VPCC Over 40's Strength And Power Builder
9 week intermediate to advanced Strength and Power plan aimed at cyclists over 40.
This training plan is great for cyclists who are short on time, already have a good base of strength training and are now looking to build a deeper level of strength and power so that they can ride hills faster and hold power for longer.
This training plan is aimed at cyclists who have previously completed an FTP test, want to build pure strength on the bike and push up their FTP.
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:
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.
The first three weeks will be focused on Torque and Threshold work 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.
The first three weeks of this block will focus on FTP and Threshold sets 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 a deeper level of fitness so that they can ride hills faster and grow a more powerful engine. Want to be faster? Strength and power are the key to this.
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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|10:12 hrs||3:00 hrs|
Day Off x2
|0:46 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||10:12 hrs||3:00 hrs|
||0:46 hrs||1:00 hrs|
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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.