Written by Cody Waite, of Waite Endurance
Our NEW & IMPROVED v4.2 MASTERS BASE BUILDER plan is built specifically for the "more mature" cyclists with more resistance training and more recovery!
Learn All About our Latest v4 Plans on our Website and by Listening to our Podcast Archive:
WE Downloadable PlansThe Waite Endurance Podcast: Episode 81
v4.2 18-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 and lower ramp rates to allow for effective adaptation.
The other occurrence 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 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" in order to continue to get faster as we get older!!
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.
- NEW & IMPROVED cycling specific strength training sessions utilizing the NEW TrainingPeaks Strength features!
- 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
- Waite Endurance BASE BUILDER Training Plans
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.