Experience Plus 501 Tour (OVER 50) 6-13hrs/wk

Average Weekly Training Hours 11:35
Training Load By Week
Average Weekly Training Hours 11:35
Training Load By Week

This 21-week plan was designed by Joe Friel for the Experience Plus bike tours with a difficulty rating of 501. It is intended for tour riders who are over age 50. The only difference between this plan and the under-50 plan is that more frequent rest is scheduled for the over-50 rider. Following this plan you will ride 4-6 days each week starting at about 6 hours weekly and building to about 13 hours. Weekly volume may be increased at your option by including additional, suggested riding time and strength workouts.

Every third week of this plan includes 5 days of reduced training volume to allow you to recover and physically adapt to the previous 2 weeks of challenging workouts. As you progress the workouts become increasingly more difficult with hills and longer rides. Goals are included weekly to help you understand exactly what you are to accomplish.

All workouts are described in simple and common language without using jargon. Descriptions of when to use sports drink and how much to take in are included.

Sample Day 1
1:00:00
AA, 3-4 sets

Strength: Warm up 10 minutes by spinning on a stationary bike or using other aerobic exercise. Then do 3 sets of 20-30 reps of each of the following AA (Anatomical Adaptation) strength exercises in this order: #1-hip extension (leg press or step ups), #2-chest press (bench press or push ups), #3-hamsting curls, #4-lat pull down, #5-knee extension (top 8 inches only), #6-abdominal crunch. Cool down with 5 minutes by spinning in easy gear/resistance at high rpm. For help in knowing how to do the exercises go to www.TrainingBible.com and click on Free Resources.

Sample Day 2
1:00:00
Recovery spin

Very easy recovery spin on a mostly flat course in the small chain ring. On a scale of 1 (very easy) to 10 (very hard) this should be a 1 (or heart rate 1 zone). Light pressure on the pedals. Practice pedaling with a slightly higher cadence and easier gear than you would normaly use.

Sample Day 3
1:00:00
Easy ride

Ride at an effort of 1-4 (HR zones 1-2) on a 1 (very easy) to 10 (very hard) effort on a mostly flat course. Use both big and small chan rings on this ride. .

Sample Day 4
1:00:00
AA, 3-4 sets

Warm up 10 minutes by spinning on a stationary bike or using other aerobic exercise. Then do 3 sets of 20-30 reps of each of the following AA (Anatomical Adaptation) strength exercises in this order: #1-hip extension (leg press or step ups), #2-chest press (bench press or push ups), #3-hamsting curls, #4-lat pull down, #5-knee extension (top 8 inches only), #6-abdominal crunch. Cool down with 5 minutes by spinning in easy gear/resistance at high rpm. For help in knowing how to do the exercises go to www.TrainingBible.com and click on Free Resources.

Sample Day 5
1:00:00
Easy ride

Ride at an effort of 3-4 (heart rate 1 zone) on a 1 (very easy) to 10 (very hard) effort on a mostly flat course. Use both big and small chan rings on this ride. .

Sample Day 6
2:00:00
Easy ride

Ride at an effort of 1-4 (heart rate zones 1-2) on a 1 (very easy) to 10 (very hard) effort on a mostly flat course. Use both big and small chan rings on this ride. .

Sample Day 7
1:00:00
Rolling hills seated

Choice #1: On a scale of 1 to 10 ride at about 1-4 (heart rate 1-2 zones) on a flat to rolling course. Stay seated on most small rolling hills to help build & maintain hip strength. Use both small and big chain rings.

Joe Friel
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Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes and cyclists from all over the world helping them achieve their race goals. He also trains coaches around the world and has consulted with national federations and national Olympic team coaches. Coach Friel offers personal camps, and seminars for clubs and teams, and consults with professional athletes. He is currently not accepting one-on-one coaching clients.