This is a 12 week base build used by Keegan Swenson. This plan is for the elite amateurs or professional cyclists. My base period is a specific progression in volume and aerobic intensity necessary to support future training and event specific energy system training. The primary benefits from this training program are
-Increased number and density of mitochondria
-Increased stroke volume
-Increased fat metabolism
-Increased lactate clearance / management
-Increased blood plasma
In my base period I use basic endurance to build volume, once we have reached a suitable level of volume I begin to introduce Strength Endurance and Endurance + training sessions. Strength endurance for me is an important component of adding torque and leg strength as well as converting the strength work to actual sport specific training sessions. Endurance + is my version of zone 2 training. End + is the real driver of aerobic capacity and metabolic efficiency. It is absolutely fundamental to racing success.
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