic base first then build toward a peak race with speed work. This will give you an idea of what will work for you in your build up but also keep injuries at a lower chance of occurring.
1,What your own maximum heart rate
2, resting heart rate
3, heart rate reserve
4, training intensity of 40%,50%,60%,85%
Today I drew the pyramid for the runs done during the month of October.
Weekly - 64km (40 miles)
Zone 2 - 40 km
Zone 3 - 16km
Zone 4 - 5km
Zone 5 - 3km
Looks like you spent a bit more time in Zone 3 than you should have. Unless you were training for something specific...
@@AverageRunningPT thanks for the suggestion. Will reduce to 10km from this month