Maintenance to Base Period

TRANSITION PERIOD
We just finished a 6 week maintenance block where this period of time allowed a break following a regimented training period and for some of you, major events and competitions. This break not only allowed your body to physically recover but mentally, as well. 

The following are just key points I put together in an "easy to review" format. Please read through all these points before deciding on where you're at.

INJURED? OR JUST RETURNING FROM INJURY?

• Don’t just jump right back into training where you left off OR into the build segment. 
• Ease back into training with low-intensity workouts that are reduced in duration by 50% for the first few weeks.
• If these go well, increase to 75% percent for a few days to another few weeks and reassess. 
• Ramping back up too fast can cause a potential relapse and start the cycle over again.

WHEN IS IT SAFE TO START BASE TRAINING

• Once you have returned from injury OR illness successfully for 2-6 weeks (depending on how long you were off training or how much of your training was compromised) you start the base phase.
• ​If you just finished racing or are coming off of a regimented training period, start your 6-8 week maintenance mode now.
• If you have completed the maintenance phase and are uninjured and feeling rested, you’re ready to start the BASE TRAINING.

THE SHIFT INTO BASE TRAINING

• The base period is where the most crucial work of training is accomplished. 
• You need this foundation to be rock solid if you hope to construct a skyscraper of fitness on top of it.
• During this period your fitness will be increasing, but this will be masked by a low level of fatigue and carrying this day to day as an essential part of the necessary training adaptation process. Because of this, you should not expect your best performance results in training or competitions during this period.
• The majority of your training is spent in Zone 1 & 2 which should feel like an excruciatingly slow pace that should feel like it can’t possibly have any beneficial training effect at all. This will take a lot of discipline for most people.
• The first step is to get that aerobic base built as well as you can manage.
• There is no cookie cutter recipe for everyone. You all will be a little different, however training a steady diet of base training for months on end is what you need before the rest of your training will be effective. 
• Continuous training, or steady state exercise needs to be done often and regularly to have their intended effect.

NEW TRAINING PLANS
Please click on "training plans" on the right hand menu under "categories" to download the new plans.
Please see updates on the google calendar for weekly workouts and volumes.

SUMMARY

• we will be shifting to more flat trails & road on Wednesdays.
• we will have more of a vertical focus the weekends, with a few flat sustained long runs / progressions.
• we shift into more continuous running.
• we incorporate pick-ups into the weekend runs, opposed to Wednesday sessions.
• the programs allow for a very gradual build before Christmas break and returning in January.
• I will write the programs for over the month of December as we get closer to the end of the clinic and see how everyone is doing :)