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Episode 21: High Intensity Base Intro + Mia Aseltine CX National Champ Interview

Episode 21: High Intensity Base Intro + Mia Aseltine CX National Champ Interview

Our first half of Base Builder 2020 is in the books and we’re on holiday break! In this week’s episode, we dig into the second half of our Base Builder training plans: High-Intensity Base!

Where the first half targets aerobic HRs, the second half targets power while monitoring HR response as we work our way through the Anaerobic Threshold, Vo2 Max and Anaerobic Power energy systems. Learn how we design our interval sets by manipulating duration, reps, sets and recovery to avoid ‘overdoing’ the workload and doing just what is required to meet our training adaptation goals. There is lots of good stuff in this episode surrounding our Base Builder intensity build and what fun awaits us in post-holiday season training in January & February!

Interested in joining us for Remote Base Builder 2020 Block 2 beginning January 6th? Hope so! Here’s the link to get on board and get your training on track:

Then we finish the show with a special interview with recently crowned Junior Girls 15-16 Cyclocross National Champion, Mia Aseltine. She’s fresh off her victory in Washington, and she recaps the race with us allowing us to learn how a champion feels prior to the gun going off, being down mid-race and not giving up, and making the final effort to the line to take the victory.

Thank you for listening this week and we wish you the merriest Christmas.

Useful Links:

  • Use code BASEBUILDER25 to receive 25% off any of our stock Base Builder Training Plans on
  • Use code WEDEVO30 to receive 30% off TrainingPeaks Premium account for 2020!


Join us for our 15th Annual Base Builder Program to build your best base for your 2020 cycling/triathlon season.

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Train with Us! Join us remotely from wherever you are with our Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Learn More & Register at:

Training Plans. We also have Base Builder Strength and/or Base Builder CyclingTraining Plans available via Training Peaks here:

** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans (link above). Use code at checkout on

Ask Questions on our Forum. To have your training related questions answered or communicate with others following our programming, visit our Forum on our website:

Watch Us. Check out our YouTube Channel for all our strength training videos and other fun content:

Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at [email protected] or Coach Kathy at [email protected]

Check out our Socials. Lastly, you can follow us on Instagram at the following accounts:

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