v3.0 - BASE BUILDER COMPLETE: 12-Week Cycling & Strength Base Plan, Structured by POWER - Reusable

Average Weekly Training Hours 05:27
Training Load By Week
Average Weekly Training Hours 05:27
Training Load By Week

S6

12-Week Complete Off-Season Base Builder Cycling & Strength Progression - v3.0


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

NEW for 2018 is our condensed 12-week Off-Season Training Plan. Complete with our updated Trainer Series Program & ALL NEW Strength Progression Program.

You're looking at THREE MONTHS of progressive training to build your complete fitness base through the off-season, in a shorter time span for those that don't have the time or interest in a 24 week base build. Our program revolves around twice weekly specific (uploadable) cycling workouts and twice weekly specific strength training workouts; combined with two additional weekend ride options that can be done indoors or out. The program includes scheduled recovery and testing weeks, and has you ready to dive into the start of your race specific season with next level strength & fitness.

Upon completion of this program you're ready for our Race Prep training plans that dial in your event specific fitness. This Off-Season plan is ideal for any cyclist, on or off-road, or triathlete looking to improve their power on the bike at any distance.

Re-Usable:

You can easily reuse this plan year after year or anytime in the future!

Plan Details:

ALL NEW FOR 2018, Structured "Device" compatible Trainer Series workouts & Testing Protocols.

Learn More:

Our progressive strength training program is designed specifically for endurance athletes to be utilized throughout the off-season base training build.

Learn More:

Other Plans to Consider:


QUESTIONS?

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

USAC               USAT               TPC

Sample Day 1
1:00:00
WEEK 1: Adaptation

SESSION 1:
-5:00 Movement Prep*
-10:00 Warm-Up Set*
-19:00 BS/DL Strength Set**
-8:00 Push-Pull Set*
-8:00 Core Stability Set*
-10:00 Mobility Set*

*Visit our YouTube Channel for a selection of movements to choose from for your Dynamic Warm-Ups, Push-Pull, Stability, and Mobility Sets: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the Strength Sets: 
click 'paperclip' icon in upper right corner to download.

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
1:12:00
43.1TSS
TRAINER SERIES v2: 1B

See attachment for details.

Sample Day 3
1:00:00
WEEK 1: Adaptation

SESSION 2:
-5:00 Movement Prep*
-10:00 Warm-Up Set*
-19:00 BS/DL Strength Set**
-8:00 Push-Pull Set*
-8:00 Core Stability Set*
-10:00 Mobility Set*

*Visit our YouTube Channel for a selection of movements to choose from for your Dynamic Warm-Ups, Push-Pull, Stability, and Mobility Sets: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the Strength Sets: 
click 'paperclip' icon in upper right corner to download.

Sample Day 4
1:17:00
53.2TSS
TRAINER SERIES v2: 2A/B

See attachment for details.

Sample Day 6
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.

Sample Day 8
1:00:00
WEEK 2: Adaptation

SESSION 1:
-5:00 Movement Prep*
-10:00 Warm-Up Set*
-19:00 BS/DL Strength Set**
-8:00 Push-Pull Set*
-8:00 Core Stability Set*
-10:00 Mobility Set*

*Visit our YouTube Channel for a selection of movements to choose from for your Dynamic Warm-Ups, Push-Pull, Stability, and Mobility Sets: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists

**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the Strength Sets: 
click 'paperclip' icon in upper right corner to download.

Cody Waite
|
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.