O QUE FAZER NO PERÍODO DE BASE NA CORRIDA

Summary

In this video, Daril Guimarães (Abelardo) explains the importance of the 'Base Period' in long-distance running. He emphasizes that this phase is about building a solid foundation through moderate volume and quality training, avoiding old-school methods that focus on high volume with low quality. Daril shares how he adapts this period for his athletes, including strength training and functional running drills, to prepare them for more intense, competition-focused training. He invites viewers to follow his personalized training programs and encourages them to share their own experiences with the Base Period in the comments.

Takeaways

• 😀 The speaker, Daril Guimarães (known as Abelardo), is recording a video in a car, emphasizing the challenges of filming in such conditions.
• 😀 The main topic of the video is 'the base period' in running training, a crucial concept for building physical conditioning.
• 😀 The 'base period' is part of a larger training cycle, which includes the transition period, conditioning, and competitive periods.
• 😀 During the base period, the focus is on building a strong physical foundation, similar to constructing a house, where a solid foundation (conditioning) is required before moving on to advanced stages.
• 😀 In the past, base periods often involved high-volume, low-quality training, which could be tiring and lead to slow progress in later stages. The speaker advocates for a more balanced approach today.
• 😀 Instead of focusing on high-volume, low-quality training, the speaker recommends moderate-volume sessions with a focus on quality, including incorporating some speed work at a lower intensity.
• 😀 The old-school method of circuit training, with no rest between exercises, is no longer recommended, as it can leave the athlete too fatigued without providing meaningful benefits for later stages.
• 😀 The speaker advocates for strength training, either in the gym or at home, as part of the base period, with a focus on specific strength for running (e.g., ramp work and hill intervals).
• 😀 Intense interval training, like 200m or 400m sprints, is avoided during the base period because it's too taxing on the body and can hinder progress.
• 😀 The base period is about gradually building conditioning with manageable quality and intensity, preparing the body for the upcoming specific or competitive training phases.
• 😀 The speaker offers online coaching and customized training programs for various race distances and fitness levels, and invites viewers to join a dedicated group for more information on these programs.

Q & A

What is the 'base period' in road running training?

The base period refers to a phase in running training focused on building aerobic conditioning and endurance. It is an essential foundation before progressing to more intense, specific training closer to competition.

How does the base period differ from other phases of training?

The base period is distinct from the transition and specific phases. It focuses on lower-intensity, consistent running to build endurance, while the transition period involves reduced training intensity, and the specific phase prepares runners for competitive events with more intense workouts.

Why is it important to focus on quality during the base period?

Focusing on quality during the base period, rather than simply increasing volume, helps to build a stronger foundation of fitness. This approach avoids the fatigue that may result from excessive training volume and ensures more effective progress into the next phases.

What did the old training methods for the base period include?

Old training methods for the base period often emphasized high training volumes and circuit exercises without much focus on quality. This led to gains in aerobic capacity but also resulted in slower transitions to more intense training.

What kind of running workouts should be done during the base period?

During the base period, runners should incorporate moderate-intensity runs that include some pace work. The pace should be slower than competition pace, but the idea is to add some quality to the volume, ensuring the runs are purposeful and help develop endurance without exhausting the body.

Why does the speaker suggest avoiding excessive volume during the base period?

Excessive volume during the base period is discouraged because it places unnecessary stress on the body, especially when competition is far off. Instead, a moderate volume with quality sessions is more effective for building endurance while reducing the risk of burnout or injury.

What is the problem with circuits that have no rest in between exercises?

Circuits without rest, where various exercises are performed back-to-back, can lead to excessive fatigue without yielding significant benefits for endurance runners. The speaker believes that such circuits lack transfer to the more specific and intense training needed later on.

How does strength training fit into the base period?

Strength training is a crucial part of the base period. Runners should focus on general strength exercises that help support running mechanics, either through gym workouts or bodyweight exercises at home. This prepares the body for the demands of more intense, specific running later in the training cycle.

Why does the speaker avoid high-intensity sprints during the base period?

The speaker avoids high-intensity sprints like 200m, 400m, or 1000m intervals during the base period because they are too demanding on the body and could lead to premature fatigue. Instead, he prefers moderate-intensity workouts that build endurance without burning out the athlete.

What is the benefit of incorporating 'fort leque' or similar workouts during the base period?

'Fort leque' is a moderate-intensity workout that helps improve conditioning without pushing the athlete to their limits. It provides a balance between maintaining quality and avoiding overexertion, helping the runner stay prepared for the more intense training ahead.