Blog 2: Aerobic Base Training
Part 2: What is Aerobic Base Training? The Foundation of Endurance Performance
In the Part 2 of What is Aerobic Base Training we are going to dive into the phases of aerobic development, signs your body gives you to let you know you need more base training, base training mistakes and how it helps & curbs stubborn injuries! (If you missed Part 1 feel free to skip back to it before reading Part 2).
The Different Phases of Aerobic Development
Phase 1: Initial Base Building (4-8 weeks)
Focus on time rather than pace
Build volume gradually (10% rule)
Establish consistent training patterns
Incorporate strength training
Phase 2: Base Expansion (6-12 weeks)
Increase training volume
Add variety in terrain and duration
Maintain aerobic intensity
Continue with strength training for injury prevention
Phase 3: Base Maintenance (Ongoing)
Maintain aerobic fitness throughout the year
Use base training between intense periods
Good recovery from hard training blocks
Use proper tapering prior to competitions
Signs You Need More Base Training
Through my experience with my own training, coaching and treating endurance athletes, I've identified key indicators that suggest insufficient aerobic base development:
Performance Indicators:
You are finding it hard to hold an easy pace consistently
You struggle with longer training sessions or races
Your times plateau despite increased intensity
Recovery Indicators:
Slow heart rate recovery after efforts
Consistently elevated resting heart rate
Poor sleep quality after training
Frequent minor illnesses or fatigue
Injury Patterns:
Recurring overuse injuries
Tissue quality issues (tight, ropey muscles)
Joint stiffness and reduced mobility
Compensation patterns during movement
The Base Training Mistake Most Athletes Make
The biggest error I see is athletes training is they are running waaaay too fast. This makes it hard to get aerobic benefits and create specific adaptations. This leads to chronic fatigue, poor adaptation, and usually multiple chronic injuries.
True aerobic base training requires discipline to go slow enough to stay aerobic. Many athletes need to slow down significantly when they first start proper base training.
How Base Training Supports Injury Prevention
As a chiropractor, I can't overstate how crucial base training is for staying healthy. The gradual, progressive nature of aerobic base training allows:
Connective tissues to adapt and strengthen
Movement patterns to become more efficient
The nervous system to develop better coordination
Recovery systems to improve their function
Athletes who rush through or skip base training are the ones I see most often for overuse injuries in my clinic.
In our next post, we'll dive into exactly how to structure your aerobic base training for maximum benefit while fitting it into your busy schedule.
Ready to build a bulletproof aerobic base? Dr. Keirstyn can help you design a base training program that fits your goals and lifestyle. Contact our Oakville clinic today.