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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The S:6 Base Builder Program: Block 1

The S:6 Base Builder Program: Block 1

  • November 11, 2017
  • Blog

We offer a 24-week Off-Season Base Build Program to our local 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.

The following blog series will share some specifics of what each block of training is made up of and how we progress through our 6-month long base build to reach serious fitness by Spring and ready to dive into more specific Race Prep training for your goal events. The same progression occurs in our truncated 12-week version of the plan; however progression occurs at a much faster pace. This plan is ideal for the more experienced athletes with years of base in their legs or for those that don’t have the time or patience to spend 6 months building a killer base of fitness for the upcoming season.

The first of six blocks comprising our Base Building Program focuses on returning to structured training, finding your rhythm, and adapting to the movements.

There are three basic categories of sessions that make up our regular training week:

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The S:6 Base Training: Primer

The S:6 Base Training: Primer

  • November 9, 2017
  • Blog

Welcome to the Off-Season. Your Race Season ended a few (or maybe several) weeks ago and you’ve taken some time off from structured training and racing in favor of recovery.  After this brief period of time, you’re suppose to “detrain” and lose some fitness in order to restore freshness and enthusiasm for training. Then it’s time to get your baseline testing in to see where you’re at with your fitness and reset training zones for starting your off-season base training program. See my previous two posts for more on this: Testing Protocol, Part 1 and Testing Protocol, Part 2 explain the details of our testing philosophy.

With your baseline testing done and training zones configured, you are now ready to get to work!

Building a Base or Base Training are the popular buzz phrases for this time of year. Everyone has a slight variation on what this exactly entails, but the overall theme is to put in the training time to build fitness, from general to specific, before you dig into your next racing season and/or race specific training. With the exception of cyclocross racers, Autumn and Winter is the time of the year most endurance athletes commonly associate with base training. We’re several months away from race season and it’s time to build the general fitness required to enable us to handle the more demanding loads of race specific training that comes in Spring and Summer.

At Sessions:6, General Fitness to us means the least race specific fitness. Since racing is a ways off, we can spend time on areas that either get neglected or we simply can’t afford to train when in the midst of racing season. This means we first focus on the two far ends of the energy system “chain”: peak movement strength (ie. weight lifting) and aerobic endurance. From these two “ends” of the energy system “chain” we move inward progressively as we build base fitness, towards the more race specific energy systems.

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Getting Ready For 2018

Getting Ready for 2018

  • November 7, 2017
  • Blog

After a crazy busy summer (mentioned in previous post), things are finally coming back together for Fall. Kathy and I both had an amazing experience over the last few months being a part of the NICA sanctioned Colorado High School Mountain Bike League and coaching the Green Mountain Composite High School Mountain Bike Team. It was so fun and so rewarding to see these kids get excited to race their bikes. Not to mention see our own kids who both really surprised us with not only how good they were right off the bat but also how much they loved it!

On the business front, I really had a productive couple of months preparing for the 2018 training season. Writing new training plans for our remote athletes, marketing our in-house Off-Season Training Program for our local athletes, and getting Personal Coaching clients dialed in for the new year ahead.

With all this solid work behind us and things back on track, I’ve finally turned the corner on gaining enthusiasm for my own training and racing goals for 2018.

After many weeks of chewing on things and talking through things with Kathy, I think I’ve narrowed down the bulk of my 2018 racing schedule. Assuming budgets are similar to years past, I’m still working through some final sponsorship details for 2018, here is what I have in mind for 2018:

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The S:6 Testing Protocol, Part 2:

The S:6 Testing Protocol, Part 2:

  • October 30, 2017
  • Blog

In my previous post (The S:6 Testing Protocol, Part 1) I talked about the importance of testing to track the progress of your training. Through testing we look to see improvements in power outputs at specific interval durations over 6-12 weeks between testing. I explained how we prefer to test over FOUR different durations:

  • One longer one at a specific sub-maximal aerobic heart-rate, to identify Aerobic function
  • Three shorter maximal efforts to identify ones Anaerobic Power.

I also introduced the concept of identifying your Fatigue Rate. This sheds light on where your aerobic fitness, or endurance, is compared to your top-end strength/power. With this data, we can then track improvements in power as well as improvements in fatigue resistance (ie. endurance). Through testing and training we attempt to maximize both ends for peak performance.

The goal with training is two-fold: maximize your power output & resistance to fatigue, ie. endurance. The tricky part is, improvements in one usually results in the decrease in the other; and what gets tracked, gets trained.

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The S:6 Testing Protocol, Part 1:

The S:6 Testing Protocol, Part 1:

  • October 24, 2017
  • Blog

There’s More to Power than Just FTP.

Before diving into another season of training on the bike, or jumping into serious training for the first time, it helps to know a few things about your current fitness as you get started…

  • Where is my fitness at right now? Identify a baseline from which you plan to improve.
  • What are the best ways to spend my training time? In order to maximize your improvement.
  • What effort levels should you should be training at? Set your training zones.

These insights can be found through power testing on the bike. For many years, a rider’s FTP (Functional Threshold Power) has been the focal point of where a rider’s fitness is and from what to set their training zones from. FTP works well. It shines light on one area of fitness and can be re-tested again and again to check for improvement.

By definition, your FTP is the power you could sustain for one hour, full gas. I say could sustain because who’s going to go all-out for an hour to find this value? So it’s become common place to go hard for 20-minutes and subtract 5% from your average power. Pretty much the Gold Standard, and everybody accepts it. Even going all-out for 20 minutes is pretty tough on your own, so more recent models are doing either one or two 8-minute intervals and subtracting 5-10% from those averages to estimate FTP. All said and done, these methods of FTP testing highlight one energy system (v02 max) and calculate the FTP from a “one size fits all” percent reduction from the test effort. From here, it doesn’t tell you much else. Does it work? Sure. However, if you’re like me, you would likely prefer more.

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Training With Power Or Heart Rate?

Training with Power or Heart Rate?

  • October 19, 2017
  • Blog

We get this question a lot…

What’s the better metric for training on the bike: Power or Heart Rate?

Since power-based training has risen to the status of “must have” for effective training for serious cyclists, the use of heart rate as a training metric has been tossed aside by many. The power meter is a wonderful tool, and one we strongly recommend (in fact all our Personal Coaching clients are required to use power), without the simultaneous use of heart rate you are only seeing half of the story and getting half of the benefits.

So our answer is: BOTH power & heart rate are needed for maximum training effectiveness!

Using one without the other is a mistake. Here’s why…

  • Power (watts) is the direct measurement of the amount of work that is being done. Many will say, “a watt is a watt, and watts don’t lie”. This is true, power is an absolute. You either have it or you don’t on a given a day. However, the effort required to produce those watts on any given day is effected by many variables, and that is where HR comes in.
  • Heart Rate (bpm) is an indirect measurement of your bodies response to the work (power) being done. You might hear people poo-poo HR. They’ll claim that it’s affected by so many outside variables, such as sleep, hydration, elevation, temperature, fatigue and so on that the usefulness of HR is no longer valued. But…why are these affects considered a negative attribute? When in fact, it’s these very affects wherein the value of training with HR comes in!

Let’s look at this example of a training block using both power & HR…

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