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 between workouts and more time across the progression (ie. lower ramp rates) to allow for effective adaptation.

The other big difference 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, in the right doses, 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” to reduce the effects of aging to continue to get faster as we get older!!

Our 18-week Masters Base Builder plan takes the proven progression of our 14-week Base Builder to focus on low-intensity aerobic fitness while layering in progressively higher intensity work as the plan progresses; all inline with the POLARIZED TRAINING philosophy.

The weekly structure includes twice weekly energy system specific session (higher intensity), a structured Aerobic session, and a weekly endurance ride. Strength training along with optional “cross-training” is encouraged up to three times per week in addition to the riding.

If you’re 45+ years of age and not interested in slowing down, this plan can set you up with appropriate training loads and intensity progressions, recovery, and CTL ramp rates that can build your most effective base fitness for your 2024 cycling season.

You can now FIND THE PLAN on Training Peaks.

In addition, Waite Endurance coaches, Cody & Kathy, will be launching season Season 4 of the Waite Endurance Podcast this Fall that will guide our Masters listeners through this very training program with insightful information (with plenty of information for our younger cycling friends too!), and personal experiences of our own 45+ masters athlete hosts, as they follow the plan themselves towards their 2024 season.

Get the plan for yourself and follow along through your 2025 base season!