Browse More Plans

Propello Club Training Block 5

Author

Robert Wakefield

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

cycling gran fondo/century intermediate advanced masters power based

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

Plan Description

Block 5 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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:39 hrs 5:00 hrs
0:45 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:39 hrs 5:00 hrs
0:45 hrs 0:45 hrs
—— ——

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

0:43:00
56.8TSS
Sprint Repeats 20:10 Tabata

Repeated sprint training will improve your acute aerobic fitness by eliciting a high VO2 response. Aim for at least 130% FTP for the effort intervals, more if you can ....

Sample Day 3

0:45:00
36.8TSS
Easy Ride

Sample Day 4

0:48:30
64.1TSS
Aerobic Capacity Intervals A

These aerobic capacity or VO2 Max efforts will drive your aerobic fitness higher, developing more blood plasma and maximum cardiac output. This is turn will provide more room for your threshold to grow into.

Sample Day 6

1:19:40
104TSS
Threshold 2x20

After a dynamic warm up we launch into some steady state threshold intervals to build muscular endurance. Aim for a smooth delivery of consistent power in the 90-100rpm cadence range at 95-105% of FTP. Aim is to build time in power zone 4

Sample Day 7

4:00:00
225TSS
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 45 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

$36.00 - Buy Now