Propello Club Training Block 7

Average Weekly Training Hours 08:21
Training Load By Week
Average Weekly Training Hours 08:21
Training Load By Week

Block 7 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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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
0:42:00
64.1TSS
Lead Outs A

This is a hard anaerobic session only to be completed by fit and trained athletes after a solid period of mixed intensity training. This will challenge and improve your aerobic fitness as well as develop anaerobic endurance. Ride the efforts at a high cadence and then recover.

Sample Day 3
0:30:00
18TSS
Easy Rollers/Turbo/Road

30-45mins very easy

Sample Day 4
0:50:00
63.4TSS
Classic Under & Overs A

Over & Under Intervals are a lactate threshold workout that feature surges or accelerations to mimic riding on undulating roads and will cement and improve threshold power and improve your ability to change speed.

Sample Day 6
1:00:00
73TSS
TUFF Tempo A

The aim here is to ride highly variable Tempo intervals aiming for a normalised power of around 85% FTP. Simulate breaks, sprints, power surges and always try and come back to no less than 80% FTP. When you can't do anymore hard efforts then ride steady state until you complete the rep.

Sample Day 7
5:00:00
344.5TSS
Event Simulation Ride

Aim to find a course that simulates the demands of your target event and ride at a pace that allows you to finish the final 45 minutes strongly

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

Robert Wakefield
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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!