This is not a plan, I repeat this is not a plan!

I have put this guide together to help 40+ women make the switch from the usual 3 weeks build 1 week deload model, to one that switches the emphasis to recovery but still getting the same fitness results.

It is well known the older we get we need more time to recover from the harder sessions. However, not all is lost, and we should not stop doing the harder sessions. With some good planning, a progressive training plan, consistency, and time in the gym, we can continue to compete at the level we want for many years to come.

This guide gives you a six week plan going through the 2 weeks build 1 week deload model twice. Showing you how you can progress and regress the sessions to get the training adaption required to build fitness. All of the sessions in the guide are designed so you can give them a go and upload them to on any device you are using.

The guide is made up of:-
2 x shorter sessions that can be done inside or outside - however they suit the turbo better and set to power so great for Zwift.
2 x resistance training sessions with guidance on exercises - it's all about lifting heavy stuff - ideally done at the gym but can be adapted for use at home.
1 x Longer endurance ride - just need you, a bike and a HR monitor.
1 x optional recovery/ cafe ride

If you have any questions you can contact me on Sue@propello.bike at any time or check out https://www.propello.bike/female-coaching/ for more info.

Welcome to a new way of training. Making you fitter, faster, stronger for many more years.