Step 2 of 3

Build Phase

Competition Prep

Increase Your Cycling Fitness

Make significant fitness gains to improve your performance. The Build Phase tends to be the most demanding phase. As workouts begin to take off, workouts shift to build fitness you'll need to compete in your specific cycling discipline — short power, sustained power or an even mix of the two.

Intensity

High-intensity training designed to further endurance capacity compared to establishing it.

Workload

Increased workloads to build lasting fitness and make significant performance gains.

Skillset

High levels of discipline-focused training with overreaching and supercompensation intervals.

Approach

Blended strength, endurance and speed work to translate fitness basics into race performance.

Build Phase Training Plans

This block builds short power with a little less emphasis on sustainable power. Instead, riders focus more on VO2max work and increasing maximum aerobic power. Perfect for criterium racers, mountain bikers and cyclocross riders.

  • Low Volume (4.4 Hrs/Wk)
  • Mid Volume (6.5 Hrs/Wk)
  • High Volume (7.7 Hrs/Wk)

This block is all about emphasizing sustained power above all else. Riders focus on strength endurance work, lactate-tolerance intervals and a healthy dose of maximum VO2max intervals. Perfect for marathon mountain bikers, century riders, olympic-distance, half-distance and full-distance triathletes.

  • Low Volume (4.5 Hrs/Wk)
  • Mid Volume (5.9 Hrs/Wk)
  • High Volume (8.3 Hrs/Wk)

This block blends all types of power training for cyclists across the board. Riders focus on evenly blended conditioning and a balance of differing types of power. Perfect for road racers, sprint-distance triathletes and enthusiasts.

  • Low Volume (4.4 Hrs/Wk)
  • Mid Volume (5.9 Hrs/Wk)
  • High Volume (7.7 Hrs/Wk)

Triathlon Build training plans have been designed from the ground up for multi-sport athletes. With workouts for swim, bike and run disciplines, the goal is to help triathletes get as strong as possible for all aspects of their event.

Sprint-Distance Triathlon4 Weeks Per Block

Having recently covered the necessary sprint-specific yet triathlon-general training, these short-duration Build blocks take the next step in preparing triathletes for the short, intense nature of the triathlon’s quickest format.

  • Low Volume (4.0 Hrs/Wk)
  • Mid Volume (7.2 Hrs/Wk)
  • High Volume (11.1 Hrs/Wk)

Olympic-Distance Triathlon6 Weeks Per Block

In the pursuit of raising and then sustaining threshold power & pace in all 3 disciplines, these Build blocks shape the Olympic format training demands further by elevating all workout requirements and bringing them more in line with race-day intensities.

  • Low Volume (5.4 Hrs/Wk)
  • Mid Volume (8.3 Hrs/Wk)
  • High Volume (12.3 Hrs/Wk)

Half-Distance Triathlon8 Weeks Per Block

Furthering the ability to sustain race efforts that lean a little more toward speed than full-distance events, these training blocks push the strength-endurance requirements noticeably higher than the previous Base blocks.

  • Low Volume (9.2 Hrs/Wk)
  • Mid Volume (10.8 Hrs/Wk)
  • High Volume (14.4 Hrs/Wk)

Full-Distance Triathlon8 Weeks Per Block

Full-distance events first require base fitness, and a lot of it. With that in place, it’s now time to start building your sustainable power on the bike as well as your fast but maintainable run & swim paces such that race-day speeds will be noticeably faster than they currently are.

  • Low Volume (12.1 Hrs/Wk)
  • Mid Volume (14.9 Hrs/Wk)
  • High Volume (16.3 Hrs/Wk)
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TrainerRoad
Date published: 11/17/2014
5 / 5 stars