You train at near-professional volumes over 40 — and at 17+ hours per week, the balance between training load and recovery needs managing more precisely than at younger ages. Training stress accumulates fast. Without the right structure, high volume produces injury and burnout more reliably than performance. This plan is built for competitive cyclists over 40 who train at high volumes and take their results seriously.

The training model is strictly polarised: a large base of genuine Zone 2 work supports recovery and aerobic development, with high-quality intervals at threshold, VO2max, and above driving the adaptations that matter for competition. 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. At this volume that difference is significant — the periodisation across base, build, peak, and taper phases is built around it, with recovery weeks managed as deliberately as the hard blocks.

The plan is longer than most — because at this training load, proper periodisation is what determines whether you peak or burn out. Every session explains what it's doing physiologically. The structure is adaptable to your event calendar, and there's a progression ready for what comes next.

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.