**Written with Structured workouts compatible with smart trainers**
MASTERS SPRING 12 WEEKS
ATHLETE LEVEL: Masters Intermediate/Advanced
TYPE: Competitive Masters Road Cyclist
HOURS: 12-18 hours per week
TARGET RESULTS: To increase your threshold and prepare you to race strong on the weekends
ABOUT THE PLAN:
This masters plan is built for athlete’s age 40 and older. It takes into account that as we age our bodies need more rest. This plan will take your winter fitness, build on your FTP, and then hone it with focused and intense intervals at Vo2 Max, Anaerobic Capacity and Neuromuscular power. These higher intensity intervals are layered in so that you will respond and improve to be ready for hard spring racing and riding, while also making sure that your FTP continues to increase. It’s a challenging plan, but one that is do-able for riders between 40-64.
The 12-week spring training plan is built for anyone training 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.
It is a 12-week spring training plan for a cyclist or triathlete can train from 12 to 18 hours a week, has been cycling for at least two to three years, and is excited about really getting faster and improving their racing category.
This plan is specifically made for spring training and has options for racing on the weekends or group rides. This plan has 3 different weekend options built in. *Please note that the hours in the sample plan reflect the total hours for the 3 weekend options. The goal of this plan is to increase your threshold and be ready to ride or race strong on the weekends.
Before beginning you should be able to complete a 100 mile ride and you would like to be able to finish strong in upcoming race in the near future. You are currently riding your bike from 5-7x per week, but lack direction and exactly how to best train.
To get the most out of this plan it is important that you go through the testing protocols listed in the bonus week in order to make sure of your threshold range. Please read the accompanying documents in attached as well.
Go for it! You are going to do awesome!
WEEK 1 PREVIEW:
Day 1: Welcome Information & Packet
Ride: Active Recovery – 1:30:00
Day 2: Ride: Endurance Ride – 1:30:00
Day 3: Ride: Endurance Ride with AC Hill Jams – 2:00:00
Day 4: Ride: FTP w/Bursts – 1:30:00
Day 5: Rest Day: Off
Day 6: Ride: Endurance Ride with FTP, VO2, & Tempo – 4:00:00
Day 7: Ride: Endurance Ride 2:30:00
WEEK TOTALS: Time: 13:00:00
Bike Duration: 13:00:00
Once you purchase the plan you will be emailed a PDF explaining how to access your training plan. Please note our store hours are Monday – Friday, 9am – 5pm Eastern Time. Any orders placed outside of store hours may not be filled until store hours resume.
If you experience any difficulties or have any questions, please contact us.