Propello Club Training Block 1

Author

Robert Wakefield

All plans by this Coach

Length

4 Weeks

Typical Week

1 Strength, 5 Bike, 1 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling gran fondo/century intermediate advanced masters power based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Block 1 of 8 in our comprehensive sportive training programme. Our Club Training System is a 44 week training plan delivered in 8 blocks of 4 weeks progressive training, followed by a 12 week maintenance plan. Our system is a proven method of building a deep level of all round cycling fitness and maintaining it throughout the summer period. The plan covers all of the 5 core fitness abilities. Aerobic endurance, muscular endurance, aerobic capacity, anaerobic endurance and neuromuscular power. By improving all 5 of these abilities you will develop a deeper aerobic engine, be able to make sustained hard efforts, have the condition to go into the red and recover, as well as develop some zip and power to respond to quick changes of pace.

This is the only training system we know of that takes you through your season is a highly methodological way, making sure that you not only build your fitness effectively but that you don't lose it after you main event. It is ideal preparation for Sportives, Gran Fondos, Century rides, Club rides and Charity rides or you can use it simply for the pleasure of seeing your performance sky rocket.

By downloading this training plan you agree to our terms and conditions and medical disclaimer https://www.propello.bike/terms-and-conditions/
This Agreement governs the terms by which Propello and its clients work together. By downloading content from this site, you accept our terms and conditions, and agree to be bound by its provisions. If you do not accept or agree with these terms, do not download the Content. Pretty Simple.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:14
Training Load By Week
Average Weekly Training Hours: 06:14
Average Weekly Breakdown

Robert Wakefield

Propello

I am Rob Wakefield, founder and head coach of Propello. I am a level 3 cycling coach and a level 2 certified coach for Training Peaks. If you love cycling and performing amazingly at races and events you are in the right place.

Your experience is built upon our three core values:

Excellence - expertise to build your confidence.
Passion - having energy, fun and being committed to you.
Inspiration - through the things we do that light your fire!

Back to Plan Details

Sample Day 1

0:45:00
52.5TSS
Strength Maintenance - Circuits

Maintain sport specific functional strength and all round functional movement and conditioning. Low to moderate intensity weights combined with higher intensity conditioning exercises.

Suggested sets 2+
Suggested repetitions 6-10
Suggested recovery intervals 30-60 seconds
AMRAP's for conditioning

Sample Day 2

0:44:00
48.2TSS
Grimpeur Base A

Over-geared simulated hill climbs to build early season leg strength and endurance with high resistance, low cadence efforts. Riding with one arm on the bars will force you to engage your core and recruit more leg muscles to turn the pedals smoothly.

Heart rate is not a useful guide
RPE 7/10

Sample Day 3

0:40:00
38.4TSS
Tempo Cadence R

Build endurance and strength with these Tempo intervals at mixed cadence ranges to encourage riding at different levels of torque and to get the legs moving faster as you become fatigued. Really focus on pedalling technique and aim to be in zone rather than hit specific wattage targets.

For those using heart rate build slowly to mid zone 3 and then hold that level of intensity - should feel like 6/10 perceived effort.

Sample Day 4

0:42:00
45.8TSS
Tempo Intervals & Leg Speed Drills A

Tempo intervals with fast legs/cadence drills. For the fast leg drills aim for the indicated rpm in a fairly light gear but if you start to bounce on the saddle just back it off to a cadence that you can control. Over time you will be able to spin faster with improved control

Sample Day 6

0:57:40
57.8TSS
TemPro A 2x20

Tempo intervals during the base training period build muscular endurance and fatigue resistance. The target is more 'time in zone', NOT more power. Build the time and the power will come. These longer efforts include a threshold surge to stimulate neuromuscular activity and mimic the undulations of the road.

Sample Day 7

2:30:00
140.6TSS
Undulating Road Ride

Mainly an endurance, mid zone 2 ride. However you can increase the effort to tempo zone 3 on any small up undulations and uphill sections, aiming to keep speed as consistent as possible. For the last 30 minutes ride at a harder zone 3 tempo pace.

Heart rate zone 2-3
RPE 4-6/10

Sample Day 8

0:45:00
52.5TSS
Strength Maintenance - Circuits

Maintain sport specific functional strength and all round functional movement and conditioning. Low to moderate intensity weights combined with higher intensity conditioning exercises.

Suggested sets 2+
Suggested repetitions 6-10
Suggested recovery intervals 30-60 seconds
AMRAP's for conditioning

Propello Club Training Block 1

$36.00 - Buy Now
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