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Over 50s Endurance and Conditioning Plan

Author

Grant Goodman

All plans by this Coach
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Length

10 Weeks

Plan Specs

cycling road cycling beginner intermediate masters weightloss power based hr based tss based strength base period

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Plan Description

This is an 10 week plan (see prerequisites below) based plan that is designed for the particular requirements of the older rider. The main problem with conventional training programmes is that they do not address three essential considerations :

(1) the need to slow the loss of muscle mass we experience due to hormonal changes in our latter years, hence a greater emphasis on building strength is needed.
(2) the need for greater periods of rest and recovery after workouts - we can do the same levels of intensity, but the programmes need to be tailored to give more time for recovery and adaption
(3) the need to have high intensity intervals to delay on the onset in reduction of our VO2Max (our ability to use oxygen to create energy)

Although our bodies age although we can still perform and this plan concentrates on progressively building base endurance using best in class techniques from industry leaders and research academics, exercises that develop cyclist specific strength and conditioning as proven with Team Sky.

The programme is divided into three elements, the combination of which is unique in the market. In essence we have designed a programme that ensures that your fitness levels increase at a pace optimal your ability to recover and then adapt to increased training loads, while giving you the tools to improve your overall performance and resilience. The programme is broken down as follows :

(1) The base element includes a series of tempo and higher interval efforts (either on the turbo trainer or flat to rolling roads) in your weekday rides. Note that we use Sufferfest sessions and follow best practise from the US and GB Olympic teams, basing most of the effort on endurance with highly beneficial high intensity efforts. Alongside these are longer rides at the weekend and a fasted session which will help build a strong endurance base. The training load that is applied to each workout can be adjusted to your degree of freshness and fatigue,

(3) The second element is a series of strength and conditioning exercises to ensure that you build a strong foundation and hence become less prone to injury or soreness. These exercises assess and improve your range of movement, then work to improve your control over the range of movements needed to build resilience. Following this regime will help you never again do a weights session that is unsuitable, has little value or results in injury and unnecessary soreness.

(4) The third element is a series of videos that include short highly focused yoga sessions to help you obtain greater flexibility and improve recovery and a series of videos giving you the edge in terms of mental toughness needed to achieve your goal.

The price includes two months subscription to Sufferfest. You may of course continue with the subscription beyond the programme.

To begin this programme you will need the following:

1. Heart rate monitor
2. Strava account
3. TrainingPeaks account (can be provided as a costed option)
4. Smart turbo trainer or power meters to measure power.
5. Cycle computer to follow the structured workouts while riding.

Before starting please contact grant@cycleforfitness.com for an initial consultation so that we can help you prepare for the workouts, setup Sufferfest, Trainingpeaks, etc.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:10 hrs 5:00 hrs
0:57 hrs 0:15 hrs
0:48 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:10 hrs 5:00 hrs
0:57 hrs 0:15 hrs
0:48 hrs 0:30 hrs
—— ——

Training Load By Week


Grant Goodman

Cycle For Fitness Limited

I work with cyclists from novice to club level to advance their lifetime fitness, endurance and wellbeing.

My coaching is based on science-based workouts and conditioning sessions to help develop resilience and build peak competitive performance specific to their goals.

Plans start with baseline fitness tests, with reviews to fine-tune duration and intensity, continuously optimising performance.

I also offer cycling holidays in Alicante/Valencia region of Spain.

Sample Day 1

1:00:00
40TSS
Light Turbo

1h light turbo ride – effort 5/10 just to burn some calories

Sample Day 1

0:30:00
Range of Movement Correction Exercises

MASMT
1. Quads
2. Hamstrings
3. Glutes
4. Calves
5. Thoracic spine extension
Stretch
1. Anterior thigh opener
2. Posterior thigh opener
3. Ankle Dorsiflexor opener
4. Glutei stretch
5. Recumbent kneeling lat stretch
6, Seated spinal rotation
7. Reverse Sleeper stretch

Sample Day 2

0:15:00
Yoga: Core Strengtheners I

Level: ✭✭✩
Power comes not just from your legs, but from your core. When your core is strong and stable, you can generate more power, more efficiently. You’ll also suffer less back pain. With those goals in mind, this sequence strengthens the abs, obliques and lower back.

Sample Day 2

0:50:00
62.5TSS
Turbo - HR and Power Zone Test

To determine your training zones for the rest of the plan! Warm up on the turbo for 15min, taking your effort levels from 5/10 to 8/10 over 10min gradually then 5min easy. Next do 2x30s efforts at 90% max effort in a low gear, aiming to spin at 100+rpm with 2min easy in between. After the last 2min rest period do a 20min hard effort, aiming to start off at 8/10 effort and try to hold or increase this as you feel able to get your best possible effort out over the 20min. Cool down with 10min cooldown pedalling and record your average power and heart rate over the last 10min of the test and let me know.

Sample Day 3

0:30:00
Range of Movement Correction Exercises

MASMT
1. Quads
2. Hamstrings
3. Glutes
4. Calves
5. Thoracic spine extension
Stretch
1. Anterior thigh opener
2. Posterior thigh opener
3. Ankle Dorsiflexor opener
4. Glutei stretch
5. Recumbent kneeling lat stretch
6, Seated spinal rotation
7. Reverse Sleeper stretch

Sample Day 4

0:15:00
Yoga: Core Strengtheners I

Level: ✭✭✩
Power comes not just from your legs, but from your core. When your core is strong and stable, you can generate more power, more efficiently. You’ll also suffer less back pain. With those goals in mind, this sequence strengthens the abs, obliques and lower back.

Sample Day 4

1:00:00
56.5TSS
Tempo

1h with 10min warm up then 45min at 80% FTP then 10min cool down

$76.00 - Buy Now