1.4 - SEASONAL: MASTERS SPRING - 12 Weeks Int/Adv ****NEW**** (Workout Builder format)

Average Weekly Training Hours 12:37
Training Load By Week
Average Weekly Training Hours 12:37
Training Load By Week

The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand. Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export This master's plan is built for athlete's age 50 and older. It takes into account that as we age our bodies need more rest. This 12 week spring training plan is built for anyone training with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. This 12 week spring training plan is for a cyclist or triathlete can train from 12 to 18 hours a week, has been cycling for at least two to three years, and is excited about really getting faster and improving their racing category. This plan is specifically made for spring training and has options for racing on the weekends or group rides. This plan has 3 different weekend options built in. *Please note that the hours in the sample plan reflect the total hours for the 3 weekend options. The goal of this plan is to increase your threshold and be ready to ride or race strong on the weekends. Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction and exactly how to best train. To get the most out of this plan it is important that you go through the testing protocols listed in the bonus week in order to make sure of your threshold range. Please read the accompanying documents in attached as well. Good luck! You are going to do awesome!

Sample Day 1
1:30:00
45.4TSS
ACTIVE RECOVERY - Easy Spin (1:30)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 2
1:30:00
77.3TSS
ENDURANCE Day (1:30)

WU: (WARM-UP) 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: (MAIN-SET) Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: (COOL-DOWN) 10 - 15 minutes of easy pedaling.

Sample Day 3
2:00:00
161.1TSS
ENDURANCE with AC Hill Jams 8 x 2 (2:00)

WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute Fast Pedals to wake up legs.
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MS1: Today is an endurance ride with an extra punch! The first 90 minutes (or so) of this ride, we are “jamming the hills.” With each rise or hill (3-8 of them), do a 30-second to 2-minute “jam” in AC Zone 135% of FTP (Power Z6, HR Z6, RPE >7). Between “jams” ride the rest of the prescribed time in the Endurance (Power Z2, HR Z2, RPE 2-3). Go for the hilltop win! Terrain: Rolling. Cadence: Vary cadence on the “jams,” with some at high cadence (100-115) and some at low cadence (65-80).
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CD: 15 minutes.

Sample Day 4
1:15:00
91.9TSS
FTP 2 x `15 with Bursts 2 x 15 min x 10 sec (1:15)

W-15U: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: FTP Builder Intervals. Complete 2 x 15-minute FTP Intervals in your LOW FTP Zone (Power Z4, HR Z4, RPE 4-5) with 5-10 minutes of rest between the intervals. Starting 50 seconds into the interval, complete a 10-second burst every minute for a total of 15. (Burst at 50s, 1:50, 2:50, etc.) Do each burst at 130% of FTP out of the saddle and ‘burst’ with cadence to 110, maybe only one gear shift. Ride at the low end of your FTP Zone (Power Z4, HR Z4, RPE 4-5) for 50 seconds between each. When not completing the intervals, ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105.
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CD: 10-15 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6
4:00:00
292.1TSS
ENDURANCE, FTP 2 x 15, TEMPO 1 x 30 & VO2 6 x 3 (4:00)

WU: 10-15 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up legs.
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MS1: Once warmed up, ride in your Endurance zone (Power Z2, HR Z2, RPE 2-3) for the next hour. Flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90 and 100. During the 2nd hour, get in 2 x 15 minutes at your FTP (Power Z4, HR Z4, RPE 4-5). Rest for 10 minutes between the efforts at Endurance (Power Z2, HR Z2, RPE 2-3). During the 3rd hour, get in 30 minutes at Tempo (Power Z3, HR Z23, RPE 3-4). Also, you'll want to get in some VO2Max work. Complete 6 x 3 minutes at VO2Max (Power Z5, HR Z5, RPE 6-7) with 3-5 minutes rest in between each at Endurance (Power Z2, HR Z2, RPE 2-3). Ride in Endurance (Power Z2, HR Z2, RPE 2-3) for the remainder of the ride.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 7
2:30:00
132.7TSS
ENDURANCE Ride (2:30)

WU: 10-20 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 8
1:00:00
30.3TSS
ACTIVE RECOVERY - Easy Spin (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

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