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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.

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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!

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