VPCC Over 40's Strength and Strength Endurance builder
VPCC Over 40's Strength and Strength Endurance builder
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
9 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
9 Week intermediate to advanced Strength and Strength Endurance plan aimed at cyclists over 40.
If you want to be quick up hills, build a powerful engine, be more mechanically efficient in your pedal stroke strength is the base to achieve this.
This training plan is aimed at cyclists with a base level of fitness who have previously completed an FTP test, want to build hill climbing strength and are time-limited.
Training during the week is inside. At the weekend you have the option to train either outside or inside depending on the weather and your time commitments. (You'll see alternative sets planned under your outside ride)
At the start and end of the plan, you will perform a modified FTP test (2 x 8 Mins) so that you can set your zones and see how far you’ve come.
Equipment you will need:
Road bike.
Smart turbo trainer, turbo trainer with a power meter or watt bike.
Heart Rate Monitor.
Zwift or another training platform so that you can follow the program.
How the plan will flow:
The plan is broken into 2 clear training blocks. Each block is broken down as 3 focused training weeks then 1 de-load week.
1st Block.
The first three weeks will be focused on Strength and Strength endurance on the bike with a floating gym session. (I highly recommend you strength train in the gym twice a week. Make sure you don’t put these sessions before a key bike set or too close together)
On the 4th week, you have a de-load week to absorb your training.
2nd. Block.
The first three weeks of this block will focus on Torque and Strength Endurance on the bike. As in the last block, you have a floating gym session.
On the 4th week, you have a de-load week to recover and recharge from both blocks ready for the FTP test week 9.
I've given this plan 3 key sessions and 2 ancillary. Now clearly, hitting each training session will give you the best results. However, I understand that sometimes life will get in the way of your training. So, on occasions such as these, I strongly advise that you focus on the key sessions, keep them in sequence and have at least a day between each one for recovery. As the saying goes, quality trumps quantity.
This training plan is great for cyclists who are short on time, looking to build strength on climbs, be quicker up hills and set a strong foundation for power work later.
KEY Points:
3 Key sessions to complete each week.
Between 9 and 10 hours of planned training per week.
PDF attached to plan to help you get the best from training.
Note: This is NOT a beginner training plan.
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x6
|
09:40:00 | 03:00:00 |
Day Off
x3
|
—— | —— |
Strength
x1
|
00:47:00 | 01:00:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
09:40:00 | 03:00:00 | |
|
—— | —— | |
|
00:47:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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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