The S:6 Base Builder Program: Block 2

The S:6 Base Builder Program: Block 2

  • December 14, 2017
  • Blog

It’s December now and we’re digging into our second of six blocks that make up our Off-Season Base Build Program with our local in-house athletes in Denver. We meet 4 days a week, most weeks, for 6 months for indoor gym and trainer sessions. Weekends are for getting outside on your own and going longer to build endurance. We also offer the very same program as a 24-week Base Build Training Plan, as well as a more condensed 12-week Base Build Training Plan, to follow on your own where ever you live.

Hopefully a routine has been established in the first month of training, and you’re beginning to feel some level of fitness returning after your end of last season break. You can get the full rundown in the first post of the Series: Off-Season Base Training: Primer, and get caught up through previous posts in the Series Links above.

Block 2 builds upon Block 1 with continued progressions in the gym and on the bike.

In my previous post I laid out the general weekly schedule that is built around three types of sessions: gym sessions, structured trainer sessions, and endurance sessions. We’ll continue to follow this scheme into block 2 and break down the subtle progressions in each of the three domains. Block 2 makes up weeks 5-8 in the 24-weeks of the Base Build Program.

Read More
Cody’s 2018 Base Build: Block 1 Recap

Cody’s 2018 Base Build: Block 1 Recap

  • December 12, 2017
  • Blog

My off season training began the first week of November with a my pre-season testing to identify baselines and set accurate zones. Then followed that up with a week long trip to Arizona for the first of three Off-Season Training Camps. This first camp was more of a Training Camp Lite, as my fitness wasn’t in place for any real long rides or heavy training. Rather the goal was to return to consistent daily riding to find my rhythm, clear my mind, and get focused on training for the year ahead. I hit up 2-3 hours each day of riding for the sake of riding and having fun. No intervals, no thresholds to keep an eye on…just ride and enjoy!

Upon my return home I was ready to get to work with Block 1 of our Sessions:6 Off-Season Base Build Training Program.

You can read more about what we do in Block 1 in a previous post HERE.

My off-season training blocks are set up in the common 3-1 pattern of three weeks building fitness (ie. fatigue) followed by a week to de-load a bit to recover and absorb the training (ie. regain freshness). Off-Season Program Block 1 is very low intensity and focuses on adapting to strength training and gaining an aerobic base on the bike.

I’m a fan of routine. With a busy work, family and training schedule, developing a weekly schedule to follow helps me plan and stay consistent. I am also fortunate enough to be able to set up my work schedule as needed and get in more training time during the week than most folks. For this reason my weekly schedule varies slightly from those that we coach and train.

Here’s my typical training week* through the Off-Season:

Read More