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.