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 Everything About our v4 Plans by Visiting our Website or Listening to our Podcast Archive:
WE Downloadable Training Plans
The Waite Endurance Podcast: Episode 81
v4.2 14-Week BASE BUILDER for Competitive Cyclists w/ HRV Modifiers
Our 14-week Base Builder creates the foundation for your cycling fitness. Our plan focuses heavily on low-intensity aerobic fitness while layering in progressively higher intensity work as the plan progresses; all inline with the POLARIZED TRAINING philosophy.
The weekly structure involves 3-day blocks beginning with an energy system specific session (higher intensity), followed by a structured Aerobic Threshold session, followed by a basic aerobic session. Weekends consist of a second energy system specific session (higher intensity) followed by a longer endurance ride. Strength training is suggested twice per week. Weeks 7 & 14 are 'recovery weeks' w/ optional testing.
Plan Details:
- Ideal Base Progression for all Endurance Cyclists: MTB, Gravel, Road
- Can be used indoors OR outdoors OR Both!
- Structured Cycling Sessions; can be performed in ERG mode on Smart Trainer OR take your rides outside with heartrate and power targets.
- NEW & IMPROVED strength training sessions utilizing the NEW TrainingPeaks Strength features!
- Testing & Recovery Weeks Built-In
- Written as 8-14 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 BUILDER Downloadable Training Plan
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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Gain access to all of our complete library of training plans for one low monthly membership to create your complete training season. Membership INCLUDES Training Peaks Premium account! 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.