A Practical Guide To Base Training With Kolie Moore
Jan 12, 2022
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Topics covered include the importance and intensity of base training, adaptations in the body during base training, transitioning to the next training phase, nutrition changes, training on flat vs. hilly terrain, indoor vs. outdoor workouts, individualizing training approaches, and the significance of base training in cycling.
01:10:44
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Quick takeaways
Base training encompasses various activities that improve overall fitness and lead to long-term improvements in endurance performance.
Base training should be individualized to address specific needs and weaknesses, focusing not only on endurance but also on developing FTP and VO2 max.
Low intensity base training is crucial for improving mitochondrial density, fat utilization, and endurance, even for elite athletes at their genetic maximum.
Deep dives
Importance of Base Training
Base training is crucial for endurance athletes as it lays the foundation for high performance. It encompasses a range of training that leads to long-term improvements. Base training can include activities that improve overall fitness and provide positive adaptations, such as increasing FTP and building endurance. While base training is often associated with long, slow endurance miles, it is important to focus on any training that will have a long-term positive impact. The goal of base training is to develop a well-rounded athlete and prepare them for more advanced training phases.
Defining Base Training
Base training can be defined as any training that contributes to long-term improvements. It includes activities that improve an athlete's fitness and performance. While many people associate base training with endurance rides, it can extend beyond that. For example, base training can involve developing an athlete's FTP and VO2 max, setting them up for greater improvements in their performance. Base training serves as the building blocks for further specialization and training in specific areas.
Individualizing Base Training
Base training should be individualized to address an athlete's specific needs and weaknesses. In some cases, athletes may need to focus on developing certain skills or addressing weaknesses outside of traditional base training. For example, if an athlete has a weakness in sprinting or one-minute power, it may not be ideal to solely focus on those during base training. Instead, base training can involve working on overall fitness, building muscle mass, and improving aerobic capacity to lay a strong foundation for future training phases. It's important to consider an athlete's training history, goals, and constraints to tailor base training effectively.
Benefits of Low Intensity Training
Low intensity training can lead to improved mitochondrial density, fat utilization, angiogenesis, and blood volume for better long-term fat burning and endurance. It is important to engage in low intensity base training to build these adaptations.
Base Training for Elite Athletes
Even elite athletes who have reached their genetic maximum can benefit from base training. For these athletes, base training focuses on improving endurance and enhancing muscular and metabolic adaptations. The training is often periodized and tailored to individual needs.
Importance of Recovery
Recovery is crucial during base training, especially for time-crunched athletes. Overtraining can be detrimental, so it's essential to listen to the body, avoid excessive intensity, and prioritize rest and proper nutrition. Recovering well is often more important than pushing harder during this phase.
What intensity should your base training be performed at?
Adaptations that occur in the body during base training
How to know when to move on from base training
Nutrition changes during base training
Training on flat vs. hilly terrain
Indoor vs. outdoor workouts
Guest Bio:
Kolie Moore coaches professional, elite, and amateur athletes of all disciplines at all levels. He's consulted for World Tour teams, world champions, national team coaches, is part of the WKO development group that creates and tests new and advanced cycling analytics, independently developed many unique analysis tools for road racers and sprinters, and educates and develops other coaches.
Kolie is a lifelong cyclist, national championship medalist, and former Taekwondo instructor and competitor (3rd Dan; selected for international WTF and ITF competitions, and Junior Olympics competitor). He holds a BS in Biology from Boston University, where he learned biochemistry, metabolism, and physiology. This background gives him a scientific and fundamental understanding the unique optimization required for each individual that is reflected in his training methods.
