Maintaining Your Running Aerobic Base: How to Preserve Your Aerobic Foundation During Race Season

Introduction

For many dedicated Taiwanese road runners, the aerobic base painstakingly built during winter quietly erodes once the spring race season begins. Increased pre-race intensity training, accumulated race fatigue, and reduced mileage during the taper period can all gradually erode the aerobic foundation. How to maintain that hard-earned aerobic base while simultaneously preparing for races is a crucial challenge for every runner entering race season.

Threats to the Aerobic Base During Race Season

Reduced Mileage

The taper period 2–3 weeks before a race inevitably reduces total training volume and aerobic stimulus. Research shows that after 2–3 weeks without aerobic training, mitochondrial density and capillary density begin to decline; after 4 weeks, VO2max can drop by approximately 5–10%.

Shift in Intensity Distribution

During race preparation, the proportion of high-intensity workouts (intervals, threshold runs) increases, squeezing out low-intensity aerobic training time. This can unconsciously skew training distribution toward high intensity, disrupting the 80/20 ratio.

Fatigue from Consecutive Races

Taiwan’s marathon calendar is packed from March to May (Wan Jin Shi, Standard Chartered Taipei, Berlin Road Running Taiwan Station, etc.). Frequent racing leads to accumulated fatigue, and runners may respond by “running less,” but this simultaneously weakens aerobic training volume.

Core Principles for Maintaining the Aerobic Base

Sports science research offers an encouraging conclusion: the training volume required to maintain aerobic capacity is far less than the volume required to build it.

Minimum training dose for maintaining aerobic capacity:

Key insight: Maintaining intensity is more important than maintaining mileage. Two sessions per week containing Zone 4 stimulus can preserve most of your aerobic capacity even with reduced mileage.

Aerobic Maintenance Strategies for Race Season

Strategy 1: “Minimum Effective Dose” Long Runs

During race months, long runs don’t need to reach peak training mileage, but they cannot be eliminated entirely:

Strategy 2: Supplement Aerobic Stimulus with Cross-Training

If lower-body fatigue requires rest before or after races, cycling or swimming can replace running to maintain cardiorespiratory aerobic stimulus without adding running impact:

• Cycling: 30–60 minutes of Zone 2 riding provides aerobic benefits comparable to running with nearly zero impact
• Swimming: Full-body aerobic stimulus with zero impact on running muscles, ideal for post-race recovery
• Aqua Jogging: Wearing a flotation belt to mimic running motion in water, preserving the neuromuscular running pattern

Strategy 3: Maintain Weekly Zone 2 Training Proportion

Even during race preparation, ensure sufficient weekly Zone 2 low-intensity training time:

Strategy 4: Strategic Race Scheduling

The annual race calendar should distinguish between A-priority races and B-priority races:

• A Race (1–2 per year): Full preparation, complete 3-week taper, full recovery after the race
• B Race (3–5 per year): 1–2 week taper before the race, resume normal training 1 week after the race
• C Race (pace practice/fun runs): No special preparation; treat as regular intensity training

Aerobic Rebuilding After a Race

After a full marathon, muscle damage recovery takes 3–4 weeks, but cardiorespiratory aerobic capacity typically returns to near pre-race levels within 2 weeks. The rhythm of aerobic rebuilding:

• Weeks 1–2 after race: Easy walking, low-intensity swimming or cycling to allow complete lower-body repair
• Weeks 3–4: Resume easy running, gradually increasing duration (from 30 minutes to 60 minutes)
• From week 5 onward: Reintroduce weekly long runs; the aerobic base rebuilding project begins

Nutrition and Sleep Support During Race Season

Maintaining the aerobic base depends not only on training but also on recovery quality:

• High-carbohydrate intake for 48 hours after a race: Glycogen stores are nearly depleted after a full marathon and require active replenishment (rice, noodles, sweet potatoes)
• Adequate protein: 1.4–1.6 g of protein per kilogram of body weight per day to support muscle repair
• Prioritize sleep: Getting sufficient sleep (8+ hours) during the race period is more important than adding an extra training session

Practical Recommendations

1. Reserve at least 2 “low-intensity aerobic weeks” per month: Even during race-dense periods, regularly return to Zone 2 easy running
2. Perform an MAF test every 6 weeks during the season: Track whether aerobic capacity is being maintained; a sustained decline indicates the need to adjust training ratios
3. Don’t treat races as training: Every race is an intensity shock and cannot replace systematic aerobic training
4. Design a 3-week post-race recovery plan: When registering for a race, simultaneously plan the post-race recovery week schedule to proactively protect your aerobic foundation
5. Taiwan’s summer naturally transitions into a base phase: With fewer races in Taiwan from June to September, summer is a natural opportunity to rebuild aerobic mileage

Conclusion

The aerobic base is the foundation of a house—once built, it doesn’t mean it never needs maintenance. The frequent stimulus, accumulated fatigue, and reduced mileage of race season are all quietly eroding this foundation. Through conscious training volume management, cross-training reinforcement, and strategic race scheduling, Taiwanese road runners can keep their aerobic foundation solid throughout the season while enjoying the thrill of racing. With a solid foundation, you can face every challenge on the course without fear.

Related Reading

• Off-Season Training for Runners: Minimum Training Volume to Maintain Your Base in Winter
• The Importance of the Aerobic Base Phase: Why High-Volume Easy Running Is the Foundation of Progress
• Seasonal Planning of Aerobic Training: The Importance of Building Winter Mileage
• Winter Maintenance Training for Road Cycling: Indoor Riding and Aerobic Base Preservation Strategies