Episode 49: Our Base Builder Strength Preview
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Welcome to Season 2 of the Waite Endurance Podcast!
We’re talking cycling-specific strength training this week with a look into our upcoming 2021 Base Builder Strength Programming. This year we’re excited to introduce a new ‘at-home’ programming of movement/strength training, along with an updated version of our ‘classic’ barbell programming for our focal movements: the back squat & deadlift. After running through the benefits of strength training and why you need to incorporate strength training into your annual training program, we take an in-depth look into how we progress through a 24-week strength build within the base-building season.
First up is the classic programming that includes an 8-week adaptation phase, followed by an 8-week building phase, and finished with an 8-week stability & power phase. During the first 8 weeks, we learn the movements with gradually increasing loads, culminating in a 1-rep max effort in the back squat & deadlift. You then use the 1RM to work from within the building phase (much like an “FTP” in cycling) and follow a strength build. In the last phase, we drop the loads while increasing the speed of movement and/or the balance and stability required for movement.
Second, we discuss our new ‘at-home’ programming for those athletes who are unable to to get to a gym or do not have bars & weights at home. We discuss the few pieces of equipment you would want to acquire, the App we will use to deliver the training sessions, the video & communication support available, and the progression of movements which includes mobility, agility, and plenty of core work along with key the knee-extension & hip-hinge focus for improved cycling performance.
Lots to share, lots to learn, we hope you enjoy!
References within the Episode:
- Make your WE Development Donations, referenced in the show, and gain access to our Remote Builder Program or Base Builder Training Plans as a gifts to you for your donations!
- Get your ‘at-home’ strength equipment sorted out… Power-Systems.com is a good source: view our shopping cart
- Past episodes on strength training for cyclists: Episode #2 & Episode #5
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Our weekly show covers our successful training strateigies surrounding endurance cycling from Base Building to Race Preparation to Race Day!
Listening to our weekly podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance.
Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* 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. Our 16th annual edition will begin in Fall 2020.
Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here: https://waiteendurance.com/stock-training-plans/
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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: https://waiteendurance.com/forums/
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Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at [email protected] or Coach Kathy at [email protected]
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