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.

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!

That said, Block 2 Strength Training consisted of continued strength building. Where Block 1 established a foundation of movement strength and got me passed the feeling of post-workout soreness with relative light loads, Block 2 began to pile on some weight. Over the 3 weeks I progressively increased the loads in my primary movements: the back squat & deadlift for the lower body; reaching a “peak set” set of reps in the last week at 95% of my one rep max.  For my “push-pull” upper body movements in this block I focused on the bench press and pull-up combo; also achieving some solid gains with a 160 lbs bench press and 5 sets of 10 strict pull ups.

Aerobic Training

For Block 2 I kept the same pattern of Strength Day, Trainer Day, Endurance Day as described in my Block 1 Recap. On the bike the focus moved from basic Aerobic Threshold (AeT) work I did in Block 1 to “Aerobic-Strength” work as a progression towards increased loads. The progression here is layering in the big-gear low-cadence component for the strength aspect, while maintaining aerobic HRs.

The goal was to train the heart in Block 1, followed by the muscles in Block 2, for maximum aerobic-strength development.

Trainer sessions included extended single-leg ILT work which also focused on large muscle recruitment with bigger gears at 60 rpm and increasing average power outputs over the 3 weeks. After the single-leg work, came the longer Aerobic-Strength intervals that consisted of standing up in nearly my largest gear, pedaling at around 55 rpm. Beginning with 4×5:00 in the first week and progressing to 3×8:00, 2×12:00, 2×15:00 and finally 1×30:00 in the final week to maximize muscular endurance. In week 3 we also added in some short surges at the end of the long intervals to introduce some higher power work (and make the time go by faster) by surging to 70 rpm for 15-seconds each minute. Good times!

Get the FULL details & specifics of our off-season Base Builder Trainer Series.

My outdoor endurance rides progressed along nicely in the first couple weeks of Block 2 while the Denver winter was slow to arrive. By mid-month however the temps finally dropped, we got a little snow, and the outdoor riding options decreased significantly in the final 10 days of so of my training block. This happens, and it happens nearly like clockwork every late December in Denver, so I was ready with a Plan B: more trainer time!

When things get unappealing outside, I bring them inside. For intended longer endurance rides, I trim the quantity and boost the quality just a bit to achieve the desired training stress (TSS) for the day.

For example: if the plan calls for a 4-hour ride at low intensity and 175 TSS, and it is snowing outside…

I take my ride indoors and do 2-hours with 2×30:00 at Aerobic Threshold HR/power as the main set. This alteration, along with a warm-up spin, a few sets of ILTs on both sides of the mainset, and a warm-down spin, and I still get my aerobic training and hit around that 175 TSS target for the day. Not too bad. Other options can also include subbing other activities like running or xc-skiing, but since I’m not running this year and skiing is a bit of a time suck, the trainer is my preferred method. If snow-day trainer rides were to become the norm, I would certainly seek the other alternatives out for more variation.

The trainer session example above is exactly what Kathy and I did on Christmas Eve when it was too cold and sloppy to get outside. Similarly, the day after Christmas we doubled up on the two trainer sessions we offered at the S:6 Wahoo Kickr Studio as part of Week 7 of the 2018 Off-Season Base Builder Program that day.

Then came the big day of the “Quad-Trainer” session that Will Foley, a 20-year-old athlete I coach, and I did on December 28th. On this day we decided to smash ourselves with all four trainer sessions in the studio!

Each sessions was the same and consisted of spin-ups to warm-up, ILT strength work, 30 minutes aerobic-strength climb with 10 surges in last 10 minutes (to 175% FTP), and a 5:00 spin to finish it off. Here’s a brief rundown of that day…

  • 6:30 AM – Early rise, slow to warm-up, but not so bad.

  • 12:00 PM – After a big breakfast and a nap, feeling solid.

  • 4:30 PM – Power numbers are up and feeling strong!

  • 6:15 PM – Barely held on through the surges as muscular strength was fading fast and fast twitch fibers were nearly exhausted.

Despite relatively low-intensity training (HR only exceeded 150 bpm briefly with the surging), this was a monster muscular endurance day, and I felt the fatigue for the next few days. Totals on the day amounted to:

  • Five hours of total riding time

  • Two hours of big gear, low cadence, standing “climbing”

  • Forty 15-second surges over 175% FTP

  • Sixty minutes of pedaling w/ one leg

  • Thirty minutes of pedaling over 120 rpm

  • approx. 80 miles

  • 10,000 feet climbing equivalent

  • 368 TSS

This big day capped off my Block 2 Build with a nice exclamation point and I was now ready to recover for a few days before performing our Testing Protocol at week 8 of the off-season Build Program.

Week 8 Testing

After three easy days of recovery it was time for our second test of the my off-season base build. Our testing protocol consists of a 20-minute sub-max aerobic test, followed by three short duration anaerobic power intervals to see where the top-end is at and determine my new Fatigue Rate, track progress, and re-set training zones for blocks 3 & 4 of the program.

Get the FULL scoop on our Testing Protocol. 

My last test (first test of the 2018 off-season training season) was back in late October. As mentioned, in previous post, the results were quite dismal due to the extended break from/low-level of training I did through the end of summer and early fall.  So progress was anticipated simply from the boosted training volume, effort and structure…and gains we seen. Here’s the recap…

  • 20:00 Aerobic Threshold Power @ 148 bpm
    • Pre-Test 2017:  238w
    • Week 8: 256w
    • Recent “Best” from Summer 2015:  274w
  • 1:00 Max Power
    • Fall 2017:  499w
    • Week 8: 505w
    • Summer 2015:  529w
  • 2:00 Max Power
    • Fall 2017:  380w
    • Week 8: 403w
    • Summer 2015:  454w
  • 4:00 Max Power
    • Fall 2017:  324w
    • Week 8: 340w
    • Summer 2015:  382w
  • Fatigue Rate
    • Fall 2017:  8.7%
    • Week 8: 8.17%
    • Summer 2015:  6.9%
  • This calculates an FTP of
    • Fall 2017:  247w (3.70 w/kg)
    • Week 8: 263w (3.89 w/kg)
    • Summer 2015:  308w (4.71 w/kg)

Conclusion

My first 8 weeks of my off-season Base Build program has been very consistent and successful. I’ve increased my movement strength via increased loads in weight training, and I’ve improved my power on the bike, aerobic power and FTP, by roughly 8%. A solid start to the training season and progress that I intend to continue to make over the coming months.

A steady and consistent build is the key to creating a solid off-season base from which you can further build your race specific fitness later in the year.

My coming blocks of training include continued strength work, building towards peak movement strength in another 3-4 weeks; continued progressions on the bike in terms of duration of long rides and intensity of structured sessions. Simply said, long rides will get longer, while intervals will get a little shorter and more powerful as I begin to train my Anaerobic Threshold energy system.

Now on to Block 3!

Thanks for reading. I hope you enjoyed the insights and follow along for the 2018 season!

Cody Waite, Professional Off-Road Endurance Athlete & Coach
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Check out my Stock Training Plans, Custom Training Plans & Personal Coaching options to help you make the most of your training!

 

 

 

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.

 

Ideas For Your Off-Season

Ideas For Your Off-Season

  • October 12, 2017
  • Blog

Fall has arrived and most of us in the Northern Hemisphere are entering our Off-Season. So what exactly is the Off-Season? The term “Off-Season” can be a bit misleading to some. The Off-Season is not time taken off from training, but rather it is time taken off from racing. This all so crucial time away from racing allows you to focus more on your training to allow for bigger advancements in your overall fitness and future racing ability.

Here is how a year of training and competition looks to a committed, high level amateur or professional endurance athlete:

  • END OF SEASON BREAK: after a short 1-2 weeks of time off, truly ‘on vacation’ from their primary sport, they’re ready to get back into training in their off-season. 
    • Pro Tips: As a general rule of thumb, the older and/or lower training volume (ie. time crunched) the athlete, the shorter this break should be. If you only train 8-12 hours a week, you don’t need to take much of a break. Simply changing the type of training you do in the off-season will be enough of a break or change of pace. It is just too hard for most people to get back into ‘training mode’ and too much fitness can be lost if the break is too long. The younger or higher volume athlete may take up to 2 weeks off from training. These athletes will recover faster and have a higher fitness base that will not drop off as much with more rest time.
  • THE OFF-SEASON: the Off-Season is the larger chunk of time sandwiched between your short ‘end-o-season break’ (above) and the start of your competitive race season (below). With the stress of racing and being “race fit” removed in their off-season, they can focus purely on training to improve weaknesses and gain a higher level of fitness for the next race season.
    • Pro Tips: Depending on the athlete and when his/her race season begins, the off-season can be as short as a couple months (ie. end racing in October and begin racing in February); or it can be several months (ie. end racing in September and begin again in April). Keep in mind that the longer your off-season, the more time you have to train and improve your fitness and likely the greater improvement you’ll see in your racing ability the next season. Those athletes that can’t stay away from racing and pack their annual schedule full from spring through fall are often the ones that don’t improve a whole lot from year-to-year, or they are getting paid to compete (and are already at the top of their game!).
  • THE RACE SEASON: this is the time of year the bulk of their racing occurs (typically Spring through end of Summer or early Fall). This is when training becomes more race-specific as they build up their top priority events. Training also become more polarized, with their race prep training and recovery balance being of the most importance. During this time overall training volume often drops when compared to the hight of their off-season. This allows for more freshness as the begin to add the demands of racing to their schedule. This is why you must make the most of your Off-Season training, racing gets in the way of training once race season arrives!!
    • Pro Tips: You may still race in late in your off-season, but these are typically low-priority events that are done more as workouts and early season fitness gauges, opposed to races you are peaking for or looking to perform at your best. Your goal in the off-season is to build your fitness to the highest point, then once in race season you are sharpening your fitness to the specific demands of your goal event(s), and recovering between multiple events.

For most endurance athletes, you should be TRAINING to the best of your ability from November through April so you can RACE to the best of your ability in May through October!!

 

SOME THINGS TO CONSIDER FOR YOUR OFF-SEASON:

Move from ‘Least Specific’ to ‘More Specific’ training as your progress through your Off-Season.

  • As you enter your Off-Season training, your race season is many weeks, if not months, away. The further from a peak performance you are, the less sport specific your training needs to be. This ‘non-specific’ training allows for a nice change of pace, using muscles that aren’t frequently used, and ups the enjoyment factor of training differently. Weight training in the gym and cross-training by hiking, rowing or skiing are great examples of non-specific training. Then you can progress towards easy/slow base miles to build your aerobic system if your race-specific training is typically fast and powerful; or train the power and speed side of things if your target events are long distance (i.e.. slower) events like ironman or marathon mountain bike events. Later in your off-season you can progress towards training that gets closer to your target race demands as fitness improves.

Train Your Weaknesses First.

  • Similar to the “Least to More” Specific training progression described above, start your off-season training by focusing on your weakness(es). Again, racing is a ways down the road, so take the time to actually improve your ability this time of the year. Then as you move towards racing season, progress your training towards training your strengths. This method will encourage improvement early on and then build confidence as you approach race day.

Strength Train!

  • Don’t be afraid of the gym or ‘getting huge’ and slow. Improving the strength of your individual muscles fibers has been proven to improve power production, delay fatigue, and improve injury resistance. This can only be accomplished by moving your body in different ways than you’re accustom to and adding resistance.
  • Read my previous BLOG post about my strength training concept HERE

Break your Off-Season into Thirds.

  • Look at how many weeks you have available for your off-season training and divide the amount into three distinct training blocks that focus on the following…
    • 1/3 Focus = low-intensity, aerobic base building combined with building movement strength in the gym.
    • 2/3 Focus = medium-intensity, anaerobic threshold training combined with peak strength in the gym.
    • 3/3 Focus = small amounts of high intensity training combined with peak power in the gym.
  • From the completion of your Off-Season training, you’re ready to move into your Race Prep training and progressively back out the intensity; from high, where you finished off-season, to progressively lower as you build towards your goal race. As you back out the intensity you develop the volume (endurance) needed for your target event(s). Athletes focusing on races under 2 hours can often race very well right out of their off-season training, while racers looking at 2-5 hour long events need a block or two of extending endurance training to really peak, and ultra-distance racers need to add even a bit more volume to their program to be ready for their event demands.
  • Read my previous BLOG post about my aerobic conditioning concept HERE

Get on the Trainer!

  • The trainer is perhaps the perfect environment for improving your cycling economy, strength, and power. Through training with the new generation of Smart Trainers in our S:6 Trainer Studio the last three years, I’ve seen larger improvements on the bike than ever before. By utilizing cadence, power, and heart rate you can maximize your time and make the most out of your off-season training on the bike.
  • Check out my 24-week Off-Season Trainer Plan available on Training Peaks

Don’t think you can’t race.

  • You can still race while in your “off-season”. Most people do. And you can sometimes race particularly well in the last third of your off-season training. You want to create your annual training program targeting a few goal events for the year.  Starting your off-season, it may be 6-8 months until your next “A” race, but you will likely (and should) race a few times before your first target event. Plan your Off-Season to finish with 3-12 weeks of Race Prep training before your “A” race (depending on duration of A race). Go ahead and plop some races into your program along the way for both fun and to gauge fitness and race-readiness as you approach your target events.

 

If you like what you’ve read thus far, consider my Complete Off-Season Training Program for cyclists of all kinds and triathletes looking to make a statement on the bike next season. If you live in the Denver area you can join us for in-person training from November through April, or for those that live outside of Denver you can download my program via Training Peaks and follow along at home on your trainer and at the gym on your own.

Learn More:  Complete Off-Season Program

What ever you decide and what ever your training & racing goals are for the next season, be sure to make the most out of your Off-Season. Don’t let this valuable time of the year pass without maximizing your fitness gains that will lead to better performance when your  next Race Season rolls around.

 

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.

The S:6 Off-Season Base Builder Cycling Plan (a Deep Dive!)

The S:6 Off-Season Base Builder Cycling Plan (a deep dive!)

  • August 18, 2017
  • Blog

The stationary trainer is one of the best tools in your training arsenal.

The highly controllable environment makes it one of the most effective ways to improve your cycling power. By allowing your workouts to be controlled using variables like time, gearing, cadence, power and heart rate you can more easily execute precise, repeatable intervals. On the trainer you can eliminate the uncontrollable variables found in outdoor workouts like varying terrain, wind, weather, traffic, etc. You can focus solely on the work you are performing to make the most out of the time you are putting into your training.

Our 24 Week Base Builder Program/Plan, as well as its condensed little brother: the 12 Week Base Builder Program/Plan, are both designed to be performed during your “off-season”. The term off-season is referring to time off from racing, as opposed to time off from training. This concept is explained in a previous post, Ideas for Your Off-Season.  During this off-season base-building phase your primary objectives are to develop a strong aerobic system and build sport-specific strength.

Training Blocks

Our 24-week Base Builder program is built around six 3-week training blocks. Each block has a specific training focus that builds upon the previous block in intensity and training load. Within each block there are three weeks of loading (training) followed by one week of recovery (low-intensity), before getting into the next block. Each training block targets a specific energy system and the overall progression is from lowest intensity to highest intensity before reaching a peak at the end of your base build.

The energy system block progression on the trainer includes the following:
  • Block 1: Pedaling Skills/Aerobic Intervals
  • Block 2: Aerobic Threshold/Aerobic Strength 
  • Block 3: Anaerobic Threshold (including FTP)
  • Block 4: Vo2 Max
  • Block 5: Anaerobic Power 
  • Block 6: Peak Power 
In our off-season Base Build Program we leave zone 1/2 aerobic endurance training to longer outdoor rides and/or other extended aerobic endurance building activities such as skiing, hiking, running, etc. as time and weather permits.

The primary difference between our two programs, 24 vs. 12 weeks, is that speed at which the progressions through energy systems occur. The 24-week program allows for a more thorough off-season build and deeper base development for those that have the time and/or interest. While our condensed 12-week program goes through all six of the same energy systems as the longer version, it does it at much faster rate allowing for fewer weeks of training for those that don’t have the time due to an extended previous season of racing (or period of inactivity or training) or an earlier upcoming season of racing.

Upon completion of our 24-week or 12 week Base Builder programs, you will be ready to transition into your Race Season and/or more specific Race Preparation training phase.

This is when your training become more specific to address the demands of your goal race(s): road cycling, XCO mountain bike racing, endurance mountain bike racing, triathlon of all varieties and durations, etc. But before you can bring your race fitness to a peak, you must establish your base.

As a general rule of thumb, the longer, bigger, deeper more thorough base of fitness you can develop each year, as well as over many years, the more demands you can apply on yourself in your race preparation training and on race day. Most everyone is aware of this concept; however it is surprising how few racers actually apply it. Many racers hinder both their development and performance by not doing the specific training required in the off-season to build a prober base from which top-end fitness can be achieved.

 Training Zones & Testing

Our Base Builder programs/plans uses two primary metrics for training progression; one for measuring actual workload (power) and the other for measuring your body’s response to the workload (heart rate). You’ll ideally want to be equipped with both metrics to make the most of the training series (ie. power-meter and/or smart trainer AND heart rate monitor). To use one without the other shines light on only half of what’s really going on! Learn more about training with BOTH power and HR in a previous post: Training with Power or Heartrate? 

Within the 24-week program you will perform 4 tests; the first to establish your starting fitness and training zones, and 3 re-tests (one every 8 weeks) to track progress and adjust zones as you increase fitness. Within the 12-week program you test in week 8, but can opt to perform an earlier test in week 4 if you feel improvements have been made.

Our Testing protocol differs from many of the popular methods you may be familiar with. Our S:6 Testing Protocol includes a 20-minute sub-maximal Aerobic Threshold Test, to identify your Aerobic Power and track aerobic development; while three short maximal test efforts identify your Anaerobic Power, to determine your rate of fatigue as durations increase to used to calculate your extended training zones. With these data points we can more accurately calculate your training zones and better track improvements in fitness.

With your test completed, you will enter your result data into our S:6 Training Zone Calculator (Excel Spreadsheet) to receive your personalized Power & Heart Rate training zones pertaining to each energy system to be trained.

  • Aerobic Threshold HR (AeT HR)
  • Anaerobic Threshold HR (AnT HR)
  • Fatigue Rate
  • Your Individual Power & HR training zones
  • Functional Threshold Power (FTP) 

From here you simply enter your FTP number into your Training Peaks account to have your individual training sessions adjusted specifically to you. If using a Smart Trainer, you then can download the workout files to match your device and the power loads will be adjusted specifically to you as well. All super slick and takes the guess work out of everything, and you know every session is dialed in specifically to your current fitness.

Training with Power & HR

Training with power is one of the best things to happen to indoor training since the trainer itself. With power you can target specific workloads in a highly repeatable fashion and relate the workload to how your body responds to it via heart rate to track progress and performance. Today power-meters and power based “smart trainers” have become more affordable, easier to use and are widely available to any serious cyclist looking to improve their performance. This training series is designed around power to make it individualized to each user.

There are two heart rates that will be referred to in the workout series, and you will want to figure your specific HR’s out and memorize them.

The first is your maximum aerobic heart rate or aerobic threshold (AeT). The primary objective when building aerobic endurance is to improve your ability to burn fat for fuel while sparing glycogen (stored carbohydrates). The higher percentage of fat-to-carb you can train on, the faster and longer you will be able to go on race day as you will be relying less on sugar for fuel, which will increase your maximum sustainable power cycling. By training at (and a range of 10 beats below) your aerobic threshold (AeT) you’re training at your highest output while burning predominantly fat and keeping sugar-burning to a minimum. As you become more fit at this pace you will be able to train longer and longer distances on less and less energy (or go the same distance faster!).

The second heart rate that is referred to is your Anaerobic Threshold Heart Rate or AnT HR. This is your 1-hour race-pace heart rate. The balance point between lactic acid being metabolized for energy and accumulating in your blood. Train at or just below this effort level and you can increase your race-pace at any distance; go above this threshold for an extended period of time and you risk damaging your hard-earned aerobic development and will require significantly more recovery time between training sessions. You will likely spend more time training in this zone in your race specific  preparation following your base training, but you will hit this zone in small amounts in this series of workouts to prepare the body for the more extensive AnT training throughout your racing season.

The relationship between power and heart rate is super key in identifying training adaptations and knowing when to make progressions.

Power measures the output of work you are doing. Heart rate measures the response your body has to the work that is being done. When you can do the same work (power) with a lower response (lower HR), you know you are adapting to the work and making fitness gains. If you are doing the same amount of work (power), but working harder to do it (higher HR), then you have a problem that needs to be addressed by slowing down or resting. By using both metrics in your training you can make better decisions on when to increase workloads and when to back off.

Trainer Session Layout

There are several specific exercises that will be utilized throughout the workout series. Each workout is intended to last roughly 75 minutes in duration. With the duration static, the workouts are designed to progress with a higher and higher workload with each successive workout. The basic layout of every workout includes a warm-up to gradually elevate the HR (appx. 15-20 minutes), two to three exercises make up the main-set of the workout (appx. 45-50 minutes), and a cool-down spin to bring the HR back into normal resting ranges (appx. 5-10 minutes). Each exercise has a specific duration, cadence, gearing, HR and power guideline to follow.

The Exercises

There are nine exercises utilized within the workout series. Each one has a very specific protocol to following including variables such as resistance/gearing, cadence, power, HR, work duration and recovery duration. Below you will find a description of each exercise.

Spin-Ups: 

Used in this application as both a warm-up exercise and leg-speed development. These should be performed in your easiest gear with very little resistance. Your cadence will increase per instruction, your HR will rise gradually along with your cadence. HR is to not exceed your AeT HR. If your HR gets too high, lighten the resistance on your trainer or cease cadence increase until you improve your economy over the next several sessions.

Isolated Leg Training (ILT):

This exercise is both a leg strengthener and pedaling efficiency improver. You will unclip one leg and rest it on the back of your trainer (or let it dangle), while pedaling with the other leg. Complete the interval, clip the resting leg back in, pedal easy for a minute, and repeat with the other leg. That is one rep (one left-leg interval, followed by one right-leg interval). The “dead spot” will be noticeable, if not immediately, after a minute or two of the interval. This is where you are not applying force to the pedals and wasting energy. After several sessions your pedaling stroke will become noticeably smoother and “rounder”.

Low RPM intervals are designed to build specific strength. Every few sessions, as your strength improves, you will want to increase the load by shifting to a higher gear. HR should remain under your AeT throughout the interval, finishing right up to your AeT HR by the end of the intervals. If your HR is too high, try a smaller gear, if it’s too low, try a bigger gear. Cadence should remain at 60 rpm for the entire interval.  Changing hand positions each minute from tops to drops and back to tops will engage different muscles and make the time pass more quickly. It is often more difficult to perform ILTs in the drops due to the closed hip-angle and greater recruitment of the hip-flexors.

High RPM ILT intervals are designed to improve your neuro-muscular capabilities. Training the muscles to fire smoothy throughout the entire pedal stroke. These often feel quite easy for the first 60 seconds and then can become quite difficult until you train your muscles to cooperate. You will perform these in your easiest gear, with very little resistance. HR is not a concern here and should not rise much at all. If it does, your resistance is too high. As with the low-cadence ILTs, changing hand positions each minute from tops to drops and back to tops will engage different muscles and

make the time pass more easily. It is noticeably more difficult to perform the 80 rpm ILT’s in the drops due to the closed hip-angle and greater recruitment of the hip-flexors.

Aerobic Threshold (AeT) Intervals:  2-3 Hour Power 

To train the Aerobic Energy System, you want to target your AeT HR. You will pedal in a self selected gearing/cadence to achieve the target HR. Power will be approximately 85% of FTP at this effort level.

Aerobic-Strength Intervals:  

As your aerobic fitness improves you can add “hills” to your intervals for added strength benefits.

“Climbing” on the trainer can be achieved by elevating your front wheel above the rear with a trainer block, block of wood, stack of books or whatever method you choose. This elevated position engages slightly different muscles and simulates climbing on the road. With this exercise you will sit or stand and pedal, as in climbing a hill. This exercise builds both strength and aerobic fitness. The gearing is near your largest gear (high resistance), producing a cadence between 50 and 60 rpm. You will plod along at this low-cadence while changing hand positions every few minutes, from hoods and drops, to engage different muscles and keep things interesting. HR should rise after the first few minutes into your AeT HR Zone. It’s best to let it rise on it’s own and not exceed the mid-point of that zone. Again appropriate gearing/resistance will be the key if you are finding your HR too high or not high enough. When standing, weak core strength will be noticeable while performing this exercise as your back may fatigue before your legs do. If this happens, feel free to sit down for a minute to rest, before standing back up and continuing on.

Stand & Surge:

Once you have built up your “climbing” strength and endurance, you begin to elevate your HR a bit more with the addition of surges. These surges are slight increase in cadence over your “normal” climbing cadence you’ve been using to this point. In the last few minutes of your regular Strength Climb, you will surge by raising your cadence between 10 and 20 rpms for the last 15 seconds of each minute prescribed in the workout. This acceleration will increase your power output for the 15 seconds and raise your HR several beats. The surge is not a sprint or attack, but rather a quick increase in cadence. HR should rise to and slightly above your AeT HR by the last few. Again, not intended to be an all-out effort, just a simple introduction to a higher power workload. In between 15-second surges you will return to your Steady Strength cadence and your HR will recover partially before the next surge. With each surge your HR will rise slightly higher than the previous. Upon the completion of the final surge, stop pedaling completely, sit down and note your “peak HR”. Watch your HR fall and note how quickly it drops to below 100 bpm. Over the course of the series you should see your HR drop faster from higher peak HR indicating improved aerobic fitness.

6 to 8-minute AnT intervals: 32-64:00 Power 

Finally you are allowed to get your HR up over your AeT for a longer period of time. These intervals begin to touch on your anaerobic system by using a bit more carbohydrate to perform. You will focus on raising your cadence slightly each minute to achieve a gradually higher workload. These are the “comfortably hard” intervals of the series just under and right up to your FTP power (90-100%). Your HR objective is to reach your AnT HR by the end of each interval. First adjust cadence to achieve desired HR (between 90 and 100 rpm), before selecting a different gear if necessary. Recovery time is half the duration of the interval, allowing for 3 minutes of recovery between successive intervals. As with the completion of the final surge in the Stand & Surge above, upon the completion of your final AnT Interval of a workout, stop pedaling completely and note your “peak HR”. Watch your HR fall and note how quickly it drops to below 100 bpm. Over the course of the series you should see your HR drop faster from higher peak HR indicating improved aerobic fitness.

1 to 4-minute Vo2 Intervals:  8:00 to 16:00 Power

With Vo2s you get to open it up even further with shorter intervals going above your FTP. These are the painful ones! You will perform these intervals again using cadence as means to increase the workload throughout the intervals. Although these intervals are short, they will get your HR up over your AnT HR. The goal is not to work any harder than necessary, but to hit your cadence and gearing targets of 90-105 rpm. Your HR should not exceed more than 5-8 beats over your AnT HR. Power levels will be in the 110-120% FTP range. Any more than that and you are working too hard for this objective requiring more recovery and lost training time. Allow equal recovery durations between successive intervals. Upon the completion of your final Vo2 Interval, stop pedaling completely and note your “peak HR”. Watch your HR fall and note how quickly it drops to below 100 bpm. Over the course of the series you should see your HR drop faster from higher peak HR indicating improved aerobic fitness.

15-30-60-Second Anaerobic Power Intervals:  1:00, 2:00 & 4:00 Power

Now you’re bringing the power! These short bouts of intensity reach 130% to 190% of FTP. As the power increases the duration of the intervals continue to get shorter, and recovery times become longer. Gearing and cadence are now self selected allowing you to go hard and simply focus on hitting the target power levels. Recovery durations are now 3x the length of the interval allowing for near full recovery before the next interval. HR becomes irrelevant due to the short duration of the intervals. Despite the high effort, these intervals don’t hurt too badly since they are over by the time they start to hurt!

Peak Power Sprints:  0:05 Power! 

The second to last progression in the metabolic energy system chain (with movement strength (ie. weight lifting) being the last link in the chain). Anaerobic Power at it’s finest. No oxygen needed! These intervals are performed in a larger gear from a stand still or slight “rolling start”. You kick hard and crank up to full power over 5-10 seconds. You’re done as soon as you peak the cadence out and/or reach peak power for the effort. Power will jump towards 300% of FTP!

Steady Spin & Spin Down:

Your cool-down exercise. The Steady Spins gives you a chance to spin your legs out, get some fresh blood in there and begin the recovery process. You are back in your easiest gear with minimal resistance. Hold the specific rpm listed in the workout (or slightly higher if you like) for the time prescribed. HR should maybe reach the lower limits of your AeT HR Zone. Adjust resistance (or lower cadence) as needed. After the extended time spinning, you begin to gradually bring the cadence down (along with HR) with the Spin Down. Bring your cadence back down to 80 rpm over a few minutes until you are breathing normally and no longer perspiring. Wipe the sweat off your face and body, grab your recovery drink and call your workout finished!

Interested in giving it a try yourself?

Download via Training Peaks:

All Programs include:

  • 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.)
  • All the strength training details, including videos and set/rep schemes and calculated loads specific to your ability (if applicable)
  • 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.