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Propello Club Training Block 4

Author

Robert Wakefield

All plans by this Coach
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Length

4 Weeks

Plan Specs

cycling gran fondo/century intermediate advanced masters power based

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Plan Description

Block 4 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
6:40 hrs 4:00 hrs
0:45 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:40 hrs 4:00 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

0:47:00
60.6TSS
Monthly Interval Cascade A

Interval cascade through the month that will start to build race pace. We slice and dice 20ish minute total efforts in different ways throughout the month so your body can adapt to different effort and recovery periods. Be sure to pace these efforts well and don't just reply on the numbers. Be sure to finish all sessions in the indicated pattern.

Sample Day 3

0:45:00
36.8TSS
Easy Ride

Sample Day 4

0:46:00
58.3TSS
Monthly Interval Cascade B

Interval cascade through the month that will start to build race pace. We slice and dice 20ish minute total efforts in different ways throughout the month so your body can adapt to different effort and recovery periods. Be sure to pace these efforts well and don't just reply on the numbers. Be sure to finish all sessions in the indicated pattern.

Sample Day 6

1:10:00
102TSS
Supra Max Intervals Mixed

These supra max, anaerobic intervals will increase your aerobic performance by up to 5% over 4 weeks. Do not whatever you do cut the recovery periods down, you need to be 'fully' recovered to be able to deliver a maximum effort. These are max efforts. Power ranges and number of reps are just guidelines. Do a maximum of 10 reps. Once the quality drops go to cool down.

Sample Day 7

3:00:00
168.8TSS
EN Tempo Ride

Mainly an endurance, mid zone 2 ride. However you can increase the effort to zone 3 or 4 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.

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

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