Our Two-Phase Approach to Peak Performance
WE at Waite Endurance prefer to use a TWO training phase model to reach a peak performance for an “A” race. We call them: Base Builder & Race Preparation.
Base Builder Phase
Base Builder (or your base phase) is about establishing a general aerobic & strength foundation of fitness. Our Base Builder Plans are 12-24 weeks in duration. The duration is dependent on time until your next “A” race. Our Base Builder progression goes from low-intensity to high-intensity. Building through the six major energy systems in a block periodization format with 2-4 week blocks based on duration of plan and intended rate of progression:
1. Aerobic Endurance
2. Aerobic Threshold
3. Anaerobic Threshold
4. Vo2 Max
5. Anaerobic Power
6. Peak Power
Overall volume is dependent on rider age, experience, time availability and level of goals. More experienced, higher level athletes will carry moderately-high to high levels of volume within their Base Builder; where as lower level riders and/or time constrained riders will carry lower levels of volume. Regardless of total volume goals, volume will gradually increase (at low intensity) over the course of the riders Base Building Phase.
Power Testing occurs at the beginning of the Base Build to set baseline training targets. Within the Base Builder testing reoccurs approximately every 8 weeks to check for progress and reassess training targets. Lighter recovery weeks typically occur concurrently with testing weeks to de-load fatigue and reload the enthusiasm.
On the strength training side of things, the first half of Base Builder Strength focuses on developing maximum strength (while aerobic intensity is at its lowest). The second half of Base Builder shifts towards a stability & power focus in the gym as intensity ramps up on the aerobic side.
The goal upon completion of your Base Builder phase is to be “generally fit”, able to handle a high training load, and ready to focus on becoming more “specifically fit” for your target event.
Race Preparation Phase
The Race Prep phase picks up where Base Builder phase leaves off. This time working backwards down the “ladder” of energy system model (above). The duration of the Race Prep phase is event dependent. Shorter, higher intensity events (such as criteriums, XC mountain bike) require a shorter Race Prep phase, moving only a few energy systems down through to the energy systems most used in the event. Longer, lower intensity events (such as road/gravel races, endurance mountain bike races) require a longer Race Prep phase to move down through to the lower intensity energy systems (the dominant systems used in the target events).
5. Anaerobic Power
4. Vo2 Max (crits, CX, often end here)
3. Anaerobic Threshold (XC MTB, time trials, short road races here)
2. Aerobic Threshold (3-6 hour endurance events end here)
1. Aerobic Endurance (ultra 6+ hour events go to here)
A typical strategy is move through these energy systems in 2 week blocks. Often we’ll allow for more focus on the higher intensity work through additional intervals, or sets of intervals, compared to the equivalent Base Builder block from the previous phase. As intensity lowers from block to block the volume will typically rise to extend endurance as needed for longer events.
Peak & Race
Upon completion of your last energy system block within Race Prep, we often wrap things up with a testing week to identify progress. Follow that with a Taper Week and final Race Week of training to “sharpen the sword” for race day. This allows for shedding of accumulated fatigue, while maintaining the high power output capabilities you’ve trained for.
Following race day is a recovery week of little to no training to allow for a mental & physical break. From there what you do is dependent on what’s next in your season… Another build towards an “A” race. Or perhaps a second week off for transitioning between seasons and then back to Base Builder training.
