Training for the 2012 season should already be well underway. This is base training season. As the name implies, the idea is to get a solid foundation on which to build the various other types of training.
Physical training will consist of lots of long easy runs gradually increasing the hours of training over the next couple of months. In order to do this, the easy runs have to be EASY. That means one should be able to hold a conversation while running at this pace. If a heart rate monitor is used, the heart rate should be between about 65 and 75% of the maximum. If the runs are too fast, the weekly volume goals will be more difficult to complete. On top of that, a different energy system than what is desired will end up being trained. Therefore most of the workouts should be at this easy pace. There are several desired effects of base training:
- increase in size and number of capillaries feeding blood to the muscles
- better efficiency in heart
- strengthening of muscles and connective tissues
- greater ability to tolerate training load
- better muscle endurance to tolerate long races or multiple days of racing
Mental Training at this stage of the season is also about building a foundation. Goal setting is important as it guides and informs the training over the next year. It also provides motivation by keying in on particular results at particular races. At which races do the athletes want to be at their best? For most of the athletes that I am working with the following races are the most important:
- Junior World Championships, Slovakia
- Western Canadians and Canadian Championships, Alberta
- North American Championships, Delaware
Monthly, weekly and daily goals should also be set to provide focus to the tasks that need to be completed in order to achieve the desired results during race season.
Another important mental training component at this time of year is relaxation/activation level. It is important for the athlete to be able to get quickly to the desired activation level. Not only is this skill very useful for coping with the stresses of racing but it also essential that the athletes are able to achieve the desired activation level in order to make the most of imagery and focus training that comes later.
