Originally published November 22, 2018. Updated and republished November 27, 2019.
With your goals set and events selected, you’re ready to dial in your Annual Training Plan for your season ahead. In part 3 of our Planning Your Season series of posts, we’ll layout the process of your Annual Training Plan. This road map of your training program is often referred to as your Annual Training Plan. It sets the foundation of your training progression allowing you to know ‘when you should be where’ in your build up. It also helps you stay on track and progressing towards your end goals.
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