2.5 - POWER THRESHOLD: MASTERS - Improve your Threshold Weeks 9-16 by Hunter Allen

Average Weekly Training Hours 12:00
Training Load By Week
Average Weekly Training Hours 12:00
Training Load By Week

This master's plan is built for athlete's age 50 and older. It takes into account that as we age our bodies need more rest. This the next plan for you if you have just finished the first 8 week threshold improvement plan. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. This plan is for a cyclist or triathlete who trains with power, heart rate, or rate of perceived exertion. This plan is for the athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours (mainly from long rides on weekends), has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to complete an 80 mile ride in the near future. You are currently riding your bike from 4-7x per week but lack direction and exactly where your threshold stands. Best of luck! You can do it!

Sample Day 1
1:15:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 2
1:30:00
LONG AC INTERVALS

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: Complete 8 x 2-minute intervals at Anaerobic Capacity (Power Z6, HR Z6, RPE >7) TARGET 130% of FTP!! Rest for 4 minutes between intervals. Try to finish each interval with a 5-second stand and sprint. These are best done on low/medium-grade climb. Stop the set and move onto MS2 if you can no longer maintain 118% of FTP. After the interval set, recover with 10 minutes of easy spinning, and then complete MS2.
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MS2: Then complete 3 x 1 minute efforts at Anaerobic Capacity (Power Z6, HR Z6, RPE >7) TARGET 140% of FTP. Rest for 2 minutes at Endurance (Power Z2, HR Z2, RPE 2-3) between each effort. Stop if you can no longer maintain 118% of FTP.
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CD: 10 minutes of easy spinning at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:30:00
BIG GEAR NP EFFORTS

WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: Time to get your legs ready for the big gear efforts. Complete 5 minutes at FTP (Power Z4, HR Z4, RPE 4-5) and then complete 5 minutes at Endurance (Power Z2, HR Z2, RPE 2-3). You are now ready for MS2.
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MS2: For the next 60 minutes you are going to do a 20 second effort at Neuromuscular Power (MAX) every 5 minutes. From a standing stop or rolling less than 2mph, start the Neuromuscular Power effort in the 53:13 or 12, whichever is your biggest gear. Stay seated and pedal as hard as you can! The goal is to develop muscle strength from your core. Contract your core abdominal muscles just before this effort and then see if you can bring that force into your legs and push the big gear. In between your Neuromuscular Power efforts, ride at Endurance (Power Z2, HR Z2, RPE 2-3) with a self-selected cadence.
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CD: 10 minutes with watts at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:00:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 5
1:00:00
RACE SAT: Pre-Race Short

WU: 15 Minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.

MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 60 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7). Rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth. Also add 3 x 30 seconds hard to open up your sprints!

CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 5
1:00:00
RACE SUN/NO RACE: ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 6
1:00:00
RACE SUN: Pre-Race Short

WU: 15 Minutes at Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1 minute fast pedals to wake up legs.

MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 60 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7), rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth. Also add 3 x 30 seconds hard to open up your sprints!

CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

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