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Part 1 - 4 Week Autumn Training Plan

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Robert Wakefield

All plans by this Coach
4.33 (3)

Length

4 Weeks

Refund Policy

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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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

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

https://www.trainingpeaks.com/training-plans/cycling/tp-244478/extended-off-season-fitness-maintenance-training

By downloading this training plan you agree to our terms and conditions and medical disclaimer https://www.propello.bike/terms-and-conditions/
This Agreement governs the terms by which Propello and its clients work together. By downloading content from this site, you accept our terms and conditions, and agree to be bound by its provisions. If you do not accept or agree with these terms, do not download the Content. Pretty Simple.

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
6:09 hrs 2:30 hrs
Day Off x2
—— ——
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
6:09 hrs 2:30 hrs
Day Off
—— ——
Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Robert Wakefield

Propello Cycling Coaching

I am Rob Wakefield, founder of Propello and experienced full time level 3 cycling coach. I coach you as an individual, providing insight into your unique physiology to help you improve your performance, fulfil your goals and maintain a healthy lifestyle. My coaching is fully immersive with lots of interaction and a premium level of client service. I have coached at all levels from Gran Fondo riders to National level athletes.

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