Part 1 - 4 Week Autumn Training Plan
Robert WakefieldAll plans by this Coach
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Welcome to the start of your training programme.
We have designed 4 weeks of effective training that is focused the key fitness abilities, endurance, strength, muscular endurance and aerobic capacity. The plan will leave you in great shape to progress to our 8 week Autumn follow on plan
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All of the short structured sessions are best ridden indoors but can be executed as part of an outside ride. Just keep alert and safe to other road users.
With most races and events cancelled in 2020 we are all faced with what is a very extended off season. It is our firm belief that Masters age riders should not stop all form of structured training and lose too much fitness. If your training load has been moderate over the past 5 months, you just do not need to take a month off to 'recover'. It has been shown that the main fitness ability that matters to all of you, strength endurance, will start to decay after just 15 days so there will be a strong focus on maintaining this. Maximal speed decays at the fastest rate so we will add some strength and standing start work in here too to keep the fast twitch muscles active. All Master age riders should maintain VO2Max work periodically to keep their aerobic capacity high.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:09 hrs||2:30 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||6:09 hrs||2:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter