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New v4.1 Base Builder Plan for 45+ Masters Cyclists

v4.1 21-Week BASE BUILDER Plan for Competitive MASTERS Cyclists w/ Daily HRV Readiness Modifiers

As 45+ Masters cyclists we can still train as hard as we may have in our younger days… the difference now at 45+ years of age is that we need more recovery between workouts and more time across the progression (ie. lower ramp rates) to allow for effective adaptation.

The other big difference at 45+ years is that we are losing muscular strength & Vo2 max at rapid rates! It is critical to put extra emphasis on strength training & high-intensity training, in the right doses, to slow down the sarcopenia.

Our Masters Base Builder Plan achieves these goals by reducing the total bike volume allowing for more strength training, high-intensity rides, and “cross-training” to reduce the effects of aging to continue to get faster as we get older!!

Our 21-week Masters Base Builder plan takes the proven progression of our 14-week Base Builder to focus on low-intensity aerobic fitness while layering in progressively higher intensity work as the plan progresses; all inline with the POLARIZED TRAINING philosophy.

The weekly structure includes twice weekly energy system specific session (higher intensity), a structured Aerobic session, and a weekly endurance ride. Strength training along with optional “cross-training” is encouraged up to three times per week in addition to the riding.

If you’re 45+ years of age and not interested in slowing down, this plan can set you up with appropriate training loads and intensity progressions, recovery, and CTL ramp rates that can build your most effective base fitness for your 2024 cycling season.

You can now FIND THE PLAN on Training Peaks.

In addition, Waite Endurance coaches, Cody & Kathy, will be launching season Season 4 of the Waite Endurance Podcast this Fall that will guide our Masters listeners through this very training program with insightful information (with plenty of information for our younger cycling friends too!), and personal experiences of our own 45+ masters athlete hosts, as they follow the plan themselves towards their 2024 season.

Get the plan for yourself and follow along through your 2024 base season!

Our Two-Phase Approach to Peak Performance

WE at Waite Endurance prefer to use a TWO training phase model to reach a peak performance for an “A” race. We call them: Base Builder & Race Preparation.

Base Builder Phase

Base Builder (or your base phase) is about establishing a general aerobic & strength foundation of fitness. Our Base Builder Plans are 12-24 weeks in duration. The duration is dependent on time until your next “A” race. Our Base Builder progression goes from low-intensity to high-intensity. Building through the six major energy systems in a block periodization format with 2-4 week blocks based on duration of plan and intended rate of progression:

 1. Aerobic Endurance 

2. Aerobic Threshold 

3. Anaerobic Threshold

4. Vo2 Max

5. Anaerobic Power 

6. Peak Power 

Overall volume is dependent on rider age, experience, time availability and level of goals. More experienced, higher level athletes will carry moderately-high to high levels of volume within their Base Builder; where as lower level riders and/or time constrained riders will carry lower levels of volume. Regardless of total volume goals, volume will gradually increase (at low intensity) over the course of the riders Base Building Phase.

Power Testing occurs at the beginning of the Base Build to set baseline training targets. Within the Base Builder testing reoccurs approximately every 8 weeks to check for progress and reassess training targets. Lighter recovery weeks typically occur concurrently with testing weeks to de-load fatigue and reload the enthusiasm.

On the strength training side of things, the first half of Base Builder Strength focuses on developing maximum strength (while aerobic intensity is at its lowest). The second half of Base Builder shifts towards a stability & power focus in the gym as intensity ramps up on the aerobic side.

The goal upon completion of your Base Builder phase is to be “generally fit”, able to handle a high training load, and ready to focus on becoming more “specifically fit” for your target event.

Race Preparation Phase

The Race Prep phase picks up where Base Builder phase leaves off. This time working backwards down the “ladder” of energy system model (above). The duration of the Race Prep phase is event dependent. Shorter, higher intensity events (such as criteriums, XC mountain bike) require a shorter Race Prep phase, moving only a few energy systems down through to the energy systems most used in the event. Longer, lower intensity events (such as road/gravel races, endurance mountain bike races) require a longer Race Prep phase to move down through to the lower intensity energy systems (the dominant systems used in the target events).

5. Anaerobic Power 

4. Vo2 Max (crits, CX, often end here)

3. Anaerobic Threshold (XC MTB, time trials, short road races here)

2. Aerobic Threshold  (3-6 hour endurance events end here)

1. Aerobic Endurance (ultra 6+ hour events go to here)

A typical strategy is move through these energy systems in 2 week blocks. Often we’ll allow for more focus on the higher intensity work through additional intervals, or sets of intervals, compared to the equivalent Base Builder block from the previous phase. As intensity lowers from block to block the volume will typically rise to extend endurance as needed for longer events.

Peak & Race

Upon completion of your last energy system block within Race Prep, we often wrap things up with a testing week to identify progress. Follow that with a Taper Week and final Race Week of training to “sharpen the sword” for race day. This allows for shedding of accumulated fatigue, while maintaining the high power output capabilities you’ve trained for.

Following race day is a recovery week of little to no training to allow for a mental & physical break. From there what you do is dependent on what’s next in your season… Another build towards an “A” race. Or perhaps a second week off for transitioning between seasons and then back to Base Builder training.

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