3.8 - EPIC: MASTERS BASE PERIOD - 20 Weeks for 45+ Riders by Hunter Allen

Average Weekly Training Hours 11:35
Training Load By Week
Average Weekly Training Hours 11:35
Training Load By Week

EPIC 20 WEEK PLAN FOR MASTER LEVEL CYCLISTS!

Have you been stuck in a rut with training and not sure what to do next? Have you plateaued? Not sure how to improve on last season? Well, we’ve got the answer and now is the time to refocus, recommit, and take your next season to a new level…

Get ready to make your next season not only your best, but most EPIC season yet! This all inclusive plan is going to guide you through your training for this season, as well as through your season. We have taken into account all of the factors that truly impact someone on the bike and implemented them so that you are prepared and ready for the most EPIC season to date!

In your plan you will find an eBook that goes along with the strength training portion of this plan. This eBook will discuss why not only strength training is important, but what benefits it has, how to utilize it, and even has explanations (along with visuals) on how to do strength training exercises properly.

This training plan is made for cyclists who train with power, heart rate, or perceived exertion. 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 built for master's athletes 45+. It takes into account that as we age our bodies need more rest.

Good luck! You're going to do AWESOME!

Sample Day 2
1:00:00
ENDURANCE Ride

WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs. ---------- MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain. --------- CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:00:00
ENDURANCE Ride

WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs. ---------- MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain. --------- CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:00:00
ENDURANCE Ride

WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs. ---------- MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain. --------- CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 5
0:45:00
Active Recovery

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no efforts over (Power Z1, HR Z1, RPE <2) today, take it easy and look at the scenery.

Sample Day 6
2:30:00
ENDURANCE with BURSTS

WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute Fast Pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the next 2 hours. Throughout the ride, do a 5 - 10 second out-of-the-saddle bursts into your Neuromuscular Power Zone (MAX). Make sure cadence stays high. Vary terrain.
---------
CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7
2:00:00
Endurance Ride w/ FORCE INTERVALS

WU: 10 Minutes working into your ENDurance zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1 Minute fast pedals with 1 minute rest in-between to open up legs
-------------------------------
MS: Building Endurance today! Once warmed up, ride in your ENDURANCE zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete 5 FORCE reps of 3-5 minutes each (5 minutes rest in-between) at Threshold (Power Z4, HR Z4, RPE 4-5). Force Reps are a big gear, low cadence effort targeting a cadence of 55-65 RPM and can be done on 1 mile climbs, slow upgrades or in headwinds. Complete the FORCE effort as close to the end of the ride as possible while still allowing 10 minutes for warm down.
-----------------------------
CD: 10 Minutes of easy spinning

Sample Day 9
1:00:00
Sweet Spot Training (SST)

WU: 15 Minutes working ENDurance (Power Z2, HR Z2, RPE 2-3)with 2 x 1 minute Fast Pedals to wake up legs
-----------
MS: SST Intervals. On trainer, out on road or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 12 Minute Intervals at 89% - 92% of FTP (Power Z3.5, HR Z3.5, RPE 3-4) with 5 minutes recovery in-between, Ride all other time in ENDurance zone. Terrain: Flat to Rolling; Cadence: 85 - 105.
------------
CD: 15 Minutes

Hunter Allen
|
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.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.