Base Training Basics: What It Is and Why You Should Start Now
As summer winds down, September is the perfect time to kick off your base training for winter sports. Whether your goal is to ski stronger, summit a peak, or simply feel fitter for mountain adventures, this is when the foundation gets built.
At Casaval Personal Training, we refer to this as the base training season—the weeks when you focus on developing aerobic endurance, strength, and setting yourself up for more intense training and a successful winter.
What Is Base Training for Mountain Athletes?
Base training is the foundation phase of any mountain athlete training program. Instead of chasing intensity, you focus on:
Aerobic endurance – lots of time in heart rate Zones 1–2 (easy hiking, running, biking, or skinning).
Strength training for skiing and climbing – simple, functional exercises like squats, lunges, push-ups, and core work.
Think of it like building a pyramid: the wider and stronger the base, the higher you can build later. Skipping this step means risking burnout or injury when the training—or the mountains—get serious.
Why Start With a Transition Phase in Base Training
If you’re not already training, don’t worry—you don’t need to jump straight into long hours. Most athletes benefit from 2–4 weeks of a transition (or preparation) period first.
During this phase, we:
Test aerobic fitness with a drift or field test.
Establish a baseline for movement quality and strength.
Ease into consistent workouts with a mix of easy cardio and foundational strength.
This step ensures your plan is personalized, sustainable, and matches your body, goals, and history. It’s the smart way to prevent overuse injuries and build momentum.
Why Now Is the Best Time to Begin Base Training
September is a golden window for mountain athletes. Here’s why:
Great weather and long days – perfect for outdoor training.
Time to progress gradually – build fitness without rushing or cramming later.
Ready for winter – by ski season, you’ll already have the aerobic engine and strength to enjoy it fully.
Waiting until the first snowfall means playing catch-up. Starting now puts you ahead.
7-Hour Weekly Training Plan for Skiers & Mountain Athletes
Here’s a balanced sample week for an intermediate mountain athlete:
Mon – Rest
Tue – Strength (1 hr): Squats, lunges, push-ups, rows, planks.
Wed – Moderate Aerobic (1 hr): Steady run or hike with hills.
Thu – Easy Endurance (1 hr): Hike, run, or bike at a conversational pace.
Fri – Strength (1 hr): Squats, lunges, push-ups, rows, planks.
Sat – Long Endurance (2.5–3 hrs): Hike, bike, or trail run at an easy pace.
Sun – Active Recovery (1 hr): Gentle spin, walk, or light cross-training.
This structure balances aerobic training, strength, recovery, and rest—exactly what mountain athletes need in base season.
Personalized Mountain Training Plans (Limited September Offer)
This month, I’m opening up 5 coaching spots with:
$50 off your first month
A free consultation
A personalized training plan built around your goals
If you’ve got a specific climb, ski-mountaineering trip, or expedition, we’ll design a plan tailored to it.
If you’re looking for all-around mountain fitness, we’ll adapt my proven Mountain Ready or Backcountry Peak Performance programs to your schedule and ability.
All programs are clearly structured and easy to follow, utilizing the “Alpine Adaptation Method” and are guaranteed to work for you.
Spots are first-come, first-served. Reach out today to secure your place and start building your base now—your future self in the mountains will thank you.