Over 50 and Crushing It! 2020 - Advanced Plan - 12 Weeks

Author

Paul Ozier

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 1 Other, 7 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling intermediate advanced masters power based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.


Over 50? Yes You Can Be Faster Than Ever!

ZWIFT® is a great platform to use with this plan.

This plan is designed for the age 50+ road cyclist that has more hours each week to train than most. 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. Paul is a full time Elite Coach at Peaks Coaching Group. 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. Average Weekly Training Hours 9h:50m. Longest week is 13+ hours. 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 3+ 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. Daily workouts Auto Sync to Zwift. You can connect your TrainingPeaks account to Zwift so that your daily training plan workouts inside TrainingPeaks automatically sync to Zwift each day. Complete the workout and Zwift automatically syncs to TrainingPeaks with the resulting data. Workout Builder files also can be used on ERG Video, Trainer Road and most other training software. Workout Builder .FIT files can be loaded on your Garmin, Wahoo, etc. to use as a workout while riding outdoors.

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

 


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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:58

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.

Back to Plan Details

Sample Day 1

2:25:00
143TSS
FTP Shots! + Zone 2/3

FTP Shots. Short above FTP intervals with minimal recovery. Duration goes from long to short, but watts go higher as you progress. Total of 33 minutes continuous on and off intervals. End with 12 minutes at Sweet Spot (SST). You will really be feeling the early work.

Sample Day 2

2:25:00
129.4TSS
Tempo 3 x 15 Cadence + Zone 2

3 x 15 minutes at Tempo. On the first effort ride at 75 rpm, the next at 90 rpm, the last one at 105 rpm. Rest an easy 5 minutes between each effort. If you want to push through and do a straight 45 minutes at Tempo that is fine, but be sure to change cadence at each 15 minute mark (75, then 90, then 105 last).

Sample Day 3

1:00:00
20.3TSS
Easy Spin

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

Sample Day 4

1:00:00
57.8TSS
3x3 VO2Max + FTP - Friday Leg Opener

VO2 Max for 3 x 3 mins, 95-98 rpm, rest easy 5 mins between efforts.
Then get in one 5 min SST effort. Cadence on all try for 95-100 rpm. Nice and smooth, nothing too hard. This is a great short workout to get the legs and body opened up for the next two weekend days of riding.

Sample Day 5

1:45:00
120.1TSS
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.
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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.
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5 Minutes easy pedaling.
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3 minutes at 110-115% of FTP. Really push hard on this one to hold your power.
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5 minutes easy.
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15 minutes at 100-105% of FTP. This one will hurt, push through the pain and hammer it home!
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10 minutes easy riding.
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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.
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Now just put in a few more miles to get to 2 hours in the saddle today.
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Cool down 10 minutes easy pedaling.

Sample Day 6

2:00:00
98.2TSS
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 8

2:25:00
141.4TSS
VO2 7x1, 3x2 - RWI + Zone 2

7 x 1 minute @ VO2Max - Build to power quickly and smoothly. These DO NOT require a hard sprint type launch. 1 minute very easy between each interval.
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Next ride 10 minutes endurance Zone 2
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Next is 3 x 2 minutes @ VO2Max, 2 minutes very easy between
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10 minutes endurance Zone 2 to recover
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Let’s do 3 x 20 seconds sprints from speed (18-22 mph) and at a 80-85 cadence. These will be a hard, quick and sharp explosion to get on top of gear quickly, then sit and spin to 110-130 rpm before shifting. These are smooth, powerful, fast legs. 3 minutes very easy between each one.
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Ride 5 minutes at an easy active recovery pace.
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Let’s finish up with 1 x Race Winning Interval (RWI). The RWI goes like this;
Nail it hard, out of the saddle, launching the bike for 15 secs at max effort, then sit and hammer out 15 seconds at VO2Max, now relax and settle in at Zone 4 watts, powerful, nice and smooth, for 3 minutes. At the end of 3 minutes stand and sprint out a hard 10 seconds to put the icing on the cake.

Over 50 and Crushing It! 2020 - Advanced Plan - 12 Weeks

$129.95 - Buy Now
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