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So now you’re committed. You have signed up for the BIG race. Whether it’s your first triathlon or you’re trying break your PR from last year at Lake Placid, the time is now to start laying down the foundation.  So what is your foundation? What does that mean for you?

When most of us think of “base” fitness, we think of lots of miles at an easy pace. And to a certain extent those thoughts are correct. We all need a certain level of general fitness and strength to finish a triathlon.  The amount and level of this “base” fitness will vary depending on your race distance. To make things simple, let’s say that you’re at the beginning of your training (base training).  Whatever the distance you’re training for,  this base training is intended to provide you with the skills to finish the race. In other words, to survive.  Then you can work on surviving well and finally move onto your “goal” time or beating whomever.

There are a few basic elements to work on during your base phase. The most obvious one is cardiovascular endurance. This is done with long workouts at a low to moderate level. The other one is technique. This is probably the most overlooked aspect of the sport, especially when it comes to the bike and run. 

Cardiovascular Endurance:  This can pose a problem when winter is all around us. Daylight and the cold can keep us inside. The first step is to try and find a good balance of training indoors, outdoors, and cross training. Do this to keep your self training consistently throughout the whole base period.

As I mentioned before, the amount and length of your workouts will vary depending on your performance goals for the coming season.  It is also important to understand that endurance is cumulative. In other words that 45’ spin on the trainer by itself is not worth much. But when you do it 5+ times per week, for several weeks, the effect is priceless. Add in some specific workouts for your distance. Put in some effort to better your weaknesses and you’re on your way to a great year.

Technique: Ever watch a bike race on TV? Ever notice how after the domestiques (the workers) ride themselves into ground harder than you have ever seen or heard of?  But after a few moments they seem to be pedaling easily and fluidly despite their slower speed and lactic acid levels that would kill any normal human being? You’re seeing efficiency at its greatest. Good technique and efficiency will allow you to put all your energy into forward motion and even help you recover quickly during a race. Yes, during the race. That one minute in transition or the long down hill on the bike leg. A high level of efficiency will not only make you faster outright but will conserve energy in the early parts of the race so that you will have it at the end, when you need it most.

Imagine this: You’re in a swimming race. You blast out of the gate to take the lead, and you are winning! As the rest of the competition starts to sprint for the finish line they begin to close in on you. You are a strong swimmer, stronger than all the rest, but as your muscles burn and lungs scream you slow a bit, but not that much. You’re going to win! But your then technique starts to falter. You start slapping your arms around in desperation. You slow even more despite working even harder. You lose, caught on the line by the charging field.

This is an extreme example but a very real one. If your technique and efficiency had been better, you would have won. You must not only have sound technique, you must also be able to use it when the going gets tough. You may in fact be a very strong runner but are unable to use that skill because your technique on the bike and swim is sub par. Having a high level of efficiency becomes more and more crucial as your race gets longer.

This is what makes triathlon such a difficult and satisfying sport. While the cyclist or swimmer needs to be a totally “complete” cyclist or swimmer, the triathlete needs to be as efficient as possible at four sports. Yes; swimming, cycling, running and triathlon. With the right type of work now over the winter, you’ll be primed for a great year!