Propello Club 12 Week Fitness Maintenance Training

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Propello Club 12 Week Fitness Maintenance Training

Author

Robert Wakefield

All plans by this Coach

Length

12 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.


Learn More about Structured Workouts.

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.

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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:15

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

0:55:20
65.7TSS
Puncheur A

Puncheur, is a name given to a road bicycle racer who specialises in rolling terrain with short but steep climbs
Ideal races for this type of rider are the one-day spring classics. These races are characterised by multiple hills that have a 10–20% gradient and are 1–2 km long.

Sample Day 3

0:45:00
36.8TSS
Easy Ride

Sample Day 4

1:17:00
99.5TSS
Threshold 4x10

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 6

3:40:00
239.9TSS
Sweet Spot & VO2Max

One for building muscular fatigue resistance and improving cardiovascular conditioning. Really hammer out the VO2 efforts to drain the legs before riding at Tempo for XX minutes to build for those hard late climbs in the mountains or tough finishes

Sample Day 7

1:30:00
59.5TSS
Active Recovery Ride

Make this a proper active recovery ride. Zone 1-2 heart rate and power. This should feel very very easy so keep it in the little ring and enjoy the view.

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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