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2019 Base Builder: Block 2

  • October 29, 2018
  • Blog

With Block 1 in the books, we’re ready to progress into Block 2. As a quick recap, Block 1 on the bike focused on developing/refining pedaling skill through cadence drills, single-leg pedaling under varying loads, and training the Aerobic energy system with Aerobic Threshold intervals on the trainer and basic zone 2 rides outdoors. Block 1 in the gym consisted of learning the specific strength movements, working through any soreness, and cultivating basic strength to get things started. Get the full scoop in the previous post of this series: 2019 Base Builder: Block 1.

First we Recover.

Upon completion of Block 1, and between every block of our Base Builder program, we insert a recovery week. Our typical Base Builder structure is 3 weeks of training, 1 week of recovery. However this varies with the duration of the Base Builder Program you’re following (we have 12, 18 & 24 Base Builder Training Plan options). In-house, the pattern can vary slightly as we navigate the holiday season from November through New Years.

Recovery Weeks can take on different meanings for different athletes, and different phases of training. In general, recovery weeks are intended to allow for some form of rejuvenation. This can be in the form of fewer training days, easier training sessions, and more days off (lowered volume & intensity). For other athletes it may mean keeping the training consistency the same, while lowering the intensity of the training (maintain volume, lower intensity). For the more experienced athlete, a recovery week could consist of more riding, with all of it done at very low intensity (high volume). This variation is dependent on the overall training load and state of fitness, form, and fatigue an athlete is in. Bottom line, take rest if you need it, add miles in if you want it, but definitely keep the intensity low and be sure you’re eager to resume training when the new block begins.

Now Onward to Block 2!

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2019 Base Builder: Block 1

  • September 28, 2018
  • Blog

We covered the basic structure of our Base Builder Program in our LAST POST. Now that we have that out of the way, we can dig deeper into the specifics of Block 1…

Block 1: On-Bike

Three Objectives:

  1. Testing to Identify Baselines
  2. Develop or Improve Pedaling Skills
    • High Cadence Spin-Ups
    • Isolated Leg Training
    • Steady Spins
  3. Basic Aerobic Development
    • Aerobic Intervals (to Aerobic Threshold)
    • Aerobic Endurance

1. Testing

As we begin our Base Build for the new season, most of us are coming off a (hopefully) brief period of little or no training following the conclusion of their race season. Some fitness loss is expected, and appropriate, at this time of the year. Testing as we get started is key to set a benchmark from where you are starting fitness-wise, and to reset your training zones to likely lower levels from your in-season (or end of last Base Builder season) highs.

Normal “loss of fitness” is around 10% for a 2-3 week transition between competitive season and Base Builder Season. Perhaps slightly less at lower intensities (say Aerobic Threshold, our 20:00 AeT Test); and maybe slightly more at higher intensities (say our 1-4 minute Anaerobic Power testing durations). For an athlete using an FTP based training zone calculator an example could be someone with a 300w FTP might see a reduction to 270w FTP when beginning their Base Build.

There are several different ways to test your aerobic cycling fitness. Here is a previous post that covers our Testing Protocol that we prefer. If you already have a testing protocol that you prefer (and have historical data) you can certainly use it. Our test focus on two ends of the fitness spectrum: Aerobic Power & Anaerobic Power. From here we can calculate a rate of fatigue between the two, as well as an FTP if you prefer to be FTP based with your training. Included in the Base Builder Plan is a Training Zone Calculator that will collect your testing data and spit out the corresponding training zones based off your aerobic & anaerobic fitness and rate of fatigue.

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Ready for Base Builder 2019

  • September 27, 2018
  • Blog

We’re ready to launch into our 15th annual Base Builder Program next week!

Fourteen years ago we started with a single 6pm class of 12 riders, that brought their own trainers to class every week, twice a week for 3 months. We trained with cadence, heart rate, and a lot of determination to improve our cycling fitness. Fast forward to 2019 and we’re into our fourth season in our Wahoo KICKR studio with sessions throughout the day accommodating 36 in-house’ athletes with their power-based training progressions. On top of that we added our strength training progression to compliment the cycling training and have seen trulyΒ outrageous improvements in strength, endurance and power on the bike over these last 3 seasons. You can read all about what we did in our 2018 Base Builder season in a previous series of posts HERE.

2019

Finally this year (2019), we’re super excited to continue to evolve and expand with our Remote Base Builder Program option that allows cyclists that can’t train with us in-house to follow along remotely and build their base following our proven program and with the support and accountability of a group doing the same thing, even if only remotely.

We’ll be posting up the basic concepts and direction of our 2019 Base Builder Program, block by block, on our blog here again. Β You can follow along and pick up little details that might help you tweak your own Base Build this winter or even consider jumping in and join our Remote Base Builder ProgramΒ or choose from one of our Base Builder Training Plans that you can utilize on your own when ever you’re ready to start building your base.

So let’s get to it and look at the training concepts for Sessions:6 Base Builder, Season 15…

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