Written by Cody Waite, of Waite Endurance
Our NEW v4.2 plans are now UPDATED with our NEW strength progression using TrainingPeaks' new STRENGTH FEATURE!
Learn all about our latest v4 plans by visiting our website and in our Podcast Archive:
WE Downloadable PlansThe Waite Endurance Podcast: Episode 81
v4.2 4-Week BASE Prep Plan w/ Daily HRV Readiness Modifiers
The training emphasis is on pedaling skills & nueromuscular coordination. Each week contains a structured high-cadence leg speed workout, a low-cadence muscle tension workout, and a sprint workout to prep your body for the rigors of base training to follow, while keeping overall intensity and volume to a minimum. Also available are weight training sessions to begin to build strength off the bike across the off season and base season.
Plan Details:
- Ideal Pre-Base Progression for all Endurance Cyclists: MTB, Gravel, Road
- Can be used indoors OR outdoors OR Both!
- Structured Cycling Sessions
- NEW & IMPROVED cycling specific strength training sessions utilizing the NEW TrainingPeaks Strength features!
- Repeatable
- Written as 8-9 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 BASE PREP Training Plan
What Comes After BASE PREP? Try our v4.2 BASE BUILDER plan to lay your complete fitness foundation for the season ahead:
v4.2 14-week BASE BUILDER Plan w/ Daily Readiness Modifiers
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!
FREE Coaching Support
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TRY OUR TRAINING PLAN SUBSCRIPTION LIBRARY:
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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.