v3.1 - 12-Week BASE BUILDER, Low Volume: Structured Cycling & Individualized Strength Program
Author
Cody Waite, Waite Endurance
All plans by this CoachLength
12 Weeks
Plan Specs
cycling indoor intermediate masters power based tss based strength base period
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?Plan Description
12-Week (Low Volume) Base Builder Cycling & Strength Progression - v3.1
Written by Cody Waite, of Waite Endurance
NEW for 2019 is our most condensed 12-week Base Builder Training Plan for Low Volume athletes. 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. Build your Base in just 12 weeks with our shortest time span for those that don't have the time or interest in an 18 or 24 week base build. Our Low Volume program revolves around the following:
- 3x Structured Cycling Sessions per week
- 1x Optional Endurance Ride per week
- 2x Progressive Strength Training Sessions per week
- 1-2x Rest Day per week
- 4-8 Hours of Training per Week (can increase as desired)
- Recovery/Testing weeks built into the Program
- All workouts are "Structured" & "Device" compatible; can be performed indoors or out
- Metrics Used: Power, HR, and/or RPE
Our 'off-season' Base Builder plans are ideal for any cyclist, mountain biker, or triathlete looking to improve their strength & power on the bike across any distance. Click Links Below to Learn More:
- Listen to Our PODCAST
- Base Builder Program Details
- Testing Protocol Details
- Training Zone Calculator Example
Our progressive strength training program is designed specifically for endurance athletes to be utilized throughout the off-season base training build. Click Links Below to Learn More:
OTHER BASE BUILDER OPTIONS:
We have both LOW & HIGH volume Base Builder Plans available in 12, 18 & 24 week durations. Search v3.1 Base Builder in the Training Peaks Plan Store or Contact Us! (email below)RACE PREP:
Upon completion of this Base Builder program you're ready for one of our Race Prep training plans to dial in your event specific fitness. Check out our Race Prep Plans HERERE-USABLE:
You can easily reuse any of our plans year after year or anytime in the future!QUESTIONS ?
Email Cody directly with questions now or as you go: cody@teamwaite.com
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
4:11 hrs | 2:14 hrs |
|
|
1:32 hrs | 1:00 hrs |
|
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
4:11 hrs | 2:14 hrs | |
|
|
1:32 hrs | 1:00 hrs | |
|
|
—— | —— |
Training Load By Week
Sample Day 1
***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
See attachment for details.
Sample Day 3
SESSION 2:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push/Pull Set*
-20:00 Strength Set**
-8:00 Power Set
-8:00 Mobility Set*
*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists
**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.
Sample Day 4
See attachment for details.
Sample Day 6
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
SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push/Pull Set*
-20:00 Strength Set**
-8:00 Power Set
-8:00 Mobility Set*
*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists
**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.
Sample Day 9
See attachment for details.