Master's Plan: Cycling Summer 12 week Power Threshold Training Plan: 210 watts
12 weeks - $99.95
Total Hours: 123
Total Hours: 123
This master's summer plan is built for athlete's age 50 and older. It takes into account that as we age, our bodies need more rest. This plan goes on a build:rest cycle of 2 weeks building, 1 week resting. This summer wattage based plan for someone with a threshold of 210 watts plan is based on training 8-15 hours to train each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range. This plan assumes that you will either be racing or riding hard on the weekend, and as such provides you with easy days after each weekend and also on Thursdays, with a 'tune-up' workout on Friday to have you ready for the weekend. IF you are not racing on the weekend, then there are some alternate workouts for you to do. This is a great plan for someone with a power meter and that is ready to make their summer the best ever. It's a perfect way to keep the fitness you have(even improve it), and sharpen and hone your sprinting and anaerobic power.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Bike
Spin the legs
Planned Time: 1:00:00
Just spin the legs. NO force on the pedals, No Lactate in the legs. The goal is to preserve the 'feel' for the legs and muscles. BUT, to go really easy. SO, keep the HR and watts LOW. Cadence is normal as well. Not fast, no slow
Planned Time: 1:00:00
Just spin the legs. NO force on the pedals, No Lactate in the legs. The goal is to preserve the 'feel' for the legs and muscles. BUT, to go really easy. SO, keep the HR and watts LOW. Cadence is normal as well. Not fast, no slow
Workout #2 : Bike
Anaerobic Capacity
Planned Time: 1:00:00
WU:Warm-UP: 15 minutes with watts from 100-120, getting the legs warmed up for an intense workout. MS: MAIN SET:45 minutes- First do (1) x 5 minutes to get the legs really ready. Try to stay from 230-240watts on this effort, then 5 minutes <120watts . If possible, set your power meter so you can see the average mode in ‘interval’ mode. This will allow you to also review each interval after it is completed, so you can have a goal for the next one, or to know when to stop. Then do (6) x 2 minutes as hard as you can go, and using your average watts as a ‘carrot’ to push all the way to the end. The goal? Average over 270watts(130% of your threshold power). Reach for that. Stop when you can’t reach 250 watts(118%) in your average. Recover for at least 3 minutes, more if needed. Just choose your normal cadence on these, whatever feels right to you. CD: COOL-DOWN: 15 minutes of easy riding, watts<100.
Planned Time: 1:00:00
WU:Warm-UP: 15 minutes with watts from 100-120, getting the legs warmed up for an intense workout. MS: MAIN SET:45 minutes- First do (1) x 5 minutes to get the legs really ready. Try to stay from 230-240watts on this effort, then 5 minutes <120watts . If possible, set your power meter so you can see the average mode in ‘interval’ mode. This will allow you to also review each interval after it is completed, so you can have a goal for the next one, or to know when to stop. Then do (6) x 2 minutes as hard as you can go, and using your average watts as a ‘carrot’ to push all the way to the end. The goal? Average over 270watts(130% of your threshold power). Reach for that. Stop when you can’t reach 250 watts(118%) in your average. Recover for at least 3 minutes, more if needed. Just choose your normal cadence on these, whatever feels right to you. CD: COOL-DOWN: 15 minutes of easy riding, watts<100.
Workout #3 : Bike
2 x15 LT, Fast pedals
Planned Time: 1:00:00
WU:10 minutes MS: Spin those legs with 10 fast pedals for 1 minute each. Cadence over 100rpm, rest one minute between each. Also get in 2 x15 with watts from 210-230. REST for 5 minutes between each. THRESHOLD. CD: Cool-down 10 minutes
Planned Time: 1:00:00
WU:10 minutes MS: Spin those legs with 10 fast pedals for 1 minute each. Cadence over 100rpm, rest one minute between each. Also get in 2 x15 with watts from 210-230. REST for 5 minutes between each. THRESHOLD. CD: Cool-down 10 minutes
Workout #4 : Bike
Spin the legs
Planned Time: 1:00:00
Just spin the legs. NO force on the pedals, No Lactate in the legs. The goal is to preserve the 'feel' for the legs and muscles. BUT, to go really easy. SO, keep the HR and watts LOW. Cadence is normal as well. Not fast, no slow
Planned Time: 1:00:00
Just spin the legs. NO force on the pedals, No Lactate in the legs. The goal is to preserve the 'feel' for the legs and muscles. BUT, to go really easy. SO, keep the HR and watts LOW. Cadence is normal as well. Not fast, no slow
Workout #5 : Bike
PCG classic Tune-up
Planned Time: 1:00:00
WU: 10 minutes MS: 1.0hours with 3 x 1 minutes hard, with at least 5 minutes of easy riding between each . Also do 3 x 30 seconds hard sprints, with 5 minutes between. Rest is just easy and cruising. CD: Cool-down 10 minutes
Planned Time: 1:00:00
WU: 10 minutes MS: 1.0hours with 3 x 1 minutes hard, with at least 5 minutes of easy riding between each . Also do 3 x 30 seconds hard sprints, with 5 minutes between. Rest is just easy and cruising. CD: Cool-down 10 minutes
Workout #6 : Race
Road Race or Crit
Planned Time: 2:00:00
Make sure that you know the course, where the wind is blowing and who's strong. Eat, Drink and chill out for the first 1/2 of the race, unless it's super windy. Then if it is, stay near the front. Go with some moves near the end of the race and give it your best shot to win it! If it's a criterium, then your warm-up is critical. Get in a solid warm-up and get those legs moving. Make sure you scout the course and know where your lines are through the turns. Get a great start at the front of the race and stay up front! here's a good warm-up for you: Here's your warm-up: WU: 5 minutes level 2, Then do 6 x 1minute fast pedaling efforts. Each effort is cadence over 100rpm, not worrying about wattage too much, but focusing on fast, smooth pedaling and getting the muscles to "open up" and the blood pumping! REST for 1 minute of easy pedaling between them. 5 minutes easy. Then a 10 minute 'ramp' , gradually taking your wattage from level 2 to level 4 in minutes 9 to 10. You should be flat out at your threshold in that last minute. Then 5 minutes at level 2. Finally, do (1) 5 minute effort at Level 5 or Vo2max watts. Then you are ready. 5-10minutes of easy pedaling and then start your Race.
Planned Time: 2:00:00
Make sure that you know the course, where the wind is blowing and who's strong. Eat, Drink and chill out for the first 1/2 of the race, unless it's super windy. Then if it is, stay near the front. Go with some moves near the end of the race and give it your best shot to win it! If it's a criterium, then your warm-up is critical. Get in a solid warm-up and get those legs moving. Make sure you scout the course and know where your lines are through the turns. Get a great start at the front of the race and stay up front! here's a good warm-up for you: Here's your warm-up: WU: 5 minutes level 2, Then do 6 x 1minute fast pedaling efforts. Each effort is cadence over 100rpm, not worrying about wattage too much, but focusing on fast, smooth pedaling and getting the muscles to "open up" and the blood pumping! REST for 1 minute of easy pedaling between them. 5 minutes easy. Then a 10 minute 'ramp' , gradually taking your wattage from level 2 to level 4 in minutes 9 to 10. You should be flat out at your threshold in that last minute. Then 5 minutes at level 2. Finally, do (1) 5 minute effort at Level 5 or Vo2max watts. Then you are ready. 5-10minutes of easy pedaling and then start your Race.
Workout #7 : Race
Road Race or Crit
Planned Time: 2:00:00
Make sure that you know the course, where the wind is blowing and who's strong. Eat, Drink and chill out for the first 1/2 of the race, unless it's super windy. Then if it is, stay near the front. Go with some moves near the end of the race and give it your best shot to win it! If it's a criterium, then your warm-up is critical. Get in a solid warm-up and get those legs moving. Make sure you scout the course and know where your lines are through the turns. Get a great start at the front of the race and stay up front! here's a good warm-up for you: Here's your warm-up: WU: 5 minutes level 2, Then do 6 x 1minute fast pedaling efforts. Each effort is cadence over 100rpm, not worrying about wattage too much, but focusing on fast, smooth pedaling and getting the muscles to "open up" and the blood pumping! REST for 1 minute of easy pedaling between them. 5 minutes easy. Then a 10 minute 'ramp' , gradually taking your wattage from level 2 to level 4 in minutes 9 to 10. You should be flat out at your threshold in that last minute. Then 5 minutes at level 2. Finally, do (1) 5 minute effort at Level 5 or Vo2max watts. Then you are ready. 5-10minutes of easy pedaling and then start your Race.
Planned Time: 2:00:00
Make sure that you know the course, where the wind is blowing and who's strong. Eat, Drink and chill out for the first 1/2 of the race, unless it's super windy. Then if it is, stay near the front. Go with some moves near the end of the race and give it your best shot to win it! If it's a criterium, then your warm-up is critical. Get in a solid warm-up and get those legs moving. Make sure you scout the course and know where your lines are through the turns. Get a great start at the front of the race and stay up front! here's a good warm-up for you: Here's your warm-up: WU: 5 minutes level 2, Then do 6 x 1minute fast pedaling efforts. Each effort is cadence over 100rpm, not worrying about wattage too much, but focusing on fast, smooth pedaling and getting the muscles to "open up" and the blood pumping! REST for 1 minute of easy pedaling between them. 5 minutes easy. Then a 10 minute 'ramp' , gradually taking your wattage from level 2 to level 4 in minutes 9 to 10. You should be flat out at your threshold in that last minute. Then 5 minutes at level 2. Finally, do (1) 5 minute effort at Level 5 or Vo2max watts. Then you are ready. 5-10minutes of easy pedaling and then start your Race.
Workout #8 : Race
Road Race or Crit
Planned Time: 2:00:00
Make sure that you know the course, where the wind is blowing and who's strong. Eat, Drink and chill out for the first 1/2 of the race, unless it's super windy. Then if it is, stay near the front. Go with some moves near the end of the race and give it your best shot to win it! If it's a criterium, then your warm-up is critical. Get in a solid warm-up and get those legs moving. Make sure you scout the course and know where your lines are through the turns. Get a great start at the front of the race and stay up front! here's a good warm-up for you: Here's your warm-up: WU: 5 minutes level 2, Then do 6 x 1minute fast pedaling efforts. Each effort is cadence over 100rpm, not worrying about wattage too much, but focusing on fast, smooth pedaling and getting the muscles to "open up" and the blood pumping! REST for 1 minute of easy pedaling between them. 5 minutes easy. Then a 10 minute 'ramp' , gradually taking your wattage from level 2 to level 4 in minutes 9 to 10. You should be flat out at your threshold in that last minute. Then 5 minutes at level 2. Finally, do (1) 5 minute effort at Level 5 or Vo2max watts. Then you are ready. 5-10minutes of easy pedaling and then start your Race.
Planned Time: 2:00:00
Make sure that you know the course, where the wind is blowing and who's strong. Eat, Drink and chill out for the first 1/2 of the race, unless it's super windy. Then if it is, stay near the front. Go with some moves near the end of the race and give it your best shot to win it! If it's a criterium, then your warm-up is critical. Get in a solid warm-up and get those legs moving. Make sure you scout the course and know where your lines are through the turns. Get a great start at the front of the race and stay up front! here's a good warm-up for you: Here's your warm-up: WU: 5 minutes level 2, Then do 6 x 1minute fast pedaling efforts. Each effort is cadence over 100rpm, not worrying about wattage too much, but focusing on fast, smooth pedaling and getting the muscles to "open up" and the blood pumping! REST for 1 minute of easy pedaling between them. 5 minutes easy. Then a 10 minute 'ramp' , gradually taking your wattage from level 2 to level 4 in minutes 9 to 10. You should be flat out at your threshold in that last minute. Then 5 minutes at level 2. Finally, do (1) 5 minute effort at Level 5 or Vo2max watts. Then you are ready. 5-10minutes of easy pedaling and then start your Race.
Workout #9 : Bike
Long RIDE
Planned Time: 3:00:00
This is your standard Sunday workout IF you are not racing today. Again, try to push the length of this ride to 4-5 hours by the end of the summer. That way you'll have 2 days of long riding with some tough work inside the ride. 3 hours and just riding. WU: 15 minutes MS:Try for 2 x 20 minutes at threshold watts and push those. If 2x20 minutes is too tough for you right now, then start out with 3 x 10minutes, then 4 x 10 minutes, then 3 x 15minutes, then try 2 x20 minutes. In the 2nd hour add in (3-4) 3- minute efforts at VO2 max watts (106-120% of your threshold) Hammertime. Generally ride in the endurance/Tempo pace and have fun. Getting in the time! CD: 10 minutes
Planned Time: 3:00:00
This is your standard Sunday workout IF you are not racing today. Again, try to push the length of this ride to 4-5 hours by the end of the summer. That way you'll have 2 days of long riding with some tough work inside the ride. 3 hours and just riding. WU: 15 minutes MS:Try for 2 x 20 minutes at threshold watts and push those. If 2x20 minutes is too tough for you right now, then start out with 3 x 10minutes, then 4 x 10 minutes, then 3 x 15minutes, then try 2 x20 minutes. In the 2nd hour add in (3-4) 3- minute efforts at VO2 max watts (106-120% of your threshold) Hammertime. Generally ride in the endurance/Tempo pace and have fun. Getting in the time! CD: 10 minutes