Master's Racer- Full year

Average Weekly Training Hours 08:22
Training Load By Week
Average Weekly Training Hours 08:22
Training Load By Week

This plan is designed for the master's racer, 40+, who competes in road races, time trials, or off road events. Plan is for a full year of training from base, to build, to peak, following a 2 week build and 1 week recovery format.
Custom plans available as well, contact me directly at coach@gofullgas.com.
Thanks, Brian

Sample Day 1
0:45:00
AA- Phase One Strength Building

Frequency: 2-3 times a week Primary Exercises: Squats Deadlifts Lunges Body weight exercises such as planks, pushups, and core Do 20-30 reps per set using 40-60% of your 1 rep max (1RM) for each exercise. Complete 3-5 sets with 1-2 minutes rest between sets. The anatomical adaptation phase probably starts right about now for most cyclists - after you have transitioned from your season and usually after a break from formal training and racing. It takes place 1-2 months prior to the start of your off-season base training on the bike. The goal of this phase is to prepare the muscles for more loads and repetitions in the upcoming phases.

Sample Day 2
0:45:00
45 Min Tempo Ride

This ride is designed to build your endurance and physiological efficiency. hold steady power output of 70% of threshold for 45 minutes.

Sample Day 3
1:30:00
FTP- Threshold test

The Threshold Test Your goal in this test is to average the highest watts possible for a lengthy period of time. (Hint: When you get to the main effort, make sure to pace yourself so that you don’t tire too quickly.) 1. Start out with a 20-minute warm-up, which means just riding along at a moderate pace, at about 65% of your max heart rate (HR), which is what we call your endurance pace. (Be sure to do the same warm-up at the same intensity each time you do the test.) 2. Next do three fast-pedaling efforts at 100 rpm for one minute each, with one minute of easy recovery pedaling between each set, to further prepare your muscles for the effort ahead. After these three sets of fast pedaling, ride easy for five minutes at endurance pace (65% of max HR). 3. Ride 5 minutes all out. Punch it and hold it! Start at a high pace, but not so high that you die at the end. You should have a little energy held in reserve to kick it toward the finish line in the last minute. 4. Ride 10 minutes easy at endurance pace. 5. 20-minute time trial. Try to do this on a road that’s fairly flat and allows you to put out a strong, steady effort for the entire 20 minutes. Don’t start out too hard! Get up to speed and then try to hold that speed as steadily you can. If you’ve never done one of these efforts before, I suggest trying it on a steady climb or into a slight headwind, which forces you to put out a maximum effort for the entire 20 minutes. 6. Ride 10-15 minutes at endurance pace, pedaling easy. 7. Finish the ride with 10-15 minutes easy pedaling. Determining FTP The goal of the first part of the effort is twofold: first, to open up the legs for the rest of the test, and second, to measure your ability to produce watts in the VO2max power zone. This initial 5-minute effort also helps to dispense the “freshness” that always exists at the beginning of a ride; your next effort will produce power that is more likely to be truly representative of your FTP. Your goal in the main portion of the test (the 20-minute segment) is to produce the highest average watts possible over the entire time. The test doesn’t work if you start out too hard and suddenly run out of energy, because you won’t be able to produce your true maximal, steady-state power. It’s always better to start out in the first two minutes a little under what you believe to be your FTP, build up along the way, and then ride at your maximum level in the last three minutes. Now that you’ve done the test and downloaded your data, find your average power from the entire 20-minute effort. Take this number and subtract 5% percent from it. The result is your functional threshold wattage value. For example, if you averaged 300 watts during the 20-minute time trial, 5% of 300 (300 x 0.05) is 15, and 300 minus 15 is 285. Your FTP is 285 watts. The reason for subtracting 5% from your average watts during the 20-minute test is that your true FTP is the highest average power you can maintain for sixty minutes. Most athletes have a hard time putting out maximal effort for sixty minutes, however, and those who can learn very quickly that a sixty-minute time trial is not much fun. I’ve found that twenty minutes is a more realistic time frame. It’s obviously a shorter time period, however, and it incorporates more of the athlete’s anaerobic capacity, which skews the wattage data by about 5% over a sixty-minute effort. By subtracting that 5%, you end up with a wattage number that should be very close to your true FTP.

Sample Day 4
0:45:00
AA- Phase One Strength Building

Frequency: 2-3 times a week Primary Exercises: Squats Deadlifts Lunges Body weight exercises such as planks, pushups, and core Do 20-30 reps per set using 40-60% of your 1 rep max (1RM) for each exercise. Complete 3-5 sets with 1-2 minutes rest between sets. The anatomical adaptation phase probably starts right about now for most cyclists - after you have transitioned from your season and usually after a break from formal training and racing. It takes place 1-2 months prior to the start of your off-season base training on the bike. The goal of this phase is to prepare the muscles for more loads and repetitions in the upcoming phases.

Sample Day 5
1:00:00
Cat 1/2 AE intervals with sprints

BT: Anaerobic Endurance intervals. Flat. 2-3 x 8-12 second CP0.2 sprints (3-5 minute recoveries). Then 4-5 x 3 minutes at CP6 (3 minute recoveries) & 2-3 more sprints. High cadence. Aero position.

Sample Day 6
1:00:00
Cat 1/2- 2 and 1

This is an intense interval designed to increase aerobic intensity and endurance. After a good warmup, 15 - 20 minutes, go 100% for 2 minutes, rest for 1 min. Go 100% for 1 min, rest for 1 min. Repeat 7 times.

Sample Day 7
2:00:00
2 Hour- Cat 1/2 Descending pyramid-

Cumulative Minutes Time 20 Warmup- 30 sec spinups, Single Leg drills, etc 26 6 Cp60, hard but not insane 29 3 rest 34 5 Cp60, hard but not insane 37 3 rest 41 4 CP30, harder, not crazy 43 2 rest 46 3 CP30, harder, not crazy 48 2 rest 50 2 CP30, don't let your power drop 52 2 rest 53 1 CP12, work it 54 1 rest 55 1 CP12, work it 60 5 rest 63 3 CP30, harder, not crazy 66 3 rest 69 3 CP30, harder, not crazy 72 3 rest 75 3 CP30, harder, not crazy 78 3 rest 81 3 CP30, harder, not crazy 85 4 rest 120 35 Tempo ride at CP60

Brian Kall
|
Go Full Gas Performance Cycling Coaching

I offer custom and off the rack plans for riders of all skill levels whether you are targeting elite level racing or general fitness and speed. I love to communicate directly with my athletes and don't impose any time restrictions. Contact me at coach@gofullgas.com.