Over 50 and Crushing It! Training for Speed, Power, and Endurance in 2019

Average Weekly Training Hours 07:55
Training Load By Week
Average Weekly Training Hours 07:55
Training Load By Week

Over 50? Yes You Can Be Faster Than Ever!

This plan is designed for the age 50+ road cyclist. The goal of this plan is to develop your skills and abilities to maintain a competitive race fitness, even as we age. This plan gives you just enough of a variety to keep your strengths sharp, and build and improve your limiters. The plan covers all facets of cycling fitness that will benefit criterium, road racing, time trialing, and even cyclocross and mtb racing. If you do not race, but are looking for a way to get stronger and faster to handle your club rides, a century or a Gran Fondo, this plan will work well to give you new levels of fitness and speed.

The plan is built by USA Level II Cycling Coach and Cat II road cyclist Paul Ozier. Paul has over 25 years of racing experience and more than 15 years as a cycling coach. Athletes coached by Paul have excelled to new levels, set personal bests, won races for their first time, and taken home Silver and Gold medals in state championships.

This is a 12 week plan. For most of us over 50, we need more rest and recovery so we can nail the intense days with finesse and quality. Unfortunately, we are not in our 20s anymore. We need to have intensity to keep that edge, but also enough recovery so we are feeling fresh and chomping at the bit so we can have those stellar workouts that really tell you that you nailed it and benefited.

We recommend you have the following abilities before beginning this plan:
Cycling 2+ hours
Solid base fitness *

* If you are lacking that base fitness another plan I offer is the 'Titanium Foundation' series. There are three 4 week blocks or a consolidated 12 week plan to get you into shape with an ultra-strong foundation.

Workout Files. On most workouts will be a downloadable file. These can be used on Zwift, ERG Video, Trainer Road and most other training software. Also .FIT files can be loaded on your Garmin to use as a workout on the road.

Benefits of a High Power Coaching Training Plan:
- All plans have a 100% Money Back Guarantee
- Training plans are reusable; tweak your FTP settings and train again at your new found level
- Email access to the coach
- We build plans for athletes of all abilities and experience

You have complete email access to the coach - paul@peakscoachinggroup.com

 

Sample Day -24
1:00:00
20.3TSS
Easy Spin

Easy zone 1 mostly, some zone 2 OK, just easy to loosen up.

Sample Day -22
1:42:30
116TSS
30s, VO2, FTP - Push It!

Warm up 15-20 minutes. Include 3 or 4 x 30 seconds fast pedals at 105-110 rpm, zone 2 and 3.
-
Main Set:
7 x 30 seconds at 140-150% of FTP, 95-100 rpm. Begin these when you are rolling at 18-20 mph. Stay seated and punch the throttle. 30 seconds rest between each.
-
5 Minutes easy pedaling.
-
3 minutes at 110-115% of FTP. Really push hard on this one to hold your power.
-
5 minutes easy.
-
15 minutes at 100-105% of FTP. This one will hurt, push through the pain and hammer it home!
-
10 minutes easy riding.
-
Let's finish today with 5 x 30 seconds; Do these with a standing start from about 10 mph. Nail the pedals for just a few seconds until the bike is rolling quickly, sit down and finish the effort strong. Max the power as best you can. 30 seconds rest between each.
-
Now just put in a few more miles to get to 2 hours in the saddle today.
-
Cool down 10 minutes easy pedaling.

Sample Day -21
2:00:00
81.5TSS
Endurance 2 Hours

Go out for a nice solid 2 hours endurance today. Keep the legs moving. Nothing too hard, no sprinting. Keep under FTP on hills. Stand and fall easily on the pedals without using force on the hills. The goal is to keep the watts in endurance with a solid, steady ride.

Sample Day -16
0:30:00
10.1TSS
Active Recovery

Zone 1 active recovery today. Nice and easy. No burn, no power. Just spin and loosen the legs. Do roughly 30 minutes.

Sample Day -9
0:30:00
10.1TSS
Active Recovery

Zone 1 active recovery today. Nice and easy. No burn, no power. Just spin and loosen the legs. Do roughly 30 minutes.

Sample Day -8
2:00:00
81.5TSS
Endurance 2 Hours

Go out for a nice solid 2 hours endurance today. Keep the legs moving. Nothing too hard, no sprinting. Keep under FTP on hills. Stand and fall easily on the pedals without using force on the hills. The goal is to keep the watts in endurance with a solid, steady ride.

Sample Day -7
1:55:00
110.8TSS
Endurance/Tempo Ride

Today's goal is to build up your aerobic capacity, which will be done by riding at at endurance/tempo pace.
-
Warm up 15 minutes
-
1.5 hours of riding with watts in Upper Endurance/Lower Tempo zone Keep cadence in the 90-95 rpm range.
-
Cool down 10 minutes of easy riding, then stretch.

Paul Ozier
|
Elite Coach @ Peaks Coaching Group

Hindsight is 20/20. "If I knew then, what I know now, I would have been light years ahead of the game”. I am here to help and share the knowledge, lessons, and skills I have learned over the last 30 years so you do not have to spend years with trial and error, hoping to get better.

Specializing in: Road Racing, Criterium, Mountain Biking, Gran Fondo, Centuries, Zwift Racing. Plans for all abilities and experience levels from Beginners, Seasoned Riders, Masters, and Pro.