If you’ve ever heard one (or more) of the colloquialisms: build your base, the base is the place, long slow distance, conversational pace; they all come back to one thing,the essential nature of base training.And generally speaking, athletes fall into two camps: they either love it or they suffer through it so they can get onto the fast and fun workouts. Regardless of preference, there is a good reason why base training is a staple of every training program. Shaky foundations don’t produce solid future structures. As such, rushing through the base phase can shorten your athletes’ season and/or limit their peak fitness level simply because they lack the capacity to extend their fitness further before they need to recover and rebuild. Here’s how to guide your athletes into getting into the base level mindset and understand the value of this kind of hard work.
=有氧工作能力
This isn’t just the season’s foundation your athletes are building, it’s the foundation of every period and every week of training.Zone 2training should take up the majority of their time and should be seen as both capacity management and recovery. The larger base they build, the larger total capacity your athletes will have to work within later phases of training.
精英级别的跑步者每周必须跑100英里以上，这样他们才能有足够的时间才能真正成为世界一流。他们所做的基础训练使他们能够完成具有挑战性的锻炼，并在整个赛季中进步时仍积极恢复和保持健身。简而言之，如果您没有与之合作的基础，那么您将在季节性的潜力上盖上帽子，并在适应性峰值下缩短寿命。
What are we really building?
New athletes usually just want to run and get faster. Once they achieve their early goals, they can fall into an ugly slough of frustration and plateaued fitness. This is generally attributed to ignoring principles of training and asking their bodies to adapt too quickly by running hard, too often and never fully recovering.
Building a true base allows athletes to become very efficient at buffering low levels of lactate. Base building primes their system, whilespeed work and intervalsteach the body how to better buffer higher levels. Base training also builds additional capillaries to help athletes better transport oxygen, along with increased glycogen storage capacity. Capillarization and efficient gluconeogenesis are key to high level performance. Lastly, we can’t forget that base training also benefits athletes metabolically—when done correctly the body utilizes free fatty acid as fuel and preserves precious glycogen stores for workouts.
运动员卡住的地方
我想回到我们之前讨论过的那个泥浆中 - 当运动员过于努力时，太多了。在第3区运行是在积累中作为目标节奏锻炼的有用，但是当您试图帮助运动员建立长期健身时，这并不有效。在第3区跑步给出了进步的幻想，因为当我们跑步更快时，我们会感到更加成就，但事实是，您的运动员今天在明天的利润中咀嚼。
Also, running in Zone 3 frequently sends mixed messages to the body as you’re using a mixture of fat and carbohydrates for fuel. You’re running at a pace that produces a moderate-to-high level of lactate at a heart rate level that is neither recovery nor threshold. If purgatory was a heart rate zone, it would be Zone 3 because nothing gets done and it ultimately diminishes overall training range.
Mitochondria & Glycogen
自行车或跑步上的这些慢速英里确实是为了利用两种最重要的耐力生理学部分：增加线粒体密度和糖原储存。如果您的运动员专注于跑步更长并完成他们的第一马拉松或Ultra或骑行第一世纪，这一点尤其重要。
When we say mitochondrial density, I mean increasing both the size of the cell and the number of cells. This allows for more efficient energy conversion to the working muscles and ultimately allows athletes to work at a higher pace for longer periods of time. To transport that energy quickly, we also need to increase how much oxygen athletes are transporting to those high-demand muscles. Think of base training as increasing the size of the engine – the bigger the engine, the more air and fuel it’s going to need. One contingency to note is that instead of guzzling gas, the body becomes more fuel-efficient when the engine gets bigger. To meet those fueling needs our bodies adapt to createa larger fuel tank filled with glycogen. All of this allows athletes to go further and longer before they break down.
