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PurSue | 40+ women 12 week strength builder

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Sue Allen

All plans by this Coach
No Ratings

Length

12 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

‘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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
5:25 hrs 3:00 hrs
Strength x2
1:22 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
5:25 hrs 3:00 hrs
Strength
1:22 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Sue Allen

Propello

A full time cycling coach looking to give every athlete a unique insight into their own abilities to ensure the most effective way to progress and improve their cycling. Whatever your goal maybe, weather it is to improve your cycling fitness or to take on a bigger challenge, or to be able to compete at a higher level. I can build a bespoke plan taking into account your individual needs, lifestyle, physiology, & goals. To get you to the start line at the peak of your fitness. Find out more below.

$49.99 - Buy Now