Masters Edition - 16 Weeks to Level Up Your Cycling [While Others Are Sitting On The Couch]

Average Weekly Training Hours 06:27
Training Load By Week
Average Weekly Training Hours 06:27
Training Load By Week

This plan was made specifically for the Cycling Arsenal Community and is FREE with a membership. You can join the Cycling Arsenal Community at www.cyclingarsenal.com ---- This plan is made to take any level rider and help them take their cycling to the next level over a 16 week period. Most of the time this period will be the Fall and Winter months, but the program can be used for any 16 week period. We have also structured the plan to have more built in recovery. This is generally much more important for masters aged athletes. Who is this NOT for? It is not for riders who don't care about improving. It's also likely not the best choice for riders with a big list of events over the next 16 weeks. How can it work for all levels? We have taken each week and prioritized the rides into 3 main rides of focus, and the other days being less focused or optional. This allows for a better balance of fun and focus, while giving different levels options of getting in more mileage to build their engine. The 3 main rides will be focused on either skills, technique, focused intervals of varied intensity, or just increasing your mileage. Focus changes as the plan progresses. But by the end of the 16 weeks, your riding buddies will be begging you to slow down. Does the program include strength work? Yup! Getting stronger both physically and on the bike go hand in hand, if for no other reason than to stay injury free. For the masters athlete, strength work helps preserve muscle and bone density. The program gives roughly 2 short strength workouts each week. Athletes also have the option to do live strength sessions with our coaches (this is an upgrade to your membership but you can try it for free). By becoming a member of the Cycling Arsenal, you will have a complete training system (including this program) and a proven success path to leveling up your cycling. On top of that, you have the CA coaches and community to help answer questions, cheer you on, and keep you motivated on your journey. www.cyclingarsenal.com (Powered by BPC Performance Systems)

Sample Day 2
1:00:00
PR1 - Threshold Zone Assessment

Threshold assessment day! Make sure you have all of your devices working: Power, cadence, heart rate, speed, etc.
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[15 min] Warm-up including 3x1 min fast spins starting at the 6 minute mark. 1 min easy spin in between these efforts. After your 3rd fast spin, spin easy until you hit 15 min ride time.
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[5 min] Max effort - everything you got!
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[10 min] Recovery spin, prepare for 20 min effort.
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[20 min] Max effort - start slightly conservative and build as you get closer to the end. Make sure you are able to see your 20 min average's for this effort.
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[10 min] Easy spin to cool down.
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Stretch for 10-15 minutes post ride.

Sample Day 3
1:00:00
OPTIONAL EASY RIDE

These rides are meant to serve a few purposes:
1. Added mileage for those who may lack fatigue resistance
2. Active recovery for those who are hitting the priority workouts
3. A day to focus on improving some aspect of cycling technique, skills, etc. (For members, follow one of the training modules in The Cycling Arsenal)
4. Enjoy a mindless ride
5. Just blow off and hang with your buds or your family.
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45-60 minutes max. No real hard efforts unless you are chased by a dog.

Sample Day 4
1:10:00
PR2 - Pedal stroke technique work.

Primary focus on pedaling efficiency.
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15 min warm up, including 3x1 min fast spins near threshold with 1 min recovery interval (RI) in between.
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[50 min] Nothing above mid-L3 today. Focus is on technique. Spend 5 minutes focusing on each of the following with 5 min spin in L2 between:
- kicking over the top of the pedal stroke
- quick activation on the down-stroke
- pulling through the bottom of the pedal stroke
- quick activation on the up-stroke.
- out of the saddle riding at a higher cadence than you are used to
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[5-10 min] Spin the legs out

Sample Day 5
0:45:00
Try Out HoP Online Strength Class - 5:45 am

HOP-S is our 2 way interactive strength class taught by our expert coaches. It requires minimal equipment and is designed specifically for endurance athletes.
----It runs Tuesday and Friday mornings at 5:45am CST.
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For more info on the class you can visit
http://www.buildpeakcompete.com/house-of-pain-strength/
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To try the class for free, just follow the link above and drop your email in the appropriate box so we can get the pertinent info to you.

Sample Day 9
1:00:00
PR1 - 1:00 - 3x10min L3, Varied Body Position

10 minute easy spin, gradually raising HR to L2 to warm up
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10 minutes mid L3, change body position every 2 minutes (standing, in drops/aero, climbing simulation)
5 minutes lower L2 "recovery"
Repeat 2 times, 3 if feeling good
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5-10 min cool down and stretch post workout

Sample Day 10
1:00:00
OPTIONAL EASY RIDE

These rides are meant to serve a few purposes:
1. Added mileage for those who may lack fatigue resistance
2. Active recovery for those who are hitting the priority workouts
3. A day to focus on improving some aspect of cycling technique, skills, etc. (For members, follow one of the training modules in The Cycling Arsenal)
4. Enjoy a mindless ride
5. Just blow off and hang with your buds or your family.
---
45-60 minutes max. No real hard efforts unless you are chased by a dog.

Sample Day 10
0:35:00
Endurance Prep 1

Complete all exercises one time before moving to second set. Rest between exercises should be less than 1 minute. Go for 15-20 on all abdominal exercises. This workout is meant to get your body prepared for the max strength phase. Start with 2 sets the first two weeks, moving to 3 sets thereafter.
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UPRIGHT ROW
Notes: Stand tall, hold dumbells or a resistance band. Pull the resistance straight up keeping the elbows out. The elbows should stay higher than the wrists, and the thumbs should point in, keeping the weight as close as possible to the body.
https://www.youtube.com/watch?v=P4F0fS3HB1I

SQUAT
Notes: Full squat, either with body-weight or additional weight based on level of strength and experience. Keys are to make sure heels stay on ground, back stays straight, and hips are shooting back.
https://www.youtube.com/watch?v=yutO63dFU3k
Step 1 (Active): Reps Planned: 15
Step 2 (Active): Reps Planned: 15
Step 3 (Active): Reps Planned: 15

MEDICINE BALL PUSH UP (or regular)
Notes: Begin face down in a push up position with both hands on a med ball. Slowly lower the arms until the hands are in line with the chest. And explode back up to the start position.
Step 1 (Active): Reps Planned: 12
Step 2 (Active): Reps Planned: 12
Step 3 (Active): Reps Planned: 12

LATERAL LUNGE
Notes: From a standing position with feet under your hips. Begin by stepping out to your left side in a lateral position keeping both feet facing forward. Your foot should land in a position that now has your feet spaced outside of your shoulder width. You will then sit down and back until your upper leg is parallel with the floor, placing all of your weight over your left leg. Your chin, knee, and foot should all be lined up vertically, making sure that your knee is not extending past your toes. Once parallel, you will push off your left leg, your left foot should come off the ground, and you should be back in a standing position with feet under your hips.
https://www.youtube.com/watch?v=VDEQzH5CHz0
Step 1 (Active): Reps Planned: 10
Step 2 (Active): Reps Planned: 10
Step 3 (Active): Reps Planned: 10

GIANT CIRCLES
Notes: Take a stance wider than shoulder width. Using a weight or medball, make the biggest circle possible holding the weight outstretched in your arms. Make sure to keep your back straight when approaching the ground. Do the number of prescribed reps in both clockwise and counterclockwise directions.
https://www.youtube.com/watch?v=EA7zsgc5QBc

SHOULDER FRONT RAISE
Notes: With palms facing down, and arms locked out, lift the weight directly out in front of you until your arms are parallel to the ground and then control the weight slowly back to your waist.
https://www.youtube.com/watch?v=yzTLqKE_Roo

LEG (HIP) ABDUCTION
Notes: From a standing position, feet under the hips, right leg will be lifted in a lateral swinging motion. Try to keep upper body from leaning in the opposite direction, instead stay tall. Raise and lower your foot and leg slowly.
https://www.youtube.com/watch?v=Fjz-feJhbJk
Step 1 (Active): Reps Planned: 10
Step 2 (Active): Reps Planned: 10
Step 3 (Active): Reps Planned: 10

STABILITY BALL LEG CURLS
Notes: Put your heels up on a stability ball while your knees are bent at 90 degree angles. Push your hips to the ceiling while extending your legs straight out, making a straight body line from your ankle to your shoulder. Keeping the upper body and hips pushed up, pull your heels to your bottom and then back out to straight position, maintaining the straight body line. If the prescribed reps are too easy, do the exercise one leg at a time.
https://www.youtube.com/watch?v=yXln2WTcEPA
Step 1 (Active): Reps Planned: 15
Step 2 (Active): Reps Planned: 15
Step 3 (Active): Reps Planned: 15

REVERSE CRUNCH
Notes: Starting on your back with feet off the ground, pull your knees to your chest, lifting your lower back off the ground slightly, then returning to starting position without letting the feet touch the ground.

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