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.
I started VPCC because I’m constantly gobsmacked by the poor quality of people’s training. By cherry-picking workouts, riding too hard or too slow or racing on Zwift at every opportunity, they’re gaining a false sense of progress.
The coaching and training plans I deliver are designed to help cyclists get the best from their training, make small changes that have a massive impact, set self-inspirational goals whether that’s ridding 20 miles, 50 or getting in the best shape of their lives.