v4.1 MASTERS 45+ BASE BUILDER 21-Week Base Progression for the 'Experienced' Athletes
v4.1 MASTERS 45+ BASE BUILDER 21-Week Base Progression for the 'Experienced' Athletes
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
21 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Written by Cody Waite, of Waite Endurance
Our NEW for 2024 v4.0 MASTERS BASE BUILDER plan is built specifically for the "more mature" cyclists ;-)
Learn all about our new plans on our Podcast:
The Waite Endurance Podcast: Episode 81
Special 2024 Pricing:
ALL our v4.0 Plans are 50% OFF to kickoff the New Year!v4.0 21-Week BASE BUILDER Plan for Competitive MASTERS Cyclists w/ Daily HRV Readiness Modifiers
As 45+ Masters cyclists we can still train as hard as we may have in our younger days... the difference now at 45+ years of age is that we need more recovery between workouts and more time across the progression (ie. lower ramp rates) to allow for effective adaptation.
The other big difference at 45+ years is that we are losing muscular strength & Vo2 max at rapid rates! It is critical to put extra emphasis on strength training & high-intensity training, in the right doses, to slow down the sarcopenia.
Our Masters Base Builder Plan achieves these goals by reducing the total bike volume allowing for more strength training, high-intensity rides, and "cross-training" to reduce the effects of aging to continue to get faster as we get older!!
Our 21-week Masters Base Builder plan takes the proven progression of our 14-week Base Builder to focus 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 includes twice weekly energy system specific session (higher intensity), a structured Aerobic session, and a weekly endurance ride. Strength training along with optional "cross-training" is encouraged up to three times per week as well.
Plan Details:
- Ideal Base Progression for all 45+ Masters Endurance Cyclists: MTB, Gravel, Road
- Can be used indoors OR outdoors OR Both!
- Structured Cycling Sessions; can be performed on Smart Trainer OR take your rides outside with heartrate and power targets.
- Cycling specific strength training sessions; use your own program OR use our program available on the app Train Heroic (discount provided).
- More frequent Recovery Weeks Built-In
- Written as 8-13 hours per week; modifiable up or down to your desired volume of hours/TSS per week.
- Metrics Used: Power, HR, and/or RPE
KEY FEATURES of our v4.0 Training Plans:
Use HRV Data to Modify Daily Training Prescription
Our Race Prep v4.0 plan utilizes the WHOOP performance wearable (or other HRV-based wearables) 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. (optional)
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!
Join Our SLACK App
All plan users are able to join our Waite Endurance Slack Workspace for added coaching support as you follow your plan.
Contact Us or Ask Questions
Email Cody directly with questions now or as you go: cody@teamwaite.com
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
06:57:00 | 04:30:00 |
|
Strength
x3
|
02:43:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:57:00 | 04:30:00 | |
|
|
02:43:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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