OFF-SEASON CYCLING: 24-Week Cycling Base Builder Plan (v3.0) Structured by POWER & HR - Reusable

Average Weekly Training Hours 03:35
Training Load By Week
Average Weekly Training Hours 03:35
Training Load By Week

S6

24-Week Base Builder Indoor Trainer Series - v3.0


Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance

trainer

NEW for 2018 is our most extensive 24-week Off-Season Base Builder Indoor Trainer Plan to date. Complete with a NEW detailed testing protocol and training calculator spreadsheet to determine your specific training zones based off your testing.

We're ready to begin our 15th year of hosting our S:6 Winter Trainer Series in Lakewood, Colorado, and we've made some significant improvements in our already highly successful program! Now you can download the full program to do on your own at home on your Smart Trainer!

Overview:

NEW for 2018, we've improved our testing protocol to include both an aerobic and anaerobic power test, and a training calculator spreadsheet you can easily enter your test data into to get your most current training zones and progress identified. There are THREE trainer workouts per week, with the weekend session able to be adjusted to an outdoor ride if desired.

The progressive programming begins gradually and builds the TSS as you build your fitness. The training blocks are broken into six 3-week blocks of training followed by a test week or recovery week. Start with aerobic training and technique work before building through the Anaerobic Threshold, Vo2 Max, Anaerobic Power and Peak Power energy systems over the 24-weeks.

Included with Your Plan:

> 6-page PDF download with detailed information on the program including equipment needs, training zones (power & HR based), and descriptions of each exercise/interval in the program.

> 3-page Excel Spreadsheet Training Calculator to plug your test results into and receive your full Power Profile and training zones explained.

Four tests: one at the beginning to set zones and establish starting point; followed by three more each 8 weeks to track progress and adjust training zones as fitness improves.

Three downloadable workouts per week that can be uploaded to your Smart Trainer/device for complete workout precision.

Plan Details:


Download HERE

Other Plans to Consider:



We add our 24-Week Off-Season Strength Plan to this plan to make it our most complete Off-Season Training Program available.
Only $25 more for the FULL PROGRAM!

Questions?

Email Cody directly with questions now or as you go: cody@sessions6.com

USAC               USAT              

Sample Day 1
1:14:00
81.8TSS
AeT & Fatigue Test

***You must follow this Test Protocol in "Slope" or "Level" mode if using a Smart Trainer***

Remember to "lap" your head unit for each interval so you can easily gather average powers for all four intervals.

Does not download to ERG file.

Sample Day 2
1:08:00
35.9TSS
TRAINER SERIES v2: 1A

See attachment for details.

Sample Day 4
1:12:00
43.1TSS
TRAINER SERIES v2: 1B

See attachment for details.

Sample Day 6
1:12:00
60.1TSS
AeT INTERVALS (6x5)

6x[5:00] Aerobic Intervals.

With aerobic training, goal is to target the HR in the AeT Zone (3) for the intervals. Power will vary with terrain, fitness, and freshness levels, appx. 80-85% of FTP.

This session is built for indoors, but the main-set intervals can be easily performed outdoors as desired and fitness allows. Train to your AeT HR and only reference power (if available).

Start with flat to rolling terrain and progress to hillier terrain as your fitness improves and you can keep your HR in the AeT Zone. 

The less aerobic fitness you currently have, the slower you must go to stay aerobic; the more aerobic fitness you have the faster/more hills you can do. Be patient and go as slow as needed to stay in HR zone. Over time you will be able to go faster/harder/more power at same AeT HR indicating improved fat-burning capability and aerobic fitness.

Sample Day 9
1:17:00
53.2TSS
TRAINER SERIES v2: 2A/B

See attachment for details.

Sample Day 11
1:17:00
53.2TSS
TRAINER SERIES v2: 2A/B

See attachment for details.

Sample Day 13
1:26:00
75TSS
AeT INTERVALS (8x5)

8x[5:00] Aerobic Intervals.

With aerobic training, goal is to target the HR in the AeT Zone (3) for the intervals. Power will vary with terrain, fitness, and freshness levels, appx. 80-85% of FTP.

This session is built for indoors, but the main-set intervals can be easily performed outdoors as desired and fitness allows. Train to your AeT HR and only reference power (if available).

Start with flat to rolling terrain and progress to hillier terrain as your fitness improves and you can keep your HR in the AeT Zone. 

The less aerobic fitness you currently have, the slower you must go to stay aerobic; the more aerobic fitness you have the faster/more hills you can do. Be patient and go as slow as needed to stay in HR zone. Over time you will be able to go faster/harder/more power at same AeT HR indicating improved fat-burning capability and aerobic fitness.

Cody Waite
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Sessions:6 Sport Performance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.