Waite Endurance
CyclingWe are cyclists and we train bike racers. We have created our v4.0 training plans to guide competitive cyclists through a proven progression from Base to Race for a peak performance. Our cycling training plans (available on TrainingPeaks.com) are geared towards competitive endurance cyclists: mountain bike racing, gravel racing, cyclocross, fondos and road events.
Learn more about our cycling training plans on our website: https://waiteendurance.com/downloadable-training-plans/
Incorporating strength training into a cyclists program is critical for improved performance, injury resistance, and longevity. Our v4.0 strength plans (available on TrainHeroic.com) compliment our cycling plans perfectly making for the most complete downloadable training programs available.
**14w BASE BUILDER v4.0**
Our 14-week BASE BUILDER strength program is designed for the base-season; to build your foundation of strength & fitness prior to specializing in our event specific **RACE PREP plans**. In BASE BUILDER we deepen the development of core and upper-body strength along with emphasizing progressively more complex rep schemes and heavier loading in the squat and deadlift movements for season long strength.
Build your best base with BASE BUILDER.
2 sessions per week
Must use App app to view and log training
Program Training
A
Kathy's Dynamic Warm-up Routine
1 x 8:00
B1
Stability Ball Cauldron
3 x 20
B2
Side Plank Leg Swing
3 x 20
B3
Glute Bridge with Banded Hip Flexion
3 x 20
B4
Standing Tap & Reach
3 x 20
C1
Squat Jump (WE)
3 x 10
C2
Push-Up
3 x 10
C3
Banded Upright Row
3 x 10
D1
WE Goblet Squat
4 x 8
D2
Back Squat (2 variations: high and low rack)
3 x 10 @ 30, 40, 50 %
D3
Single-leg Romanian Deadlift (RDL)
4 x 10
E
Mobility #1: Couch & Pec Stretches
1 x 5:00
A
Movement Prep: 5-Way
1 x 5:00
B1
Weighted Sit-up
3 x 10
B2
Seated Russian Twist
3 x 20
B3
Stability Ball Knee Tuck
3 x 10
B4
Jane Fonda
3 x 100
C1
Jumping Lunge
3 x 10
C2
Curl to OH Press
3 x 10
C3
Bent-over Row in Split Stance
3 x 10
D1
KB Romanian Deadlift (RDL)
4 x 8
D2
Deadlift (2 variations: traditional and hex bar)
3 x 10 @ 30, 40, 50 %
D3
Weighted Step-up
4 x 10
E
Mobility #2: Static Hamstring & Calf
1 x 5:00
Incorporate our strength training progressions into your program this year to make the gains you're looking for and achieve a peak performance.
Get v4.0 14-week BASE BUILDER Strength Program, Base Training for Cyclists
Sofia Waite
U23 National Team & World Cup MTB Racer
Verified Athlete"Year-round strength training has been critical to my improvement as a rider. I enjoy the progressions of the Waite Endurance strength programs across the full season of training and racing. I feel like nothing is left to chance and I'm making maximum gains. Thank you!"
Jack Odron
6:41 Leadville Trail 100 MTB Finisher
Verified Athlete"Getting strong in the gym has been critical to my development as a racer. The Waite Endurance strength sessions via Train Heroic make it easy for me to stay on task and get the work done."
Toby Hassett
U23 National Team & World Cup XCO Racer
Verified Athlete"I've gotten so much stronger following Coach Kathy's strength programs over the last two seasons. Not only am I producing more power on the bike, but my back doesn't hurt anymore and when I crash, I bounce right back up!"
Cody Waite
40+ Masters Endurance Racer
Verified Athlete"As a 6:46 Leadville 100 finisher and multiple time Masters MTB National Champion, I feel that strength training is my key to longevity and not slowing down (much). I keep weight lifting in my program 50 weeks of the year, even on race week! This keeps my aging muscles activated and my fitness up!"
