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Propello Club Training Block 8

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 8 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
7:45 hrs 5:00 hrs
0:45 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:45 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

0:55:00
76.1TSS
VO2 Step Ups A

A challenging session to take your aerobic performance to the next level!

Sample Day 3

0:38:00
29.8TSS
Complete Cadence

EASIER IS BETTER - DO NOT TURN THIS INTO A VO2MAX SESSION!! We are going to get the legs working super fast with these sustained cadence workouts. Generating power with leg speed rather than leg strength will improve your endurance and ability to crank out the power over longer time periods. if you can cycle at 120rpm for a reasonable length of time then 95rpm will feel comfortable.

Sample Day 4

1:00:00
82.1TSS
TT 10's A

Build power for 10 mile TT's. 5 minutes just above threshold with short recoveries will build lactate tolerance and mental toughness. Perfect for lifting FTP even higher.

Sample Day 6

0:52:00
71TSS
FTP+ A

These sessions will build FTP. These are challenging sessions so dont be a slave to the numbers and pace what you think you can sustain. The key is to ramp up each interval building intensity as the workout progresses. Be careful not to blow on the final 2.5mins!

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

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