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Propello Club Training Block 2

Author

Robert Wakefield

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

cycling gran fondo/century intermediate advanced masters power based

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Plan Description

Block 2 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.

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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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:46 hrs 3:30 hrs
0:45 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:46 hrs 3:30 hrs
0:45 hrs 0:45 hrs
—— ——

Training Load By Week


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!

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

0:41:20
44.2TSS
Sprintervals A

Sprint Interval Training. These should be max sprints at high cadence. Power outputs will vary a lot between riders, so just do the best you can. Recover at a very easy pace in between reps.

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
52.3TSS
Super Steps A

Interval training with effort levels at around threshold heart rate/power. After a good warm up ease into the first 5 minute effort in a medium gear and settle into a steady pace. Do not race to get your heart rate up, it will naturally rise over the course of the workout. Try and increase effort levels for the shorter intervals so that you develop a feel for how to pace efforts of various duration.

Sample Day 6

0:57:00
62.2TSS
Sweet Spot SST 3x10

Sweet Spot intervals build muscular endurance and fatigue resistance. The target is more 'time in zone', NOT more power. Build the time and the power will come.

Sample Day 7

3:00:00
159.9TSS
Hillathon 1

Choose a hilly course with several short, sharp and steep climbs.

Warm up for 20-30 min building to tempo pace. Start by climbing the first ascents at high cadence keeping the power to tempo, zone 3 if possible.
Then hit some climbs at lower cadence in a high gear to start building muscular endurance. If possible and safe, hold the handlebars with just one hand and focus on keeping the core engaged, driving the complete revolution of the pedal turn.

Each week increase the number of hills and the total elevation climbed.

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

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