Description:

This plan is designed for experienced cyclists over 40 preparing for a 100km+ road race. It follows a structured 3-week mesocycle, two weeks of progressive overload followed by a recovery week to promote steady fitness gains while allowing adequate time for adaptation and recovery.

Training focuses on endurance, strength, and race-specific fitness, using a balanced mix of long rides, interval sessions, and tempo work. Each week includes approximately 8–10 hours of training, consisting of:

• 5–6 structured bike sessions
• 1 strength or mobility session
• 1–2 rest or active recovery days

The plan is designed to help you:

• Build aerobic endurance for sustained efforts over long distances
• Develop muscular strength and fatigue resistance
• Improve power and efficiency for race intensity efforts
• Manage recovery effectively to reduce fatigue and injury risk

You’ll gradually build fitness over each block, then absorb the work during recovery weeks ensuring consistent progress and peak readiness for your event.

Weekly Volume: ~8:30–9:00 hrs

Discipline Mix:
• Bike: 7:53 hrs/wk
• MTB (optional cross-training): 0:17 hrs/wk
• Strength: 0:34 hrs/wk

Who It’s For:
• Experienced or returning cyclists aged 40+
• Riders targeting a 100km or longer road event
• Athletes looking to balance quality training with smart recovery