Biking – 8 week Building Base/Foundation/Strength – ADVANCED

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This 8-week program is designed for advanced level cyclists (who have jobs, families and other life commitments) who want to build their base and strength before beginning specific training for their season goal.

This program can only be accessed by members. Become a member of the Endurance Hub: Endurance Hub, monthly or Endurance Hub, annual

This 8-week program is designed for advanced level cyclists (who have jobs, families and other life commitments) who want to build their base and strength before beginning specific training for their season goal. This program will require 9-16 hours per week and can easily be integrated with a Volt strength-training plan (available to B78 Endurance Hub members). You can expect to have 5-6 workouts per week as well as two strength-training exposures on most weeks. Throughout this 8-week program you may find terms that you are not familiar with. If this is the case, please refer to the program appendix available in the B78 Endurance Hub programs section. If you have taken a break and are just starting back to a regular training routine, we recommend completing the 4-week Maintenance/Off-Season Program, which will ensure you are well rested for a new season and ready to train hard. The 4-week program can be found in the B78 Endurance Hub program section. We wish you the best of luck with your training.

Pre-Requisites

Athletes taking part in this program should have at least 1 year of consistent training experience and have completed several cycling events. Athletes should also consider doing the 4-week Maintenance/Off-Season program if they are just getting starting after a break in their training.

Programs to follow this one

There are several great programs you can use to continue on from this one. Consider the programs that point more directly at a specific outcome like the 8-week Gran Fondo performance program or if you want something more general then the 8-week general preparation program.

Other things you should know

All of the bike sessions have been designed for outdoor riding but can easily be duplicated indoors. If you are planning to ride indoors, please keep the main set the same but scale the warm-up and cool down to 60-70% of the written duration. The Volt strength-training platform will often prescribe three workouts for the week. You will only do the first two. During the strength sessions choose one of the warm-up routines. Please avoid any of the finishers with the exception of the core workouts, which you can add if you please.

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