What is Base Training

What is Base Training

During preseason, a common phrase you’ll hear thrown around is base training.  So what is it? In a nutshell, there are two main types of training: aerobic and anaerobic.  Aerobic training focuses on improving cardiorespiratory endurance.  Anaerobic training focuses on increasing muscular strength and your body’s ability to buffer lactic acid in the body.  So when we are base training, we are trying to keep our body in an aerobic state.  Anaerobic training is still important to the endurance athlete, but for the sake of discussion, we will keep this to the base training and talk about anaerobic training in another article.

     

 
   I’m not talking nature’s four seasons, I’m talking as an athletic performance season. As athletes we are really good at training and over training and less likely to take breaks for fear of detraining or decreasing our training benefits.

I’m not talking nature’s four seasons, I’m talking as an athletic performance season. As athletes we are really good at training and over training and less likely to take breaks for fear of detraining or decreasing our training benefits. We all know that recovery is just as important as training itself. So how much is too much? Or, how much is enough?

Are You Ready to Take the Ultra Marathon Leap?

Are You Ready to Take the Ultra Marathon Leap?

I recently got an email from someone that said:

“Dear Coach K,

I wanted to ask your advice.  I have been running fairly regularly for the last 7 years.  Last year I completed my 5th marathon and was very happy with my progress.  I am thinking that I am ready to take the next step and dive into a 50k distance race but am not sure I am ready.  What advice can you give me to help me decide if this is a good idea?”

I get emails like this fairly often so I thought I’d post some thoughts.

Weight Loss vs Power Gain, the Struggle is Real

Weight Loss vs Power Gain, the Struggle is Real

As an endurance athlete, you’ve likely have experienced the simple physics that body weight can have on performance. The concept seems simple: the more or less you weigh, the more or less energy it takes to ride, run, ski, etc. But that doesn’t mean it’s easy to achieve, let alone to know what weight is best for your body, your gender, your goals, etc. The purpuse of this quick article is to help YOU determine your ideal power:weight (P:W) so you can feel strong without putting yourself at risk of being malnourished.

The Why of In-Season Training for Skiing

The Why of In-Season Training for Skiing

Now that touring season is here you may be tempted to ditch off mountain training all together.  Why it can certainly be tempting to leave resistance training and conditioning for the next several months, doing nothing but skiing can decrease your on-mountain performance, increase your risk of injury and possibly compromise your long term development as a skier.  Keep in mind:

Threshold Power: One Method to Determine Training Zones

Threshold Power: One Method to Determine Training Zones

It’s that time of year when everyone is thinking about the upcoming season, planning events and epic rides throughout the summer. There is no shortage of amazing events available on the MTB, gravel bike or road bike. Whether you’re racing downhill, chasing endures or finding the latest amazing gravel event you will benefit from consistent training. 

The Fartlek: What On Earth Is That?

The Fartlek: What On Earth Is That?

If I’m being honest, Fartlek is one of my least favorite words.  However, it’s one of my favorite type of run workouts.  The term “fartlek” is a Swedish word that means “speed play”.  In a nutshell, a Fartlek blends continuous running with interval work.  So what differentiates it from interval work?

Calories, More than Just a Number

Calories, More than Just a Number

To be competitive in endurance sports, athletes must maintain intense exercise schedules. The extensive training programs that you get with MTNRDY demand high energy and nutrient intakes. These energy needs are measured in the units we know, and maybe dread: the calorie, defined as amount of energy needed to raise the temperature of 1 gram of water 1 °C. This seems like a simple definition for something so complex. So, how do we know how much energy we need?

The Lost Art of Off Season

The Lost Art of Off Season

I have noticed a trend (mostly among uncoached athletes) of not taking time for a recovery cycle or off season after a big race or training season.  Often athletes can get away with this for a few seasons, but over time this will lead to burnout, overtraining, and possible injury

Exercising and the Holidays

Exercising and the Holidays

This time of year can be stressful for all of us.  Between last minute shopping (only a couple of days left!), trying to assemble the kids toys, school plays, family parties, travel and everything else exercise can often be the first thing to go. Now listen closely, because I’m going to let you in on a secret known only at the highest levels of strength and conditioning.  Are you ready? Take a deep breath and relax. It’s OK. Missing some training sessions over the holidays doesn’t have to derail everything you’ve worked for.

Enjoying the Process: What we can learn from Artists

Enjoying the Process: What we can learn from Artists

One of my favorite artists is Chuck Close. Chuck is known for his photorealism and massive scale portraits. Even after he has a spinal artery collapse in 1988, he continued to paint and inspire. After recently watching the "Chuck Close: A Portrait in Progress." documentary it really got me thinking about the process and what it means in order to get to where you want to get. 

Running in the Snow

Utah claims to have the “greatest snow on earth”.  Who am I to argue?  It says it right on our license plates.  So if you hate treadmill like me and would prefer some lovely first tracks on those powdery trails, here are some tips you may find useful:

  • Invest in a good pair of spikes.  Snow spikes are something you slide over the bottom of your trail shoes that create additional traction on slick trails.  Think of track spikes - they look kind of like that but can be taken off and put back on when conditions require them.  There are a lot of good brands out there but my two favorite are Kahtoola Microspikes and Yaktrax Icetrekkers.

  • Wear long socks!  If you are used to running in ankle socks like me, you may learn the hard way that even if your ankles are covered by gaiters or long tights, snow can get underneath and sit on the exposed skin.  I got frostbite this way a few years back.

  • Layer, layer, layer.  Even in the coldest temps, I’d prefer a thick merino wool long sleeve with a waterproof lightweight jacket as opposed to a thicker, warmer jacket.  You may feel uncomfortably cold for a few minutes at the start of your run but you’ll be surprised how quickly your core temps warm up and that thick jacket is going to leave you feeling claustrophobic.  The key to layers is making sure you top one is waterproof!

With a few adjustments to your wardrobe, you can run all year round!

Tailwinds,
Coach K

Coaches are the New Doctors

Coaches are the New Doctors

"Everyone can choose their own path, but what we chose is going after creating an honor to the fitness coach. We believe that will be the path that will be one thing that we can hold onto and control. That will make me sleep well at night knowing I am going after the face of fitness by going through the coach and making them change their language. We have to tell coaches to have fulfillment long term which eventually changes the language and fitness landscape."
- James Fitzgerald