Cody’s 2018 Base Build: Block 6 Recap

Cody’s 2018 Base Build: Block 6 Recap

I made it (along w/ 40 other athletes I’m training in our 2018 S:6 Base Build Program)! 

The sixth and final block of my off-season Base Build has been completed. 24 weeks of progressive building of fitness over the off-season has brought my Base fitness to a solid platform for my 2018 season. Now it’s time to race! Of which, I’ve already done with the Epic Rides Whiskey Off-Road event last weekend (full recap here). 

You can get the full explanation of Block 6 (and others) in previous posts. The gist is that we bring the energy system chain to a peak, with our heaviest weight lifting attempts and peak-power “sprinting” intervals on the bike. The concept with our Base Build Program is to start on the low-end of the energy system spectrum with basic aerobic & skill development. From here, each block takes the athlete through progressively higher energy systems as fitness builds: Aerobic Threshold, Anaerobic Threshold, Vo2 Max, Anaerobic Power, and finally Peak Power. Along the way we build off-bike strength & power in the gym, and endurance with longer outdoor rides within the week. Read about it all here.

GYM SESSIONS

After the first strength peak in Block 3, in Block 4 we reduced the weight lifting volume (number reps) significantly to allow for more stability and plyometric work. A second low-volume strength build was included in the routine and I was pleased to continue to make strength gains despite the slight change of focus.  

I was able to increase both my max Squat & Deadlift by about 10% over January maxes. Reaching 200 lbs. (from 185) and 225 lbs. (from 205), respectively. These both matched my previous all-time PRs in the lifts from 2015. Pretty stoked. Also eager to maintain this strength through the race season, so I can continue to improve my strength in 2019. Overall, I’m feeling strong & healthy going into my racing season. 

STRUCTURED RIDES

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Cody’s 2018 Base Build: Block 4 Recap

Cody’s 2018 Base Build: Block 4 Recap

  • March 8, 2018
  • Blog

I wrapped up Block 4 of my off-season Base Builder Program last week. I am super pleased with how my fitness is improving. Block 4 consisted of Vo2 Max intervals, which in my opinion pack the biggest punch of fitness improvement. They are hard, and you have to stay on top of your recovery and fueling through this key block of training. Read about Block 4 details HERE.

If you can keep up and make it through these workouts in Block 4, fitness will take a big leap. Guaranteed!

Strength Training

This brought a return to lighter weights after peaking in the third block. The goal is to take a step back with new training loads in-hand from the peak in block, and perform a second, slightly less intense rebuild of strength. Along with the re-progression of strength, more stability movements were introduced with single-leg, dynamic movements. Also progressing was plyometric movements. Over block 4 we progressively challenged ourselves with higher and higher box jumps, along with challenging varieties of floor jumps for max explosive power production. Pretty fun stuff. Feels more like play time, but it leaves a mark in soreness in the beginning.

Aerobic Training

As mentioned previously, Vo2 Max intervals were the focal point of Block 4. Powers targeted were the 8:00-16:00 max power levels, broken into 2:00 & 4:00 intervals.

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The S:6 Base Builder Program: Block 5

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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Cody’s 2018 Base Build: Block 3 Recap

Cody’s 2018 Base Build: Block 3 Recap

  • February 5, 2018
  • Blog

#fitnessiscoming

I’m beginning to feel pretty fit, and becoming very eager for the coming racing season. My first event is about six weeks away with the Cactus Cup Mountain Bike Stage Race, in Scottsdale, Arizona. In between now and then, I plan to make continued improvements in fitness, primary through increasing intensity on the bike and in the gym. But before I get to that, let me report on what I’ve accomplished over the last 4 week block of training in my S:6 Off-Season Base Builder Program: Block 3.

STRENGTH

Block 3 brought twelve weeks of a steady strength progression to a peak. If you recall from my Block 1 Recap, I was overly optimistic in my strength capabilities to start off 2018. I had to back things way down from my 2015 PRs to start training this year. I adjusted things down from 200 lbs. in the Back Squat and 220 lbs. in the Deadlift to 160 and 180 pounds respectively. These were the numbers I would use to base my loading through my first 12-week strength build. I felt these were very conservative and achievable, without applying too much stress and possibly disappointing, or worse, injuring, myself along the process.

I was very pleased with my progression in strength over the last 3 week block of heavier lifting. My strength came back more than I initially anticipated based off of the first few weeks of training back in November.

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The S:6 Base Builder Program: Block 4

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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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.

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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!

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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.

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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:

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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!).
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