Written by Cody Waite, of Waite Endurance
Our NEW & IMPROVED v4.2 plans are our most advanced/customizable Training Plans to date with several great features! Our v4.2 RACE PREP plans are event-duration specific training plans to follow your base training build.
Learn All About our Latest v4 Plans on our Website and by Listening to our Podcast Archive:
WE Downloadable PlansThe Waite Endurance Podcast: Episode 81
v4.2 6-Week RACE PREP Plan for 0.5-1.5 Hour Events w/ Daily HRV Readiness Modifiers
Our shortest duration event Race Prep plan is specifically built for the energy system demands of 30 to 90 minute long events. The plan emphasizes the short, repeatable, high power anaerobic capacity and Vo2 Max systems, before entering a two-week taper leading to a peak performance.
Plan Details:
- Twice weekly Structured Cycling Sessions; can be performed in ERG mode on Smart Trainer OR take your rides outside with heartrate and power targets.
- Twice weekly Aerobic Endurance Rides
- NEW & IMPROVED cycling specific strength training sessions utilizing the NEW TrainingPeaks Strength features!
- 1-2 per week Recovery/Rest Days
- Written as 8-10 hours per week; modifiable up or down to your desired volume of hours/TSS per week.
- Metrics Used: Power, HR, and/or RPE
- Waite Endurance 6w RACE PREP Training Plan
Is your target event LONGER than 30-60 minutes? Try one of our other v4.2 RACE PREP training plans for events up to 6+ hours in duration.
KEY FEATURES of our v4.2 Training Plans:
Use HRV Data to Modify Daily Training Prescription
Our Race Prep v4.2 plans offer direction in utilizing HRV data to customize your daily training loads based off your readiness to take on training stress. Other methods of determining your readiness for daily load adjustments are provided.
Using the NEW TrainingPeaks Strength Features
All strength sessions are now in TrainingPeaks and can be used in the gym on your mobile device to record your training.
Adjustable Training Loads (volume/TSS)
Instructions are provided to adjust your plan to fit your weekly volume (training days/hours per week) and TSS. Plans fit all types of riders: MTB, gravel, road, intermediate to advanced!
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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.