Seasonal Bundle Base, Build and Maintain 36 Weeks Masters

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



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Seasonal Bundle Base, Build and Maintain 36 Weeks Masters
is a 36 week plan designed for the Masters (over 40) Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion).

Winter (Base), Spring (Build) and Summer (Maintain) -these plans are essentially three plans in one. While I don’t like using the word “Base”, as people usually associate it with long, slow easy riding. You will get a solid foundation of fitness in that it contains Endurance, Tempo and FTP work, but doesn’t start you too hard too fast. The key in these workouts is the progressive nature of them so that each week builds on the previous one and your sustainable wattage gradually increases. Think of increasing the time at which you can maintain your tempo power. This is what the “base” plan will do for you.

The Spring or Build portion will build your FTP with work at your SST (Sweet Spot) (88-93% of FTP), work right at your FTP and also VO2 Max, AC (Anaerobic Capacity) and even touching your sprint in the NP (Neuromuscular Power) zone.

The Summer or Maintenance portion is a perfect way to keep the fitness you have (even improve it) and sharpen and hone your sprint skills with NP (Neuromuscular Power) and AC (Anaerobic Capacity) work.

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 allow you to use Power, HR (Heart Rate) or RPE (Rate of Perceived Exertion)
• Exclusive videos that will explain Training Zones and specific aspects of the Workouts
• Exclusive Membership to our private Coach moderated PCG Training Plan Facebook Group
• Backed by Peaks Coaching Group’s 100% Money Back Guarantee.
Want to Learn More

Questions:
Want Advice on How to Select a PCG (Pre-Built) Training Plan

See all of ourTraining Plans

If you still have questions, E-mail Hunter Allen or Hunter2@PeaksCoachingGroup.com




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Sample Day 1
1:30:00
Winter Strength Training Program FST WK 1

We are focusing on your “functional strength” today with our Core/Balance/plyometric workout! This is all about “balancing” your body while developing core strength needed for success on the bike!

Make sure you stretch and warm-up with 5 minutes of cardio!

Sample Day 2
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 3
1:15:00
Winter Strength Training Program SR WK1

Today complete a scheduled Strength Resistance Workout! These workouts are focused on building all body strength by focusing on large muscle set lifts. I suggest starting on machines but moving to free weights as you get fit will help. Also review the alternate workouts to mix it up some!

Make sure you stretch and warm-up with 5 minutes of cardio!

Sample Day 4
1:40:00
84.3TSS
Trainer One Leg Pedaling 20 x :60, ENDURANCE 1 x 15, Fast Pedals 10 x :60 & TEMPO 1 x 25 (1:40) WU 10'

WU: 10 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3).
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MS1: Begin with 10 one-leg pedaling efforts. These efforts are 1 minute long for each leg, meaning 10 efforts for your right leg, 10 for your left leg. Switch immediately from one leg to the other until you have completed all 20 efforts. Then ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the next 15 minutes. Continue onto MS2:
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MS2: Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals. Then onto MS3:
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MS3: Finish with 10 minutes at TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on keeping your cadence in the 85-95 range.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5
1:30:00
Winter Strength Training Program FST WK 1

We are focusing on your “functional strength” today with our Core/Balance/plyometric workout! This is all about “balancing” your body while developing core strength needed for success on the bike!

Make sure you stretch and warm-up with 5 minutes of cardio!

Sample Day 6
2:00:00
107.3TSS
ENDURANCE Ride (2:00) 10' WU/CD

WU: 10 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: 10 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7
1:30:00
83.9TSS
ENDURANCE with NP Bursts 5 x :10 (1:30) WU 10' CD 5'

WU: 10 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 rest of the ride. Throughout the ride, do 5 x 10 second out-of-the-saddle bursts into your Neuromusclar Power Zone (MAX). Make sure cadence stays high. Vary terrain.
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CD: 5 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).