You train to perform — and the difference from training at 30 isn't ambition or capacity. It's how the plan needs to be built. At 9–12 hours per week over 40, the right structure can deliver genuinely competitive fitness. This plan is designed for competitive cyclists over 40 who want to peak at the right time.
Training is polarised: a high proportion of genuine Zone 2 aerobic work builds your base and supports recovery between hard sessions, combined with targeted intervals at threshold, VO2max, and higher intensities. The biology of adaptation doesn't change after 40 — your muscles and aerobic system respond to the same training stimulus as a younger rider's. What changes is the recovery requirement. Periodisation runs across base, build, and peak phases, with recovery weeks managed carefully because the adaptation window is longer and the consequences of skipping recovery are worse.
The plan is longer than most — because proper periodisation for a competitive 40+ cyclist can't be rushed. Every session explains what it's targeting physiologically. The structure is adaptable to your race or event calendar, and there's a progression ready to build from when this plan is done.
Designed by Jon Baker — exercise physiologist, sports scientist, and coach to professional cyclists. These plans are launching in 2026. Early bird pricing is available now at $150 — the launch price will be $250. For more information visit Palmares cycling training plans for competitive cyclists over 40.
Jon is an exercise physiologist and applied sports scientist, a data analyst in professional cycling and a world-class coach.
··
Over 15 years, he's helped hundreds of athletes achieve their goals using cutting-edge scientific knowledge and proven, specificity-based training methods. His approach centers on key performance pillars—bike training, nutrition, strength work, and recovery—individualised to each athlete's experience, ability, age, and goals.
··
⬇️