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I Won a Mr. Potato Head

  • November 1, 2018
  • Blog

My Base Builder Block 1 Recap

September marked the end of my race season and the beginning of my off-season. Following the principle of “no structured bike training”, I rode for fun and without rules. I made a concerted effort to connect for rides with friends I hadn’t seen in a while and branch out to different trails such as Staunton State Park near Bailey and Johnny Park near Lyons.

Cody and I coached the Green Mountain Composite HS Mtn Bike Team which meant I was on my bike with the kids a few times per week. If I felt like doing the intervals with the kids, I did; if I didn’t feel like doing the intervals, I didn’t. I could focus on the student athletes, because I didn’t need to worry about my own training. We had so much fun traveling across the state in September and October for the NICA league races, culminating in a cram-packed weekend of excitement in Durango for the State Championships.

The 2019 Base Builder Program officially began in October, and I was ready for some structure again. On Tuesday and Thursdays, I spent 75 minutes with the noon class in our Wahoo Kickr studio at our Lakewood facility, and I’d stay for another 40 minute bonus session. The first block of training focused on ILTs (Isolated Leg Training) and Aerobic Threshold intervals, a nice way to ease into structured training again. And, I continued to ride outside for fun when the Fall weather cooperated.

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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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2018/19 Base Builder Trainer Series

Over the last 14 years we have formulated, tweaked, and perfected our off-season Base Builder Trainer Series to make this years 15th Annual Base Builder Trainer Series the most effective off-season programming to date!

Building your Aerobic Base on the bike through the Fall & Winter months is critical to Spring & Summer racing success. Gone is the old-school theory of long, easy miles as the only way to build your aerobic base on the bike. Long easy miles can be effective; however the time commitment and ability to put in those miles with limited daylight hours and less than ideal winter weather, long slow distance is rarely the most effective strategy. By replacing those long easy miles, with shorter, more focused, highly structured workouts mid-week, combined with a longer weekend ride(s) you can maximize your aerobic base building progression in the least amount of time (and workable around just about any family, school, work, and life schedule).

Our 24-week Base Builder Program is built around six 3-week training blocks (with a recovery week between), with each block focusing on a progressively higher intensity energy system:

  • Aerobic Threshold & Skill – HR zone 2: 2-4 hour power
  • Aerobic Strength – HR zone 3: 1-2 hour power
  • Anaerobic Threshold – HR zone 4: 30-60 minute power
  • Vo2 Max – 8-16 minute power
  • Anaerobic Power – 1-4 minute power
  • Peak Power – 0:05-0:30 second power

This progressive build of power through ascending energy systems allows for highly effective adaptation to each energy system and subsequently establishes a strong base of aerobic fitness upon the conclusion of the off-season program. Targeting the specific HR and/or power numbers as structured intervals within each block allows for maximum control of the workload that is designed to increase with the adaptation. Upon completion of the Base Builder Program a rider has trained every energy system in systematic order and now ready to take on their event-specific Race Preparation training program as they head into the Spring & Summer competitive-season.

Get the full run-down of our Base Builder Program.

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2018/19 Base Builder Strength Program

Fall is nearly here and that means it’s time to start planning your off-season training.

It’s the off-season, time away from high-priority events, that is the time to focus on improving your weaknesses. For most endurance athletes, their weakness is their weakness in terms of muscular strength. The fall & winter months are the time to build “off-bike” strength & mobility to not only improve ability on the bike for next years competitive-season, but also to improve whole body health by adding variety in training modalities, improve body composition, improve bone, soft tissue and hormone health, and offset muscle imbalances; all of which help keep injury at bay. Every endurance athletes should include a focused strength training block within their annual training program, and our Base Builder Strength Program is made just for this!

 

‘In-House’ Factory Strength Base Builder Classes

We have an ‘in-house’ option for those that live near our Lakewood, Colorado training facility at Sessions:6 Sport Performance (map). Join twice a week, Mondays & Wednesdays, for coach-led training sessions that builds your strength base progressively from October through March. Leaving you stronger, healthier, and producing more power in the bike come Spring.

Take Me There! 

 

‘Remote’ Strength Base Builder Training Plans

Don’t live nearby or can’t make our class times, we offer our same progressive Base Builder Strength Program as a downloadable training plan. Included with the plan is our training load calculator to prescribe the exact progressions & loads for your program, as well as links to our YouTube Channel with every single movement demonstrated in video so you know you’re doing things right. Plans are available in 12, 18 & 24 week durations to fit your base training needs.

Show Me More! 

 

Don’t neglect the gym this off-season. There are huge gains to be made in both overall health and performance that in the end lead to improving your power on the bike for 2019!

2018 Teen Sport Conditioning Summer Program

  • April 12, 2018
  • Blog

Our 3rd Annual Teen Sport Conditioning Program is returning for 2018!

Once again Sessions:6 Sport Performance is offering a sport conditioning program designed especially for teens. The program is designed to help prepare your teen athlete for their Fall sport in a safe, fun and positive environment. The program will include strength training, plyometrics, core conditioning and mobility.

Our 2-month Teen Program is designed to keep your teenage athlete(s) active throughout the summer months with cross-training and skill development that will enhance their sport specific conditioning prior to their Fall and Winter school sport seasons. Each coach-led class includes a proper warm-up, instruction, evaluation of skill level, and cool-down to maximize effectiveness and safety. Individual training sessions will vary the focus between aerobic conditioning, strength work, skill development, speed & power training, and flexibility to keep things fun, fresh and exciting for the participants.

8 Weeks, 2x a Week, 16 Sessions:

  • When: June 5th-July 26th
  • Days: Tuesdays & Thursdays
  • Times: 10:15am OR 11:15am
  • Cost: $220
  • Includes a custom S:6 T-shirt!

Discounts:

  • $20 off first teenager if signed up before May!
  • Only $170 for second teenager (sibling)
  • Only $120 for third teenager (sibling)
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Cody’s 2018 Base Build: Block 5 Recap

  • April 5, 2018
  • Blog

The month of March was Block 5 of my 6-block Base Builder training. This consisted of continued strength & stability training along with progressions in plyometric/power development off the bike in the gym, training the Anaerobic Power energy system in the S:6 Wahoo Kickr Trainer Studio, and extending my 1-2x weekly endurance rides outside. Fitness is continuing to build and with just about 4 weeks now remaining until my 2018 race season kicks off in earnest, I’m feeling great and ready for Spring!

Read the full run-down of Block 5 programming HERE

Strength Training

I’m getting stronger for sure. I’ve been maintaining the squat & deadlift focus for the “strength sets”, similar to the first 12 weeks of training, but now with fewer overall reps while achieving more of those reps at the higher loads. What was once heavy is becoming more repeatable as the heavier loads are requiring less effort as more of my muscle fibers get in on the action.

The goal with resistance training for endurance athletes is not to gain moremuscle, but rather train muscles we have to do more work!

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6 Week Nutrition Program

  • April 5, 2018
  • Blog

Sessions:6 Sport Performance has partnered with Steve Acuna, nutrition & endurance coach with Do Athletic Shit, to present a 6 week Nutrition Workshop to help you achieve nutrition success.

Eat to Perform

You may already be training to maximize your performance, but are you eating to maximize your performance?


REGISTER NOW:



Workshop Overview:

Meetings are on Sundays from 4:00-5:30pm at Sessions:6 Sport Performance. Each week we will go over a new nutrition topic that will build on the past week. Each session we will go over individual successes and failures and address how to overcome the problems we have encountered. We will cover a new educational topic tailored to meet the needs of the group. Homework will be assigned each week, and coaches will be holding you accountable for action. Our goal with the workshop is to give you the tools to make smart nutrition choices and change individual behaviours that impact how our bodies look, feel and perform.

Week 1: Introduction to the program overview, awareness of what we are eating, counting calories versus not counting calories

Week 2: Adequate Protein, Carbohydrates, Fat and Hydration and Why this matters

Week 3: Food timing and Blood Sugar Regulation’s role in body composition

Week 4: What to eat; How to structure your plate

Week 5: Gut Health: How the 2nd brain impacts our bodies

Week 6: Fueling better for workouts and recovery + Supplements: pros and cons

Join us for this six week program to kick start your efforts towards improved health & fitness for the season ahead!!

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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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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