Written by Cody Waite, of Waite Endurance
Our NEW v4.2 plans are now UPDATED using TrainingPeaks' new STRENGTH FEATURE!
Learn All About our v4 Plans on our Website and by Listening to our Podcast Archive:
WE Downloadable PlansThe Waite Endurance Podcast: Episode 81
v4.2 24-Week Complete BASE TO RACE Plan for A-Events of 0.5-1.5 Hours in Duration w/ daily HRV Readiness Modifiers AND the TrainingPeaks Strength Training!
While we offer each phase of our training progression individually, this plans bundles them all together in one convenient package!
- 4 week Base Prep
- 14 week Base Builder
- 6 week Race Prep & Race
Our plans follow the POLARIZED TRAINING philosophy with a focus on low-intensity aerobic fitness while layering in progressively higher intensity work as the plan progresses through base training; followed by an extended emphasis on the event specific energy systems that you will rely heavily on based on your event duration. Typical weeks consist of two intensity structured sessions, 2-3 aerobic sessions, and 2 gym sessions, with the flexibility to adjust as desired to fit your needs.
Quick Details:
- Ideal Training 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! Weekly cycling specific strength training sessions using the new TrainingPeaks strength feature.
- Testing & Recovery Weeks Built-In
- Written as 8-14 hours/week; modifiable up or down to your desired volume/TSS per week.
- Metrics Used: Power, HR, and/or RPE
- 24w B2R
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.