1.5 - SEASONAL: MASTERS SUMMER - 12 Weeks Int/Adv Riders by Hunter Allen

Average Weekly Training Hours 13:00
Training Load By Week
Average Weekly Training Hours 13:00
Training Load By Week

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 summer 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 plan is for the rider that can train 8-15 hours each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend so 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. This is a great plan for someone who is ready to make their summer the best ever! It's a perfect way to keep the fitness you have (even improve it) and sharpen and hone your sprinting and anaerobic power.

Sample Day 1
1:00:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (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 an easy spin!

Sample Day 3
1:00:00
AC SPEED BUILDING INTERVALS

WU: 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: AC “Speed Building” Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Complete 6 x 2 minutes at Anaerobic Capacity (Power Z6, HR Z6, RPE >7), but really “big-gear accelerate” the last 15 seconds and blow through the finish line of each interval! Rest 4 minutes between intervals. Discontinue intervals if efforts fall below 110% of FTP. Cadence: Self-selected. Terrain is flat to medium grade hill.
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CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:00:00
RACE SAT: ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (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 4
1:30:00
RACE SUN/NO RACE: ENDURANCE with BURSTS

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: Endurance ride. Set a pace at Zone 2 Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the next hour. Within this hour, do a 10-12 second out-of-the-saddle burst every 5 minutes, targeting over 200% of FTP (MAX). Make sure cadence stays high. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery.

Sample Day 5
1:00:00
RACE SAT: Pre-Race Short

WU: 15 Minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs. ------- MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 90 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7). Rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth. ------- CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 5
1:00:00
RACE SUN/NO RACE: ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (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 an easy spin!

Sample Day 6
1:00:00
RACE SUN: Pre-Race Short

WU: 15 Minutes in the Endurance (Power Z2, HR Z2, RPE 2-3). Get in 2-3 fast pedals of 1 minute each. ------- MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 90 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7), rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth. ------- CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

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.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.