Propello Club Training Block 6

Author

Robert Wakefield

All plans by this Coach

Length

4 Weeks

Typical Week

1 Strength, 5 Bike, 1 Day Off

Longest Workout

4:37 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 6 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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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:02

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

0:54:00
77.9TSS
Hammer A

A very challenging session that will build race winning fitness and the ability to put the hammer down at those critical parts of a race. Aim to hold the indicated wattages or intensity and focus on a smooth pedal stroke at a self selected high cadence.

Sample Day 3

0:30:00
18TSS
Easy Rollers/Turbo/Road

30-45mins very easy

Sample Day 4

0:42:20
66.9TSS
Critters

Sample Day 5

0:59:10
80.9TSS
Ladders A

Mixed session incorporating a steady state effort at threshold and an interval cascade at above threshold. This session will build muscular endurance and aerobic capacity and drive your threshold higher.

Long effort: 7.5/10 PE building to Z4/5 hr
Intervals: 8-9/10 PE building to Z5 hr

Sample Day 7

4:30:40
322.1TSS
Sportive Pro Ride A

On your local route aim to incorporate the suggested drills into your ride. If you don't have time for the full 4.5hrs then reduce part of each element, aiming for some work in each of the 4 training efforts.

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 6

$36.00 - Buy Now