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.

The weekly routine remains the same in the third block. Creating a consistent daily routine of the training pattern is an essential part of the program. Knowing exactly what you’re doing on any given day of the week: gym day, interval day, endurance day, recovery day; helps to establish the consistency in training that is so critical to progression and success.  In the following paragraphs I’ll break down the subtle progressions to be made in each of the three domains of training days. Block 3 makes up weeks 9-16 in the 24-weeks of the Base Build Program.

 

Block 2: Gym Sessions

Block 3 brings the final big push of heavy strength work in our primary movements for cycling specific strength: the Back Squat & Deadlift. Over the first 8 weeks of training, we’ve methodically increased the training loads, and allowed adequate recovery/adaptation time, to allow for a final build towards peak movement strength in a 1 or 2 rep max lift by the end of this block. Rep schemes become less and less as loads increase over the final 3 weeks of this build. The goal of the heavy lifting is to reach maximum, or near maximum, movement strength prior to shifting the focus towards single-leg stability movements and more explosive plyometric training in the second half of the Base Builder Program.

Along with the two key strength key movements, the Push & Pull movements for the upper body are further increased in loads and/or complexity of movement for continued progression. Core strength follows the same pattern of increased reps and/or complexity of movements that target all the muscles surrounding the hips: the low-back, glutes, and abdominal muscles for linear movement, and the glute-medeius and obliques for lateral movements.

Lastly, we begin to introduce more dynamic drills in to the session warm-ups that include “plate agility drills” (very low-hight jumping, landing and rebounding movements), and Depth Jumps (stepping off gradually higher heights to learn “landing mechanics”) to train the eccentric absorbing of plyometric impacts before learning the more explosive “rebound” jumps in the next block of training.

 

Block 2: Structured Trainer Sessions

The structured interval sessions become more power based in block 3. In the two previous blocks we trained the aerobic system with increasing duration Aerobic Threshold and Aerobic-Strength intervals. The lower-intensity Aerobic energy system is best trained via heart rate. As we progress to higher intensity energy systems, power becomes the focal point to set training loads, while using heart rate to identify adaptation (or lack there of) and future progression in loads.  You can read more about this concept in a previous post: Training Heart Rate & Power.

In Block 3 we progress to the next higher energy system: Anaerobic Threshold (aka. Zone 4, Lactate Threshold or just “threshold” training).  This energy system targets power levels between 32:00 and 64:00 power. The workouts in this program are designed to be performed on the indoor-trainer so we target the shorter duration 32:00 power (more powerful) to allow for shorter intervals (less mind-numbing).

We begin with just 18:00 of work in the first session, as 3×6:00 to ease into the effort of the new energy system, and progress over the weeks as through 24:00 of work and finally 32:00 of work at max 32:00 power. Each riders 32:00 Power is identified from our Testing Protocol and provides them with an exact workload to be training at. We can further manipulate things with the amount of recovery time between intervals, beginning with 3:00 and reducing down to just 1:00 in the last session of the block for the most demanding workout. Here’s how it looks in our Wahoo Kickr Trainer Studio at Sessions:6:

  • Session 1: 18:00 (total work duration) as 3×6:00, with 3:00 recoveries

  • Session 2: 24:00 as 4×6:00, with 3:00 recoveries

  • Session 3: 24:00 as 3×8:00, with 3:00 recoveries

  • Session 4: 32:00 as 4×8:00, with 3:00 recoveries

  • Session 5: 32:00 as 4×8:00, with 2:00 recoveries

  • Session 6: 32:00 as 4×8:00, with 1:00 recoveries

In addition to the Anaerobic Threshold intervals, we keep up with single-leg ILT intervals for one last block in order to reach peak effort for strength development. This coincides with the peak strength being achieved in the gym sessions. It is here that the complete connection between the knee and hip extension while maintaining proper shoulder and back stabilization in the Deadlift in the gym, and the hip-knee extension with proper core tension and pull on the handlebar on the bike in the 60 rpm high-tension ILTs is most apparent.

The strength and power on the bike achieved through he strength work in the gym becomes so clear at this pointing the program!

Block 2: Endurance Sessions

Our outdoor endurance sessions continue to lengthen in Block 3. Adding 10-15 minutes per weekend ride is a great place to be. You’re likely feeling your fitness really improving around this time of the program and getting more and more eager to test it out. Adding in a faster paced group ride on one day is a great option  for getting in some unstructured intensity to the program. Just keep it minimal and don’t smash yourself on any given ride where you need 3 days to recover from it. Keep things in moderation so daily recovery is achievable and you can keep your training consistent day to day.

Another great option, included in the training plan, is an aerobic-strength session, indoors or out, to maintain the aerobic-strength gains made in the previous block. Taking aerobic-strength outside on a local climb is often more challenging that indoors, so start with shorter durations, like 6×3:00, and build weekly from there. Again, the goal is to gradually build rather than smash yourself, so be conservative and patient and gains will be made safely and soundly.

At this point in the program, make getting outside and getting in longer rides (or hikes/skis if weather is poor) in on the weekend a priority to build your endurance.  If unsure if you should add in the group intensity to aerobic-strength, it’s better to stick with just going longer and longer and building up that fatigue resistance. These easier, long sessions should not require much in terms of recovery and you get the full endurance benefits. If getting outside or going longer, is not an option on a given day, then hit the trainer with some Aerobic Threshold intervals (from Block 1) to build endurance through a more time efficient manner at 80% max HR.

Block 3 brings max efforts in strength and the beginning of power-based training on the bike.

 

Interested in giving it a try yourself?

  • Download our complete 24-week Base Build Program on Training Peaks HERE.

  • Download our more condensed 12-week Base Build Program on Training Peaks HERE.

Programs include:

  • All the strength training details, including videos and set/rep schemes and calculated loads specific to your ability.
  • Full Testing Protocol and Training Zone Calculator to identify HR and Power zones and track progress.
  • Structured training sessions uploadable to your app of choice (Zwift, Wahoo, Garmin, Trainer Road, etc.)
  • Bonus weekend training ride suggestions for either indoors or out.

 

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Sessions:6 Sport Performance. Looking for help with your endurance sport training? Check out S:6’s Training Plans, Team Programs, and  Personal Coaching options created to fit your needs and budget.

 

 

 

 Shop Rudy Project for the best helmets & eyewear for the most demanding athletes. Use code: s6racing at checkout and receive 50-62% discount on all their gear.

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.

Block 2: Gym Sessions

In Block 1 we focused on learning proper movements and creating a bit of a strength base from which to build from. Our Training Load Calculator Spreadsheet helped us determine our 1 rep max for the two primary strength movements in the Back Squat and Deadlift. With four weeks of strength work now under our belts, we are past the initial soreness phase, and we are better prepared to progressively increase the loads in these movements. With two strength sessions a week, Session 1 is the one we make the gradual progressions in load through more sets of fewer reps. Session 2 of each week allows for adaptation through fewer sets and slightly more reps.  We’ll work up to a weekly high of 80% 1RM, 85% 1RM and 90% 1RM in weeks 5, 6 and 7 respectively. Week 8 will reduce to just 1 lighter strength session as part of a recovery week.

In the Push-Pull Sets we continue to progress in loads and/or complexity of movements. Core sets also continue to progress to more reps and/or complexity of movement, while focusing on the truck stabilizing muscles of the low-back, obliques and anterior core muscles.

Block 2: Structured Trainer Sessions

Block 1 established some pedaling skills through high-cadence drills and single-leg pedaling. Simultaneously we included an aerobic build through Aerobic Threshold (AeT) Intervals of 3×5:00 in week 1, building to 2×12:00 by end of week 3. The primary progression in Block 2 is layering in more strength work. This is done in two ways…

1. Isolated Leg Training (ILTs) focus on low cadence, bigger gear efforts (ex. 53×15 @ 60 rpm) for durations of 3:00 per leg.

These intervals allow a time to focus on connecting the upper body pulling on the bars with the lower body pushing (extension) on the pedals (very much in same manner as the Deadlift with knee and hip extension occurring while pulling on the bar!).  Connect the upper back with the heel drive to produce more force, one rep after another at 60 reps per minute.

2. AeT Intervals transition from the medium-geared, seated @ 95 rpm variety to big-geared, standing @ 55 rpm variety. All while maintaining aerobic effort levels of 75-80% of max HR, just below the Aerobic Threshold HR.

Pedaling in a larger gear and lower cadence than “normal” requires greater force application to the pedals and tips the effort more towards strength development. Standing for these intervals simulates climbing and builds total body strength not only in the legs but the arms and trunk, particularly the lower back.

The Aerobic-Strength Intervals in Block 2 will progress from 4x 5:00 in Week 5: Session 1, to 30:00 long intervals in Sessions 1 & 2 in Week 7. At this point we will also introduce some “surges” at the end of the longer aerobic-strength intervals that will allow for brief amounts of increased power output (and elevated HR) to get a sneak peak of the Anaerobic Threshold work that comes in Block 3.

High-cadence work will remain in each session as part of the warm-ups and finishing “spin” to maintain pedaling efficiency and round out the stroke from the low cadence strength work that’s being performed.

Block 2: Endurance Sessions

Following Friday recovery days, the weekends are reserved for getting outside and going longer and having fun. As in Block 1, these sessions can be on the bike in the form of road rides, mountain bike rides, group rides, or more trainer/Zwift time if that’s what the schedule and/or weather dictates. Additional AeT intervals are a great “bang for your buck” fitness builder that can be executed in various modalities both on and off the bike. You can also easily sub various cross training activities like running, hiking, skiing and the like that includes an aerobic endurance component to help enhance your basic base fitness. After the holiday season and we get into Block 3, things will get a bit more specific for at least one of the weekend days, but for now, keep it fun and do what makes you happy.

In Block 2 we continue to build that off-season base by layering in more strength work.

This can be highly effective while time and daylight is limited, you’re traveling, and it’s chilly outside. By creating a strong strength base we will better prepared for the more demanding power-production work and increased volume that comes in Blocks 3 and 4.

Interested in giving it a try yourself?

  • Download our complete 24-week Base Build Program on Training Peaks HERE.

  • Download our more condensed 12-week Base Build Program on Training Peaks HERE.

Programs include:

  • All the strength training details, including videos and set/rep schemes and calculated loads specific to your ability.
  • Full Testing Protocol and Training Zone Calculator to identify HR and Power zones and track progress.
  • Structured training sessions uploadable to your app of choice (Zwift, Wahoo, Garmin, Trainer Road, etc.)
  • Bonus weekend training ride suggestions for either indoors or out.

 

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Sessions:6 Sport Performance. Looking for help with your endurance sport training? Check out S:6’s Training Plans, Team Programs, and  Personal Coaching options created to fit your needs and budget.

 

 

 

 Shop Rudy Project for the best helmets & eyewear for the most demanding athletes. Use code: s6racing at checkout and receive 50-62% discount on all their gear.

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:

  1. Gym Sessions (strength/mobility)

  2. Trainer Sessions (structured/intensity)

  3. Outdoor Sessions (endurance)

Ideally for most, you can fit two of each into your weekly routine, comprising of six sessions a week. Depending on your time available for training, you may be able to include additional sessions within the week for added volume. Additional sessions would typically be recovery or easy endurance in nature, as opposed to intensity. Rarely would a third intensity session be beneficial for an endurance athlete.

Overall training program volume can also be adjusted by the duration of the outdoor endurance session(s). More experienced athletes, and those with more time availability, can choose to increase their long rides to higher durations as appropriate for their current training progression. Increasing the long rides needs to be done methodically and progressively over time, rather than randomly or haphazardly. Being accustomed to 3-hour endurance rides and then throwing in a 6-hour epic ride one week is typically too much and leads to several days of sub-par (or missed) training due to the extra fatigue and need for recovery following such a big ride that you have not built up to appropriately.

Training consistency is the key: days of training lead to weeks, which lead to months, which lead to years.

The early blocks of training in our Off-Season Base Building Program are relatively “easy” as we are gradually adapting to the workload. Be patient, as things will get “harder” in time, but we must take these first steps is establishing a base of movement patterns and technique before we increase resistance or move more powerfully.

Becoming too over zealous, or impatient, with your training is counter productive. It results in needing more recovery above and beyond the norm. The goal with training is to apply just enough stress to your physiology that requires a small amount of recovery time on a daily basis. You want to be able to recover from training with relative ease day-to-day. Occasionally, maybe once a week, you might have a single stretch session, or the accumulation of several solid days in a row, that requires an extra easy day to recover from. This is normal and good. Doing too much, too soon leads to unnecessary soreness and fatigue that will cause you to lose daily consistency and lack of progression. In other words, you want to do just enough training to elicit the response you’re after; doing more than necessary results in a reduced training response due to the need for more recovery.

1. BLOCK 1: Gym Sessions

Goal number one is to learn the exercise movements and session structure. In-house, we focus heavily on proper technique and creating effective (and safe) movement patterns over the first 4 weeks of training. Every gym session is structured the same in Blocks 1-3 as:

  • 5:00 Movement Prep
  • 10:00 Warm-Up
  • 20:00 Strength Set
  • 8:00 Pull/Push Set
  • 8:00 Core Stability
  • 9:00 Mobility

The primary focus of blocks 1-3 is developing strength in two key movements: the Back Squat and Deadlift. Using our spreadsheet load calculator you can see your specific loads for every set and rep for every session throughout the 3 month build. The specific movements/exercises and set possibilities for the other segments of the sessions are presented on our Sessions:6 YouTube Channel.

Specifically for Block 1 of our program, the back squat and deadlift Strength Progression begins with lighter loads and higher rep counts to allow for learning and adapting to the movements, and building a strength base. Achieving proper form and full depth of movement is essential for both safety and effective muscle recruitment. Each session gradually builds the load scheme to a high point in the first session of week 3, with a final set of 4 reps done at 85% of an known or estimated 1 rep max rep. Week 4 returns to lighter loads for a bit of recovery and more time to focus on form and full range of motion. If training on your own and you’re unsure of your form, consider working with a personal training for a few sessions to assist in your learning and execution.

2. BLOCK 1: Trainer Sessions

Our trainer sessions in Block 1 focus on two elements: neuromuscular training & aerobic conditioning. The neuromuscular piece is often very difficult from a muscle recruitment standpoint for athletes that are not accustomed to higher cadence pedaling. On the flip side, the aerobic intervals typically feel “too easy” for athletes that are used to pushing themselves too hard on a regular basis.

  • The neuromuscular training consists of low-gear, high cadence pedaling. We achieve this through the Spin-Ups as a warm-up exercise, again in the ILT (isolated leg training) intervals, and yet again in the high-cadence Spins at the end of the sessions.
    • Spin-Ups:  rpm progressions from 80-90 as a low and building at different intervals up to 115-145 as a high. All performed in easiest gear with light resistance and as smoothly as possible.
    • ILTs: single-legged pedaling. Little gear for smoothness and big gear for strength development. Beginning with just 1:00 durations and increasing to 3:00 per leg over the first block.
    • Spins: training to hold higher than normal cadences over extended periods of time. Performed in easiest gear, light resistance to remove any muscular assistance and reduce the cardiac demand.
  • The aerobic conditioning comes in the form of AeT (aerobic threshold) Intervals. We start with 3×5:00 of these in the first sessions and increase to 5×5:00, then 3×8:00 and finally 2×12:00 by the last session of the block. Targeting your aerobic threshold HR (as determined from testing effort, learn more HERE), in normal gearing/cadence for the 5:00-12:00 intervals.

3. BLOCK 1: Outdoor Sessions

Getting outside in this block consists of basic, low-intensity riding. Nothing too special here. Just good ‘ol easy base miles. Generally speaking, the more time you can spend on your bike at these low intensities the better.  You can ride on the road or the trails. Whatever makes you happy and feels good. If you’re struggling to loose some weight, it’s more important to keep the HRs low so you stay aerobic and build that fat-burning energy system over anything else. This may mean sticking to flatter roads, and either riding by yourself or your “slower” friends. If you’re a bit more experienced and/or already near your ideal body composition, you can ride some more challenging rides and/or faster paced group rides that get you HR up just a bit more. Just keep the high-intensity to a minimum and keep it fun. Lastly, you can also opt for cross-training outlets like nordic skiing, snowshoeing, uphill hiking, etc. for building aerobic endurance off the bike as weather and interests dictate.

Focus on finding your training routine and establishing a schedule that you will be able to sustain for many weeks to come.

Consistency is king and starting things off light and fun will help to ensure you look forward to each days training session and build the confidence in regular daily training. Once you get the ball rolling in Block 1 you ‘ll be ready to increase the load (slightly, be patient) in Block 2.

Interested in giving it a try yourself?

  • Download our complete 24-week Base Build Program on Training Peaks HERE.

  • Download our more condensed 12-week Base Build Program on Training Peaks HERE.

Programs include:

  • All the strength training details, including videos and set/rep schemes and calculated loads specific to your ability.
  • Full Testing Protocol and Training Zone Calculator to identify HR and Power zones and track progress.
  • Structured training sessions uploadable to your app of choice (Zwift, Wahoo, Garmin, Trainer Road, etc.)
  • Bonus weekend training ride suggestions for either indoors or out.

 

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Sessions:6 Sport Performance. Looking for help with your endurance sport training? Check out S:6’s Training Plans, Team Programs, and  Personal Coaching options created to fit your needs and budget.

 

 

 

 Shop Rudy Project for the best helmets & eyewear for the most demanding athletes. Use code: s6racing at checkout and receive 50-62% discount on all their gear.

 

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.

Strength & Mobility

On the high-end strength side we spend time gradually building peak movement strength by progressively lifting heavier and heavier weights; focusing specifically on the squat and the deadlift movements as the pertain to both knee and hip extension. After a period of 12 weeks and peak strength has been achieved, we progress to power production: producing high levels of force quickly, through lighter loads and faster movements. Plyometrics and olympic lifts are common in this phase for the more advanced athletes.

Aerobic Conditioning

Simultaneously, on the other end of the spectrum, the low-intensity aerobic end of the energy system chain, we focus on aerobic conditioning progressively building over 10-20 weeks through the Aerobic Threshold & Aerobic Strength systems, Anaerobic Threshold, Vo2 Max and Anaerobic Power energy systems. It is finally here near the end of Winter or early Spring that the two ends finally meet for some Alactate training (producing max watts through sprinting) to finish off your “Base Building” phase, or Off-Season training period. From here you are ready to dive into your more specific training that will prepare you for your specific racing goals. You can read more on the energy system “chain”, or scale, concept in a previous post: I. Aerobic Conditioning

Progression & Adaptation are Essential for Building your Off-Season Base.

We divide our Off-Season training into the common 4-week block pattern of training: with 3 weeks of progressively accumulating training stress before taking a step back with a week of reduced stress to allow for absorption the work done and positive adaptation before beginning the next block. Every other recovery week includes an Aerobic & Power Test to track progress and adjust zones as you gain fitness. We’ve created our most comprehensive off-season Base Builder to build progressively over a full 24 weeks of training. We also have our truncated 12-week version that progresses at twice the speed for those that don’t have the extended base period time available, or just simply aren’t interested in building a 24-week base of fitness before their race specific training.

In the following example, I will layout our Complete 24-Week Base Build Program. This version consists of 6-blocks of training with each block building upon the previous while giving specific attention to the strength work and energy system being trained. For the 12-week Base Build version, you can imagine the blocks being compressed into 3 blocks of training over 3 months time, while still progressing through each of the 6 energy systems in the example. The blocks progressively build in this order:

  1. Block 1: November
    • Strength: Adaptation (getting familiar with exercises & executing best form)
    • Aerobic: Skill Work (high cadence & single-leg pedaling) & Aerobic Intervals
  2. Block 2: December
    • Strength: Strength Build (increasing loads as adaptation allows)
    • Aerobic: Aerobic Threshold (AeT) & Aerobic Strength (“big gear” work)
  3. Block 3: January
    • Strength: Strength Peak (working up to/near a one-rep max effort)
    • Aerobic: Anaerobic Threshold (AnT) (aka. lactate threshold or “threshold”)
  4. Block 4: February
    • Strength: Power Adaptation (transitioning to lighter loads & faster movements)
    • Aerobic: Vo2 Max
  5. Block 5: March
    • Strength: Power Build (working towards explosive movements)
    • Aerobic: Anaerobic Power
  6. Block 6: April 
    • Strength: Peak Power (maximum force & speed production)
    • Aerobic: Alacate

We find that targeting the strength and aerobic energy systems twice a week, each, is effective for most athletes during the winter months. This works well as both gym and structured interval sessions are highly effective performed indoors when weather and daylight hours limit most endurance athletes this time of year. Weekends during this base build period are reserved for getting outside and getting longer endurance focused training in through additional riding, running, skiing, etc. also building progressively over longer and longer durations, from 2-6 hours, over the six month long base build season.

Following this plan November through April, come May you are super fit and highly tuned across all energy systems with a super solid base established.

This will allow you to then start your race-specific training that will focus specifically on the energy demands of your target event(s). The Race Prep Training  phase and how that looks is different for each athlete depending on their upcoming target events. Race Prep is whole topic in and of itself that I will discuss in the future. That said, as early as February you will find your fitness building and race-ability there that will allow you to jump into some early season races of choice. Even though you’re still “building your base”, by the last third of the program everyone will be able to race, and race quite well, despite not being in “peak” fitness. Racing this time of year is fun, motivating, and necessary part of the training process. It is definitely good to do some races during your off-season base build.

Off-Season Training begins with Block 1.

Follow along in our monthly posts as we dive deeper into each individual block of training and explain in more detail what we are doing with our athletes and those following our programming.

Interested in giving it a try yourself?

  • Download our complete 24-week Base Build Program on Training Peaks HERE.

  • Download our more condensed 12-week Base Build Program on Training Peaks HERE.

Programs include:

  • All the strength training details, including videos and set/rep schemes and calculated loads specific to your ability.
  • Full Testing Protocol and Training Zone Calculator to identify HR and Power zones and track progress.
  • Structured training sessions uploadable to your app of choice (Zwift, Wahoo, Garmin, Trainer Road, etc.)
  • Bonus weekend training ride suggestions for either indoors or out.

 

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Sessions:6 Sport Performance. Looking for help with your endurance sport training? Check out S:6’s Training Plans, Team Programs, and  Personal Coaching options created to fit your needs and budget.

 

 

 Shop Rudy Project for the best helmets & eyewear for the most demanding athletes. Use code: s6racing at checkout and receive 50-62% discount on all their gear.