PurSue | 40+ women 12 week strength builder
Sue AllenAll plans by this Coach
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‘I’m not telling you it’s going to be easy, I’m telling you it’s going to be worth it’.
It is well known the older we get there are 2 things that we need to prioritise to mitigate a loss in performance, strength and recovery. It can be hard to know how to make the switch from the training we have been doing for years, to one that is going to work with are physiology and one that we can continue for many many years. Just because are hormones have transitioned to their next phase, it does not mean we have to sit up and cruise and watch from the sidelines. We require longer periods of recovery between sessions, and more frequent recovery weeks. 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 plan gives you twelve week’s training using the 2 weeks build 1 week deload model. The main focus is strength, on and off the bike, and will give you a really strong base to build your fitness on top of for the rest of the season.
This plan will help anyone in any discipline or event. From racing, to sportive’s, to taming that hill that always gets the better of you, and best of all beating your friends on the club run sprints. By building a big strong base you can layer fitness on top and will set you up not only for the season but for the rest of your time on the bike. You can revisit this plan year on year and see your cycling go to another level.
The plan 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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:25 hrs||3:00 hrs|
|1:22 hrs||0:45 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||5:25 hrs||3:00 hrs|
||1:22 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor