Summer Race Maintenance/Freshness 12 Weeks Masters

Average Weekly Training Hours 12:23
Training Load By Week
Average Weekly Training Hours 12:23
Training Load By Week



YOUR SHORTCUT TO FAST Peaks Coaching Group

Summer Race Maintenance/Freshness 12 Weeks Masters is a 12 week plan designed for the Masters (over 40) Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9:15-12 hours per week (excluding Rest Weeks). You will need to be able to devote between 4-7:30 hours to training on your weekends. This plan is a Prep and Race Plan, so it includes a Race/No Race Schedule for Thursday or Friday thru Sunday and can be used by non-racers.

Our Summer plans are the perfect way to keep the fitness you have (even improve it) and sharpen and hone your NP (Neuromuscular Power)/Sprinting and AC (Anaerobic Capacity) power.

These plans are great for someone who is ready to make their summer the best ever!

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

Discover the benefits of a Peaks Coaching Group Training Plan
All plans are backed by Peaks Coaching Group’s 100% Money Back Guarantee...
• Most are designed and written by Hunter Allen, one of the world’s leading experts on power training...
Exclusive Membership to our private PCG Training Plan Facebook Group...
• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...
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Sample Day 1
1:00:00
30.3TSS
ACTIVE RECOVERY (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!

Sample Day 3
1:00:00
75.2TSS
AC Speed Builders 6 x 2 (1:00)

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. 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 for 4 minutes between intervals. Discontinue intervals if efforts fall below 110% of FTP. Cadence:
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CD: 10-15 minutes of easy spinning in your ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:00:00
30.3TSS
ACTIVE RECOVERY (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!

Sample Day 4
1:30:00
123.3TSS
ENDURANCE with NP Bursts 12 x :12 (1:30)

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 1 hour. Within this hour, do a 10-12 second out-of-the-saddle burst every 5 minutes (prox), 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
30.3TSS
ACTIVE RECOVERY (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!

Sample Day 5
1:00:00
61.9TSS
Pre-Race ENDURANCE & VO2 3 x :90 - Short (1:00)

WU: 15 Minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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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.
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CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 6
1:00:00
61.9TSS
Pre-Race ENDURANCE & VO2 3 x :90 - Short (1:00)

WU: 15 Minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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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.
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CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)