v3.1 - 12-Week BASE BUILDER, Low Volume: Structured Cycling & Individualized Strength Program
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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
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
4:11 hrs | 2:14 hrs |
|
Strength
x2
|
1:32 hrs | 1:00 hrs |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
4:11 hrs | 2:14 hrs | |
|
|
1:32 hrs | 1:00 hrs | |
|
|
—— | —— |
Training Load By Week
