v3.1 - 12-Week BASE BUILDER, High Volume: Structured XTERRA Training - Reusable
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Plan Description
12-Week (HIGH Volume) Base Builder XTERRA Progression - v3.1
Written by Cody Waite, of Waite Endurance
NEW for 2019 is our latest 12-week Base Builder Training Plan for High Volume off-road triathletes. Complete with structured swim, bike & run sessions & ALL NEW Strength Progression Program.
Our 12-Week Triathlon Base Builder Plans are designed for intermediate to advanced triathletes with training experience, and reasonable technique & fitness to begin with. The volume of the individual workouts can be adjusted down to fit individual needs/ability level in the given sport.
You're looking at THREE MONTHS of progressive training to build your complete fitness base through the off-season. Our High Volume program revolves around the following:
- 3x Structured Swim Sessions per week
- 2x each Structured Cycling & Run Sessions per week
- 1x each Endurance Ride & Run per week
- 2x Progressive Strength Training Sessions per week
- 6-18 Hours of Training per Week (can increase as desired)
- Recovery/Testing weeks built into the Program
- Metrics Used: Power, HR, and/or RPE
Our 'off-season' Base Builder plans are ideal for any cyclist, mountain biker, or triathlete looking to improve their strength & power on the bike across any distance. Click Links Below to Learn More:
- Listen to Our PODCAST
- Base Builder Program Details
- Testing Protocol Details
- Training Zone Calculator Example
Our progressive strength training program is designed specifically for endurance athletes to be utilized throughout the off-season base training build. Click Links Below to Learn More:
OTHER BASE BUILDER OPTIONS:
We have both LOW & HIGH volume Base Builder Plans available in 12, 18 & 24 week durations. Search v3.1 Base Builder in the Training Peaks Plan Store or Contact Us! (email below)RACE PREP:
Upon completion of this Base Builder program you're ready for one of our Race Prep training plans to dial in your event specific fitness. Check out our Race Prep Plans HERERE-USABLE:
You can easily reuse any of our plans year after year or anytime in the future!QUESTIONS ?
Email Cody directly with questions now or as you go: cody@teamwaite.com
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
5:28 hrs | 6:00 hrs |
|
|
3:03 hrs | 2:30 hrs |
|
|
1:30 hrs | 1:00 hrs |
|
|
2:27 hrs | 1:30 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
5:28 hrs | 6:00 hrs | |
|
|
3:03 hrs | 2:30 hrs | |
|
|
1:30 hrs | 1:00 hrs | |
|
|
2:27 hrs | 1:30 hrs |
Training Load By Week
Sample Day 1
500 w/u choice 4x25 build w/ :20 rest 4x50 build w/ :20 rest 100 Time Trial w/ all the rest you need 100 easy 200 Time Trial w/ all the rest you need 200 easy 400 Time Trial w/ all the rest you need 200+ cool-down (see attachment for test details)
Sample Day 2
WARM-UP:
-5:00 Dynamic Warm-Up (see attachment)
MAIN SET:
-Easy/Aerobic Run (HR<80%max)
WARM-DOWN:
-5:00 walk
Sample Day 3
***You must follow this Test Protocol in "Slope" or "Level" mode if using a Smart Trainer***
Remember to "lap" your head unit for each interval so you can easily gather average powers for all four intervals.
Does not download to ERG file.
Sample Day 4
SESSION 1:
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push/Pull Set*
-20:00 Strength Set**
-8:00 Power Set
-8:00 Mobility Set*
*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists
**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.
Sample Day 5
-5:00 walk/dyanmic warm-up
-15:00 easy run
-3 miles @ 80%max HR (Aerobic Threshold)
-5:00 walk
Record 3 mile time and mile splits for later reference. Best performed on a track or flat road course (the same location for every test).
Sample Day 6
Take this one outdoors if possible (commute?) or you can hit the ZWIFT "group ride" at home:
Ride at aerobic intensity (ie. HR kept UNDER AeT HR/80% max HR).
Your aerobic fitness/freshness will be your guide to terrain...
More Fit = faster/harder paced riding while staying under AeT.
Less Fit = slower/easier paced riding to stay under AeT.
As your aerobic fitness improves, move towards hillier and/or harder paced rides.
You will also notice that the less aerobic fit you are, the longer the ride gets the harder it is to keep your HR under AeT HR as you fatigue. Adjust ride duration accordingly. More fit = longer rides, Less fit = start with shorter rides and gradually extend over time.
DO NOT exceed AeT HR/80% max HR!
Sample Day 8
WARM-UP: -300 easy choice -6x50 fins (25 kick/25 swim), 0:10 rests MAIN SET: 1 Round: -300 @ 70% snorkel, band, buoy, 0:20 rests -3x100 @ 80% snorkel, band, 0:15 rests -4x50 swim @ 90%, 0:10 rests STROKE RATE SET: -12x25 @ high stroke rate, 0:10 rests WARM-DOWN: -100 easy