BASE BUILDER: OUR PROVEN BASE TRAINING PROGRESSION.
Your base training is perhaps the most important part of your training season. This is where you are really able to make improvements to your aerobic fitness & muscular strength that you you rely on throughout your competitive season. Our proven Base Builder progression will fortify your foundation of fitness from which you can build event-specific fitness all season long.
BUILD FITNESS PROGRESSIVELY.
Structured around a Polarized Training model with two structured ‘intensity sessions’ per week. We program our Base Builder in Block Periodization format; beginning with low intensity and progressing through higher intensity energy systems across the 14-week (classic) and 18-week (Masters) build. This leaves no stone unturned while improving your weaknesses and maintaining your strengths.
ASCENDING TRAINING LOAD.
Training loads are built around your weekly Training Stress Scores. With volume and intensity in consideration, training loads gradually increase across the duration of the plan to allow for appropriate adaptation. Instructions are provided for users to adjust their daily and weekly training loads to fit their needs; ranging from low-volume to high-volume, the pattern remains the same.
Our Masters Base Builder follows the same progression as our Classic Base Builder, with the inclusion of a third weekly strength session for further muscle development AND additional recovery weeks allowing for lower ‘ramp rates’ leading to sustained performance improvement.
WEEKLY TRAINING LOAD PROGRESSIONS…
14-Week Classic Base Builder Example:
*Actual weekly load is adjustable by the plan follower.
INCLUDED: CYCLING SPECIFIC STRENGTH PROGRAMMING.
Incorporating off-bike strength training to your base building program furthers your muscular activation, recruitment patterns, and overall strength. This strength translate to more power, endurance and durability for the season ahead.
Get strong to get fast, with our Base Builder strength training progression included in the TrainingPeaks app.
14-Week Strength Plan Included
Classic Base Builder
Twice weekly gym sessions that compliment your on-bike base building efforts by developing mobility, strength and power.
18-Week Strength Plan Included
Masters Base Builder
Three weekly gym sessions that emphasizes muscle retention and growth to offset the effects of aerobic training and aging.
TRAIN WITH US NOW!
BACKED BY TRAINING PEAKS.
Download and go! Gain immediate access to our plans after purchase through Training Peaks. Join our optional Slack app Workspace for coaching support, helpful insights, community connection, and Q&A as you follow your plan. Rest assured, your purchase is fully refundable through Training Peaks.
