2019 Base Builder: Block 1

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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Looking Forward To 2018!

Looking Forward to 2018!

  • October 9, 2017
  • Blog

The “Summer of 2017” will go down as possibly the busiest/most hectic/most stressful summer for me of all time. What started out as solid winter of training for what was to be my “Swan Song” season on the XTERRA Pan-Am Tour as a professional, ended up including a car accident resulting in the “totaling” of our new Promaster Van, selling our home, buying a new home, moving, working through insurance stuff to get a new van, some family stress, coaching the Green Mountain High School Mountain Bike Team (this ended up being the highlight of the summer!), and finally settling into our new home all over the last 4 months. All of this left little time/energy/motivation to train, much less try and race. So after only one XTERRA Pan-Am Tour race back in May in Alabama, a handful of mountain bike races, including a Co-Ed Duo Team WIN at Firecracker 50 (with Kathy!!), my “season” came to a fizzling end in August.

Finally in September I was able to regroup a bit as we finally got our family settled into our new home, kids back to school, and have a great time training with and being a part of super fun High School MTB racing program. The dust began to settle some in my birthday month and I have been able to take a few deep breaths of having the stressful summer behind us and begin looking towards 2018.

Two big changes are occurring in 2018…

  1. I am taking a step back from triathlon and retiring from professional XTERRA racing.

  2. I turned 39 last month and will be able to race Masters 40+ in 2018, as I turn my full training/racing attention towards mountain bike racing.

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