Propello Club 12 Week Fitness Maintenance Training
Robert WakefieldAll plans by this Coach
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Once Block 8 has been completed this 12 week plan will keep all that hard earned fitness in place. 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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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:30 hrs||4:37 hrs|
|0:45 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:30 hrs||4:37 hrs|
||0:45 hrs||0:45 hrs|