Base
Training / Active
Recovery / Recovery Zone / Zone 1
What is Zone 1 or “base training”
for?
Aerobic
base training is to target the slow-twitch muscle fibers.
What is
“Slow-twitch” muscle fibers?
Type I
(ST): Slow oxidative; fatigue-resistant; low glycogen content; high
mitochondrial and myoglobin content.
What
does it do?
Used for
long-lasting, low level force production, extremely long endurance
activities
and because of its ability to oxidize lactate the slow-twitch fibers are
needed
to recover between repeated bursts of high intensity intervals or
activity.
Building
a bigger base
Studies
have shown that with endurance training an increase in H-LDH enzymes
has been found in slow twitch fibers. This enzyme plays a role in
oxidizing
lactate. It’s not unusual for an endurance athlete to have as much as 65
- 80%
of aerobic base training annually. Depending on the distances of your
races your
ratio of aerobic base training can vary from 50 - 80%.
Now before
you go and start piling up large amounts of volume the slow-twitch
muscle
fibers are not fatigue proof. They’re fatigue resistant and you should
observe a
gradual increase in volume. As you spend time in your zone 1 you may
find your
heart rate drop quicker between intervals and a drop in resting heart
rate.
A training
zone system is based on three physiological points; aerobic threshold,
anaerobic threshold, and VO2 max. Understanding your response to
exercise with
physiological testing can help you identify your needs for development.
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