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PurSue | 40+ Women all round fitness Plan - FTP Builder part 2

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Sue Allen

All plans by this Coach

Length

6 Weeks

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

‘I’m not telling you it’s going to be easy, I’m telling you it’s going to be worth it’.

Welcome to FTP Builder part 2 in our comprehensive cycling training programme. To get the full benefit from this plan we recommend that you have completed FTP Builder Part 1 before taking on this plan.

It is well known the older we get there are 2 things that we need to prioritise to mitigate a loss in performance, strength and recovery. It can be hard to know how to make the switch from the training we have been doing for years, to one that is going to work with are physiology and one that we can continue for many many years. Just because are hormones have transitioned to their next phase, it does not mean we have to sit up and cruise and watch from the sidelines. We require longer periods of recovery between sessions, and more frequent recovery weeks. However, not all is lost, and we should not stop doing the harder sessions. With some good planning, a progressive training plan, consistency, and time in the gym, we can continue to compete at the level we want for many years to come.

The 40+ womens all round fitness plan is a proven method of building a deep level of all round cycling fitness and maintaining it throughout the summer period. This plan gives you six week’s training using the 2 weeks build 1 week deload model. The main focus is building time at threshold, and will give you a really strong base to lift your FTP.

This plan will help anyone in any discipline or event. From racing, to sportive’s, to taming that hill that always gets the better of you, and best of all beating your friends on the club run sprints. By building a big strong base you can layer fitness on top and will set you up not only for the season but for the rest of your time on the bike. You can revisit this plan year on year and see your cycling go to another level.

The plan is made up of:-
3 x shorter sessions that can be done inside or outside - however they suit the turbo better and set to power so great for Zwift.
1 x resistance training sessions with guidance on exercises - it's all about lifting heavy stuff - ideally done at the gym but can be adapted for use at home - if you feel you can fit another session in the gym this will really help with maintaining muscle.
1 x Longer endurance ride - just need you, a bike and a HR monitor.

If you have any questions you can contact me on Sue@propello.bike at any time or check out https://www.propello.bike/female-coaching/ for more info.

Welcome to a new way of training. Making you fitter, faster, stronger for many more years.

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
5:11 hrs 3:00 hrs
Day Off x2
—— ——
X-Train x1
0:30 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
5:11 hrs 3:00 hrs
Day Off
—— ——
X-Train
0:30 hrs 0:45 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Sue Allen

Propello

A full time cycling coach looking to give every athlete a unique insight into their own abilities to ensure the most effective way to progress and improve their cycling. Whatever your goal maybe, weather it is to improve your cycling fitness or to take on a bigger challenge, or to be able to compete at a higher level. I can build a bespoke plan taking into account your individual needs, lifestyle, physiology, & goals. To get you to the start line at the peak of your fitness. Find out more below.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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