BASE BUILDER: OUR 14-WEEK 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 build. This leaves no stone unturned while improving your weaknesses and maintaining your strengths.
Systems Developed:
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. Recovery weeks are included within the plan as well.
WEEKLY TRAINING LOAD PROGRESSION :
- Weekly Training Load
Actual weekly load is adjustable by the plan follower.
ADD 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 add-on through Train Heroic.
14-Week Base Builder Strength Plan
available on Train Heroic
Twice weekly gym sessions that compliment your on-bike base building efforts by developing mobility, strength and power.
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.
