Base Training, Build Phase, and Race: 5 Blocks
Base Training, Build Phase, and Race: 5 Blocks
For under $1 per day, this plan is great for any athlete looking to build their base fitness, increase aerobic fitness, and prepare for their big event. What is base fitness? Watch this video: https://www.youtube.com/watch?v=4uld9mAlF7Y
***There are multiple workouts listed on some days so that you can choose: do you feel like you'll benefit more from a lactate clearance workout, or a constant power FTP session? Both are valid!***
I discuss how to assess the need for anaerobic capacity work, so some of these sessions are also layered in.
While the communication for this plan is hands off, if you have a question. please email me at Brendan@EVOQ.BIKE.
Some notes on the plan:
Improve Aerobically, Or Anaerobically, and get prepared for Racing!
14-16h a week; less time? Scale down the midweek rides to 90 minutes, scale down weekend rides to 3h.
What happened on the old progression? Neglects too much of the other training, and too many intervals

Nov/Dec/jan general aerobic fitness, the hours and strength, layer in 1x a week hard ride
Feb/March, start getting a bit more specific
General racing: don’t need to get overly specific as you roll into B type races with goals in June July August
Big Race in April: want 3-4 races or sims before your big race! At a minimum; need to sub these in on the weekend and we talk through this in the intro video.
Feb and March, make sure there are no weak links in your armor and feeling confident to crush
Who should add the long intervals of tempo or low threshold rides? Discussed in video!
If you're more interested in a one-on-one coaching relatioship, contact me at Brendan@EVOQ.BIKE
It is best to have a heart rate monitor and power meter, although this can be completed without either, and done with rate of perceived exertion.
Here are our athlete testimonials: https://www.evoq.bike/testimonials
The goals of this Base Program is to:
-Maximize Aerobic Fitness or Anaerobic Capacity if needed
-Maximize Strength
-Avoidance of just following the old school progression models that are a bit out of date. More on that here: https://www.youtube.com/watch?v=KA1utrhSlbI
We will work on:
-Aerobic Endurance
-Aerobic Power
-VO2Max
-Lactate Clearance
-Optional Anaerobic Workouts added in also (this is discussed in the overview video in depth)
Frequency Goals:
Aerobic Endurance: ALWAYS
Aerobic Power 2x a week
Check out our popular blog posts here: https://www.evoq.bike/blog
Check out our YouTube here: https://bit.ly/2myMtnY
We can provide you with training plans for:
Road Races
Criteriums
Circuit Races
Time Trials
Gravel Races
Ultra Gravel
Ultra Cycling
Long Distance Rides
Gran Fondos
Medio Fondos
Piccolo Fondos
Cyclocross
Mountain Biking
Beginners
Intermediate
Advanced
Time Crunched Athletes
Power-based athletes
Strength Training
Gym Workouts
Race that we can help you with:
Dirty Kanza, DK200
Belgian Waffle Ride
Land Run 100
Gravel Nationals
SBT GRVL Steamboat Springs Gravel
HHH Hotter N Hell
Pace Bend
Lago Vista
Team Camps
Joe Martin Stage Race - JMSR
Sunny King Criterium
Iowa Wind and Rock
Assault on Mt. Mitchell
Barry Roubaix
OKC Pro/AM
Tulsa Tough
Cherohala Challenge
Cheaha Challenge
BC Superweek
Speed Week
Intelligensia
River Gorge
Tour of the Battenkill
Master's Nationals
Amateur Nationals
Rollfast Gran Fondo
Tough Skin 150
Six Gap Century - 6 Gap
Haute Route
Brent Bookwalter Gran Fondo
Hincapie Gran Fondo
Emmitt Smith Gran Fondo