The S:6 Base Builder Program: Block 6

The S:6 Base Builder Program: Block 6

  • March 29, 2018
  • Blog

Five down and one to go!

Our off-season is nearing its end and the competitive season is right around the corner. It’s time to put the finishing touches on our off-season Base Builder Program with our 6th and final block of training. To recap, our in-house group training program began back in November working from the low-intensity end of the energy system spectrum with pedaling skill work and aerobic intervals; then progressing through progressively higher intensity energy systems in monthly blocks: Aerobic Threshold (2-4 hour power), Anaerobic Threshold (32-64:00 power), Vo2 Max (8-16:00 power), and Anaerobic Power (1-4:00 power). The 6th and final block of our Base Build Program is the highest intensity (on-bike) energy system: Peak Power.

Peak Power is your top-end sprint power… Everything you’ve got of 4-8 seconds!

With the racing season approaching we plan to reach top-end intensity to finish off our off-season Base Build Program. This very same 24-week program is available as a downloadable training plan on Training Peaks ( 24-week Base Build Training Plan ). We also have a more condensed 12-week Base Build Training Plan available to those that prefer a shorter, faster build of early season base fitness. Both versions allow you to follow my programming on your own where ever you live!

Upon completion of our Base Build we’re ready for our competitive season of specialized training and racing. At this point we can then begin to back out the intensity while adding in more endurance training to meet our target race fitness goals.

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2018 Cactus Cup Fat Tire 40 Report

2018 Cactus Cup Fat Tire 40 Report

  • March 13, 2018
  • Blog

It’s officially the “Pre-Season” and time to start thinking about racing!

I decided to start my 2018 race season off a little earlier than the last several with the Cactus Cup Fat Tire 40 XC race outside of Scottsdale this last weekend. I picked this race primarily for its early spot on the calendar, while in need of a couple of races before my first “A-Race” in early May (full race schedule HERE). With the additional appeal of warm weather, and expectedly fierce competition from local Arizona and nearby California racers that are already near top race form, I figured it would be a good challenging race to kick things off with for the new year.

The following is a quick “Race Report” for those interested, and hopefully more informative “Takeaways” or lessons learned (or remembered) from my racing experience that perhaps you can apply to your own upcoming racing endeavors…

THE RACE

The longish, 42 mile race was held on most of the trails within the McDowell Mountain Regional Park outside of Scottsdale. This trail system is made up of super fast, flowy, mostly smooth trails; sprinkled with some surprisingly rocky sections to keep it honest. Not much elevation gain or loss, but rather long “false flats” and roller coaster terrain, with the occasional 1-2 minute long power-climb.

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Cody’s 2018 Base Build: Block 4 Recap

Cody’s 2018 Base Build: Block 4 Recap

  • March 8, 2018
  • Blog

I wrapped up Block 4 of my off-season Base Builder Program last week. I am super pleased with how my fitness is improving. Block 4 consisted of Vo2 Max intervals, which in my opinion pack the biggest punch of fitness improvement. They are hard, and you have to stay on top of your recovery and fueling through this key block of training. Read about Block 4 details HERE.

If you can keep up and make it through these workouts in Block 4, fitness will take a big leap. Guaranteed!

Strength Training

This brought a return to lighter weights after peaking in the third block. The goal is to take a step back with new training loads in-hand from the peak in block, and perform a second, slightly less intense rebuild of strength. Along with the re-progression of strength, more stability movements were introduced with single-leg, dynamic movements. Also progressing was plyometric movements. Over block 4 we progressively challenged ourselves with higher and higher box jumps, along with challenging varieties of floor jumps for max explosive power production. Pretty fun stuff. Feels more like play time, but it leaves a mark in soreness in the beginning.

Aerobic Training

As mentioned previously, Vo2 Max intervals were the focal point of Block 4. Powers targeted were the 8:00-16:00 max power levels, broken into 2:00 & 4:00 intervals.

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The S:6 Base Builder Program: Block 5

The S:6 Base Builder Program: Block 5

  • March 4, 2018
  • Blog

Spring is on the horizon and we’re 2/3 complete with our Off-Season Base Build Program with the final 1/3 coming up! I’m not going to lie, the last 8 weeks have been challenging for our 45 in-house athletes training with us Monday-Thursdsay each week. The middle third of our program is perhaps the most challenging on the bike with Anaerobic Threshold intervals (block 3) and even more so the Vo2 Max intervals twice weekly (block 4). Combine that with continued resistance training on Mondays and Wednesdays and you can see how the training load is reaching a peak. See exactly how we structured our Vo2 Max intervals on the bike in our previous post in this series: Block 4.

This very same 24-week program is available as a downloadable training plan on Training Peaks ( 24-week Base Build Training Plan ). We also have a more condensed 12-week Base Build Training Plan available to those that prefer a shorter, faster build of early season base fitness. Both versions allow you to follow my programming on your own where ever you live!

Our upcoming Block 5 makes up weeks 17-20 in the 24-weeks of our Base Build Program. You can read more about each previous block from links at top.

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Cody’s 2018 Base Build: Block 3 Recap

Cody’s 2018 Base Build: Block 3 Recap

  • February 5, 2018
  • Blog

#fitnessiscoming

I’m beginning to feel pretty fit, and becoming very eager for the coming racing season. My first event is about six weeks away with the Cactus Cup Mountain Bike Stage Race, in Scottsdale, Arizona. In between now and then, I plan to make continued improvements in fitness, primary through increasing intensity on the bike and in the gym. But before I get to that, let me report on what I’ve accomplished over the last 4 week block of training in my S:6 Off-Season Base Builder Program: Block 3.

STRENGTH

Block 3 brought twelve weeks of a steady strength progression to a peak. If you recall from my Block 1 Recap, I was overly optimistic in my strength capabilities to start off 2018. I had to back things way down from my 2015 PRs to start training this year. I adjusted things down from 200 lbs. in the Back Squat and 220 lbs. in the Deadlift to 160 and 180 pounds respectively. These were the numbers I would use to base my loading through my first 12-week strength build. I felt these were very conservative and achievable, without applying too much stress and possibly disappointing, or worse, injuring, myself along the process.

I was very pleased with my progression in strength over the last 3 week block of heavier lifting. My strength came back more than I initially anticipated based off of the first few weeks of training back in November.

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The S:6 Base Builder Program: Block 4

The S:6 Base Builder Program: Block 4

  • February 3, 2018
  • Blog

It’s February and we’re now halfway through our Off-Season Base Build Program. Our local, in-house program of 45 Denver-based athletes are now beginning to feel the fitness gains! We’ve met 4 days a week, most weeks, for the last 12 weeks for indoor gym sessions, trainer sessions, and testing. A solid base of aerobic and strength training has been established in the first half of the program. We’re now prepared to build off the basic fitness and add some appropriate amounts of higher intensity work in the form of faster more powerful movements in the gym (plyometrics) as well as shorter and more powerful intervals on the bike in the sound half of the program.

This very same 24-week program is available as a downloadable training plan on Training Peaks ( 24-week Base Build Training Plan ). We also have a more condensed 12-week Base Build Training Plan available to those that prefer a shorter, faster build of early season base fitness. Both versions allow you to follow my programming on your own where ever you live!

Block 4 makes up weeks 13-16 in the 24-weeks of our Base Build Program. You can read more about previous blocks from links at top.

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The S:6 Base Builder Program: Block 3

The S:6 Base Builder Program: Block 3

  • January 15, 2018
  • Blog

Happy New Year! January brings block 3 of 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 sessions, trainer sessions, and testing. 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.

Upon conclusion of Block 2 we took a little recovery time through the New Year holiday window and returned on January 2nd for our second of 4 testing sessions within our 6-month program. Our first test was at the end of October right before we kicked off official training; test two was 8 weeks later right after the new year, tests 3 and 4 will follow in 8-week cycles at the 2/3 point of the program and conclusion of the program. We prefer testing every 8-weeks as this provides enough time for fitness to evolve and provides a carrot of sorts to keep your training consistent so you make the improvements you’re looking for.

With test results in-hand we can check progress, reset training zones, keep motivation high, and get ready for further improvements over the next blocks of training.

Block 3 builds upon Blocks 1 & 2 with continued progressions in the gym and on the bike.

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Cody’s 2018 Base Build: Block 2 Recap

Cody’s 2018 Base Build: Block 2 Recap

  • January 8, 2018
  • Blog

The second block of my off-season Base Build consumed the month of December. As we all know, the window of time between Thanksgiving and New Years is always a challenge. End of year business deadlines, family time, social activities, training time, and weather are all pieces in the “Life Puzzle” that must be assembled in this month of the year. I’m pleased to report that most of my pieces were large and few in numbers, so my puzzle went together with relative ease and success.

On the training front, I’m continuing to make some solid progress and I’m loving every minute of it.

Strength Training

As mentioned before, in my Block 1 Recap, Strength Training is going to be large part of my annual training program throughout my entire season. I’m turning 40 this year and I can really feel the effects of not strength training compared to the overall health and “feeling good” that comes with strength training. I don’t have any evidence to back it up, but I truly believe there are positive chemical/hormonal effects in the body when you lift heavy weights. I feel this is particularly valuable to take advantage of as we age. Kind of an “anti-aging” type thing: keep the muscles and hormones firing on all cylinders and we resist the degradation and slow the effects of getting older.

Use It or Lose It!

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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.

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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:

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