Blog 4: Aerobic Base Training
Part 4: How to Keep Your Aerobic Base Strong All Year (Without Going Crazy)
So you've built your aerobic base using our tips from Part 1 / Part 2 & Part 3 ! But here's the plot twist: if you don't maintain it, you'll lose it faster than your New Year's resolutions.
The good news? Keeping your base doesn't require nearly as much work as building it. Think of it like maintaining a friendship—a little regular effort goes a long way!
The Truth About Your Aerobic Base
Your aerobic base is like a houseplant (stick with me here):
Give it a little attention regularly = it thrives
Ignore it completely = it dies a slow, sad death
Overwater it = you might actually kill it with too much intensity
At Endurance Therapeutics, I see athletes make the same mistake over and over: they build an amazing base, then completely abandon it when life gets busy or they want to "get fast."
The Magic 80/20 Rule
Even when you're doing other training (speed work, strength phases, etc.), aim to keep 80% of your cardio at that easy, conversational pace we talked about.
What This Looks Like:
Doing speed work? Your warm-ups and cool-downs count as base maintenance
Lifting heavy? Those easy bike rides between sessions are gold
Training for a race? Most of your runs should still be chatty-pace
Real Life Example: If you do 5 cardio sessions per week:
4 should be easy base-building efforts
1 can be your "fast and furious" workout
The Minimum Dose That Actually Works
Here's what science (and my years of experience) tell us you need to maintain your base:
The Bare Minimum:
2-3 easy sessions per week
60-90 total minutes of aerobic work
At least one session that's 30+ minutes
The Sweet Spot:
3-4 easy sessions per week
90-150 total minutes
One longer session (45-60 minutes)
That's it! No need to over do it and risk over-use injuries that I see all to often at Endurance Therapeutics.
When Life Gets Crazy
Face it. Even with the best of intentions some weeks just get away from us. Instead of throwing in the towel and saying ‘I’ll make up for it next week’, here are some suggestions on staying consistent through busy times.
Super Busy at Work?
3 sessions of 20 minutes each
Walk during lunch breaks
Take stairs instead of elevators
Park farther away (every step counts!)
Traveling for Work?
Hotel gym treadmill + Netflix = winning combo
Explore new cities on foot
Swimming at hotel pools
Airport walking between flights
Dealing with Injury? This is where my chiropractor hat comes in handy:
Upper body injury? Focus on walking or easy cycling
Lower body issues? Pool running or upper body ergometer
Back problems? Swimming might be your new best friend
Seasonal Strategies That Actually Work
Fall/Winter: The Base Building Season Time to bulk up that aerobic engine:
Longer, easier sessions
Try new indoor activities
Cross-country skiing if you're lucky enough to have snow
Hot yoga (yes, this counts!)
Spring: Race Prep Mode Keep the base while adding some spice:
Maintain 3 easy sessions per week
Add 1-2 higher intensity sessions
Use base sessions for recovery between hard workouts
Summer: Fun and Maintenance
Mix in outdoor adventures (hiking, paddling, cycling)
Use vacation activities as base training
Beach volleyball, anyone?
Coming up in Part 4: How to know if your base maintenance is working (and what to do when life throws you curveballs).
Want a personalized year-round plan that actually fits your real life? Dr. Keirstyn specializes in creating sustainable training approaches for busy people. Let's chat at our Oakville clinic!