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15th Annual Base Builder Coming Up!

We’re celebrating our 15th Anniversary season of our annual Base Builder Trainer Series!

It’s hard to believe we’ve been doing this for so long. Coach Cody started this concept back in January 2005 with a single 12-week Tuesday/Thursday 6pm trainer class at a friend’s training studio in the “Golden Triangle” of Denver. Back then you brought your own trainer with you! We bounced around here and there every couple of years to a studio off Broadway for a few, to Wheat Ridge Cyclery for a couple years, to the Lakewood Rec Centers a couple years, then to the old “All Pro CrossFit” in Lakewood, and finally to its new home at Sessions:6 in 2016. We’ve evolved over the years to include power-based smart trainers, testing, multiple class times, longer enhanced durations of programming, and (what sets us apart from all the rest) the cycling-specific strength training component!
Many folks have joined us for two, three, four years or more of the training program since we began.

Thank you for the support over the years.

Well… we’re back again for another season of Base Building coming up before the end of summer… yes you read that right, getting started before the end of summer! We’re always striving to improve the program year-to-year and due to popular demand, we’re getting back to “Base Builder 15.0″ earlier than ever… but definitely in a new & improved way.
Also for those that can’t join us in-house for our coached Base Builder Programming, you can join us remotely via our Remote Base Builder Program. We’ve offered this format for a couple years now with great success and positive results. This year we’re improving the the Remote Program with weekly audio recordings that discuss the specifics of the program in more detail; as if you were “in-house” alongside our coaches!

GO TO:

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2018 Teen Sport Conditioning Summer Program

  • April 12, 2018
  • Blog

Our 3rd Annual Teen Sport Conditioning Program is returning for 2018!

Once again Sessions:6 Sport Performance is offering a sport conditioning program designed especially for teens. The program is designed to help prepare your teen athlete for their Fall sport in a safe, fun and positive environment. The program will include strength training, plyometrics, core conditioning and mobility.

Our 2-month Teen Program is designed to keep your teenage athlete(s) active throughout the summer months with cross-training and skill development that will enhance their sport specific conditioning prior to their Fall and Winter school sport seasons. Each coach-led class includes a proper warm-up, instruction, evaluation of skill level, and cool-down to maximize effectiveness and safety. Individual training sessions will vary the focus between aerobic conditioning, strength work, skill development, speed & power training, and flexibility to keep things fun, fresh and exciting for the participants.

8 Weeks, 2x a Week, 16 Sessions:

  • When: June 5th-July 26th
  • Days: Tuesdays & Thursdays
  • Times: 10:15am OR 11:15am
  • Cost: $220
  • Includes a custom S:6 T-shirt!

Discounts:

  • $20 off first teenager if signed up before May!
  • Only $170 for second teenager (sibling)
  • Only $120 for third teenager (sibling)
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Cody’s 2018 Base Build: Block 5 Recap

  • April 5, 2018
  • Blog

The month of March was Block 5 of my 6-block Base Builder training. This consisted of continued strength & stability training along with progressions in plyometric/power development off the bike in the gym, training the Anaerobic Power energy system in the S:6 Wahoo Kickr Trainer Studio, and extending my 1-2x weekly endurance rides outside. Fitness is continuing to build and with just about 4 weeks now remaining until my 2018 race season kicks off in earnest, I’m feeling great and ready for Spring!

Read the full run-down of Block 5 programming HERE

Strength Training

I’m getting stronger for sure. I’ve been maintaining the squat & deadlift focus for the “strength sets”, similar to the first 12 weeks of training, but now with fewer overall reps while achieving more of those reps at the higher loads. What was once heavy is becoming more repeatable as the heavier loads are requiring less effort as more of my muscle fibers get in on the action.

The goal with resistance training for endurance athletes is not to gain moremuscle, but rather train muscles we have to do more work!

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6 Week Nutrition Program

  • April 5, 2018
  • Blog

Sessions:6 Sport Performance has partnered with Steve Acuna, nutrition & endurance coach with Do Athletic Shit, to present a 6 week Nutrition Workshop to help you achieve nutrition success.

Eat to Perform

You may already be training to maximize your performance, but are you eating to maximize your performance?


REGISTER NOW:



Workshop Overview:

Meetings are on Sundays from 4:00-5:30pm at Sessions:6 Sport Performance. Each week we will go over a new nutrition topic that will build on the past week. Each session we will go over individual successes and failures and address how to overcome the problems we have encountered. We will cover a new educational topic tailored to meet the needs of the group. Homework will be assigned each week, and coaches will be holding you accountable for action. Our goal with the workshop is to give you the tools to make smart nutrition choices and change individual behaviours that impact how our bodies look, feel and perform.

Week 1: Introduction to the program overview, awareness of what we are eating, counting calories versus not counting calories

Week 2: Adequate Protein, Carbohydrates, Fat and Hydration and Why this matters

Week 3: Food timing and Blood Sugar Regulation’s role in body composition

Week 4: What to eat; How to structure your plate

Week 5: Gut Health: How the 2nd brain impacts our bodies

Week 6: Fueling better for workouts and recovery + Supplements: pros and cons

Join us for this six week program to kick start your efforts towards improved health & fitness for the season ahead!!

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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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

  • 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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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

  • 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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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:
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