Base Phase Training Plan: Female Cyclists 50+ (Indoor)
Base Phase Training Plan: Female Cyclists 50+ (Indoor)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Base Phase Training Plan: Female Cyclists 50+ (Indoor)
This 8-week Base Phase plan is specifically designed for female cyclists aged 50 and over who prefer to train indoors. It focuses on building the essential aerobic endurance and muscular strength needed to maximise your Functional Threshold Power (FTP) in the next training phase. Laying a solid foundation in this phase is key to future cycling success, ensuring you are prepared for the more intense efforts of the Build Phase.
Who is this for?
This plan is ideal for female cyclists over 50 who train primarily indoors and want to build a strong fitness base. Whether you’re preparing for an event or aiming to improve overall performance, this programme provides a structured, progressive approach that suits all indoor cyclists, regardless of discipline.
What to Expect
Throughout the 8 weeks, you’ll follow a gradual progression designed to steadily improve your endurance and fitness without overtraining. The workouts are structured for smart trainers and are fully compatible with TrainingPeaks Workout Builder, ensuring each session is precise and easy to follow. By the end of the Base Phase, you will have built the endurance and strength necessary to tackle the higher intensities of the Build Phase.
Equipment Needed
You’ll need a smart trainer and access to TrainingPeaks to track your workouts and monitor your progress. The smart trainer ensures structured intervals and effective indoor sessions, while TrainingPeaks helps you stay on track with your training goals.
Duration & Price
Duration: 8 weeks
Price: £60
Start building your foundation for success with this indoor training plan, setting yourself up for significant improvements in the next phase.
Explore the program below to get started!
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
05:56:00 | 02:00:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:56:00 | 02:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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$114.74 USD for the first year, billed yearly.