Updated: 01/02/2024

If you are not training for a specific event or not needing to improve specific weaknesses, then your primary focus could be to increase your threshold power.

This reusable 9-week Master (40+) FTP Builder plan aims to improve your 20-to-60-minute power and climbing ability, and aims to maintain aerobic endurance, fat utilization, body composition. Can be used across all disciplines and single day rides or races over a duration of 3 to 5 hours.

From the coach..., FTP training for master cyclists differs from FTP training for younger or less experienced cyclists. Master cyclists have more experience, higher threshold power and lactate tolerance than beginners. However, they also have less time and energy to train, have a lower VO2 max and recovery rate, and more accumulated fatigue and wear and tear; this FTP training plan for master cyclists takes into account these factors.

Who is this plan for: A master cyclist with a solid foundation and years of experience and racing under their belt who needs to focus on quality over quantity to prevent injuries, improve their power output.

When to start: Any time of the year. Or 9 weeks before your A-priority race. (Guidance provided for race/event week.)
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The Plan Layout

Nine weeks (includes 2 easy/recovery weeks) of specific workouts that vary in duration, intensity and frequency, and rest and easy days to shed accumulated fatigue and prevent overtraining and injury.

To optimize training, workouts are scheduled in a specific order to match expected fatigue, and allow for adequate recovery times based on workout intensity. Additionally, general training nutrition guidance, and strength and flexibility exercises are included to enhance the overall quality of your workouts.

Day 1 of the plan starts with a functional threshold power test to ensure that you are training at the right level and ends with an assessment in the final week.
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Key Features

A supportive environment via email. Feel free to reach out for guidance or clarification regarding the training plan or your goals.

Easy to follow. RIDEANDRACE pre-built training plans are research-based combined with personal experience and practical knowledge. The plans and workouts are detailed and include some sport and cycling science terminology, but are entirely written in ordinary words and simple sentences.
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Should you have any questions or need guidance when choosing a pre-built plan.
Email: rideandraceinfo@gmail.com
Or use the contact form on my TrainingPeaks coaching profile page.

Website: www.rideandrace.net