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.
**21w MASTERS BASE BUILDER v4.0**
Our 21-week BASE BUILDER strength program for the 45+ MASTERS rider 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.
Our MASTERS program follows the same proven strength progression as our 14-week Base Builder Strength Program, but...
...with 3 days per week strength training to minimize muscle loss due to aging for riders over 45.
...with more recovery weeks spread across the program to allow for improved adaptation and improvement. As we get older we can still do the same great progression of training, we just need more recovery between progressions of training.
Build your best base with BASE BUILDER.
3 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
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
