{"id":25988,"date":"2016-11-07T16:53:48","date_gmt":"2016-11-08T00:53:48","guid":{"rendered":"http:\/\/blog.trainerroad.com\/?p=25988"},"modified":"2016-11-07T18:33:00","modified_gmt":"2016-11-08T02:33:00","slug":"base-training-for-aging-athletes","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/base-training-for-aging-athletes\/","title":{"rendered":"Should Aging Athletes Hold Back on Intensity During Base Training?"},"content":{"rendered":"

When it comes to base training, Head Coach Chad Timmerman usually recommends Sweet Spot Base<\/strong>.<\/p>\n

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Sweet Spot Base<\/a> is more intense than a Traditional Base<\/a> training approach. Everything from neuromuscular bursts to VO2 max intervals and\u00a0Sweet Spot work is included to get you generally fit in a hurry. When an athlete who\u2019s \u2014 physiologically \u2014 getting older hears this recommendation, they sometimes wonder if Sweet Spot Base is right for them. We\u2019ll see questions like:<\/p>\n

Is Sweet Spot Base a good plan for someone my age? Will I be able to handle the intensity?<\/em><\/p>\n

Yes and yes. Assuming you have no pre-existing conditions or lingering injuries limiting your activity, Sweet Spot Base is a safe and highly effective base training approach for aging athletes.<\/p>\n

The Intensity Factor<\/h2>\n

Training, at the base level and beyond, should provide a stimulus that challenges what our bodies can do right now. This rationale especially applies as we get older. Like we\u2019ve touched on in a previous discussion on aging endurance athletes<\/a>, the intensity included in plans like Sweet Spot Base is in fact one of the only methods to combat physiological aging. When we\u2019re no longer challenging our aerobic and strength capabilities, we run the risk of perpetuating the age-related performance decline.<\/p>\n

The Time Factor<\/h2>\n

Time \u2014 not intensity \u2014 is the main determinant of whether an aging athlete should choose Sweet Spot Base or Traditional Base<\/a>. Many cyclists have good intention when they decide to do their base training the traditional, low-intensity way. The trouble is, they often don\u2019t have the circumstances in their life that allow them to ride as many hours as they need to achieve real fitness gains.<\/p>\n

If you want to see significant aerobic improvements from riding at a low intensity you have to ride a lot<\/strong>. So unless you have at least 12 hours\/week to train, we don\u2019t recommend the Traditional approach.<\/p>\n

How Aging Athletes Should Adjust Their Training Plan<\/h2>\n

Coach Chad<\/a> is currently in the process of creating a \u2018Master\u2019s Plan\u2019 to help guide riders through their training as they age. In the meantime, know that every TrainerRoad plan is flexible. Once you\u2019ve chosen your base training approach, here are a few specific ways aging athletes can adjust the plan they\u2019re on:<\/p>\n