We wrapped up our 2018 off-season Base Builder Program with Block 6 at the end of April.
Our “in-house” athletes that stuck it out for the full six month program experienced some solid gains in off-bike strength and on-bike power, both on the aerobic end and the anaerobic end. In fact, every single rider saw improvements to the tune of 12-36% at estimated FTP, with a “class average” of 23%. Boom!
You can read the full the run down of our annual off-season Base Builder program by clicking the series of links above. With Spring here and race season is in full effect, what do we do next? With your solid strength and aerobic base established, it’s time to get more race specific and dial your training in with in-season Race Prep training.
RACE PREP TRAINING
Through our Base Builder Program we build fitness up. We start at the low end of the energy system chain focused on low-intensity aerobic training combined with technique work on the bike, and the early (lighter) form-focused resistance training in the gym. From here we build our base through gradual progression of intensity through increasing intensity with each successively higher energy system, and gradual increase in resistance training loads.
Aerobic Endurance/Technique, “all day” power (4+ hours)
Aerobic Threshold (AeT), “2 hour” power
Anaerobic Threshold, 32:00-64:00 power
Vo2 Max, 8:00-16:00 power
Anaerobic Power, 1:00-4:00 power
Peak Power, 0:05-0:30 power