Master's Plan: Spring Cycling 12 week Training plan: 200 watts Power Threshold
12 weeks - $99.95
Total Hours: 181
Total Hours: 181
This master's spring 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 12-week plan is for a cyclist or triathlete that has a power meter and a threshold wattage of about 200 watts. The athlete can train from 12 to 18 hours a week and has been seriously cycling for at least two-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 could be a good plan for any racer with a 200watts threshold ranging from masters racers to strong Category 3 racers and above. This cyclist can put in between 2-5 hours on one of your weekend days. Your goal is to increase your threshold wattage and also 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 use your power meter. You would like to use your power meter to base your training on and also get a real focus to help you make it to the next level. To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying documents in order to review the testing protocols.
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
EASY Ride!
Planned Time: 1:25:00
Congratulations on starting your Spring training program! This is a comprehensive 12 week program that is based on using your threshold wattage. You are going to go faster than ever at the end of this plan! Some things to note for this spring. First, on the weekend's I have you riding outside. Get outside and put in the miles. I know that it's possible you'll have some races or important group rides on the weekend, so please just substitute those in on the weekend. The plan was made for you to have great racing fitness and not only will improve your threshold power, but also your power at Vo2max, anaerobic capacity and your sprint. Speaking of sprints, if the weather is bad on sprint days, then flip-flop that workout with another during the week, so that you can get in the sprints outside. It's pretty much impossible to do a sprint workout on a trainer, so, please make plans ahead of time to get in that workout outside. So, lets' get started.... I hope you made it a great weekend! Today's ride is just..... 1.25 hours, just easy and riding like Grandma. No HR's over 56% of your Threshold watts.
Planned Time: 1:25:00
Congratulations on starting your Spring training program! This is a comprehensive 12 week program that is based on using your threshold wattage. You are going to go faster than ever at the end of this plan! Some things to note for this spring. First, on the weekend's I have you riding outside. Get outside and put in the miles. I know that it's possible you'll have some races or important group rides on the weekend, so please just substitute those in on the weekend. The plan was made for you to have great racing fitness and not only will improve your threshold power, but also your power at Vo2max, anaerobic capacity and your sprint. Speaking of sprints, if the weather is bad on sprint days, then flip-flop that workout with another during the week, so that you can get in the sprints outside. It's pretty much impossible to do a sprint workout on a trainer, so, please make plans ahead of time to get in that workout outside. So, lets' get started.... I hope you made it a great weekend! Today's ride is just..... 1.25 hours, just easy and riding like Grandma. No HR's over 56% of your Threshold watts.
Workout #2 : Bike
Medium, Endurance ride
Planned Time: 1:25:00
WU: 15 minute warm-up. MS: Today is a solid endurance day, nice and smooth. Ride and getting in some bursts and having fun. One burst every 15minutes for 10seconds each. Make sure to do 1x 20minutes with wattage at low level 4- 93%- 96%. 186-192watts CD: cool-down.
Planned Time: 1:25:00
WU: 15 minute warm-up. MS: Today is a solid endurance day, nice and smooth. Ride and getting in some bursts and having fun. One burst every 15minutes for 10seconds each. Make sure to do 1x 20minutes with wattage at low level 4- 93%- 96%. 186-192watts CD: cool-down.
Workout #3 : Bike
Hill repeats- 2-3 minutes
Planned Time: 2:00:00
Hill repeat day!!!— Must be a 2-3 minute hill to simulate that hill in the upcoming races. Get 20miles in your legs before repeats. Do 10 repeats.- of a 1-2 minute hill. Try to average 130% of your threshold for the hill!-- 260watts! Hammer all the way and sprint in the last 15meters. BLOW at the top. REST plenty (3-4 minutes) between each one. Make these hurt!
Planned Time: 2:00:00
Hill repeat day!!!— Must be a 2-3 minute hill to simulate that hill in the upcoming races. Get 20miles in your legs before repeats. Do 10 repeats.- of a 1-2 minute hill. Try to average 130% of your threshold for the hill!-- 260watts! Hammer all the way and sprint in the last 15meters. BLOW at the top. REST plenty (3-4 minutes) between each one. Make these hurt!
Workout #4 : Bike
2hours- 2 x20 LT work
Planned Time: 2:00:00
2 -2.5 hours- WU: 15 minute warm-up with watts under 100, MS: then get in (1) blow out effort with watts at Threshold- 200 watts for 5 minutes Then 5 minutes easy <100watts, then do 2 x 20 minutes at 192--210 watts (96%-105%), with about 10-15minutes rest in between. Cruise for 20 minutes after the 2nd effort with watts 170-190. CD: 10-15minutes.
Planned Time: 2:00:00
2 -2.5 hours- WU: 15 minute warm-up with watts under 100, MS: then get in (1) blow out effort with watts at Threshold- 200 watts for 5 minutes Then 5 minutes easy <100watts, then do 2 x 20 minutes at 192--210 watts (96%-105%), with about 10-15minutes rest in between. Cruise for 20 minutes after the 2nd effort with watts 170-190. CD: 10-15minutes.
Workout #5 : Day Off
REST
Planned Time: 0:00:00
REST !!!!!! Do some yoga on your own.
Planned Time: 0:00:00
REST !!!!!! Do some yoga on your own.
Workout #6 : Bike
Long Ride- Aerobic building!!!
Planned Time: 4:00:00
4-hours and just riding. Outside and getting in the miles. Try for 2 x 20 minutes at threshold- 200-210 and push those. 15 minutes between each. Then 30 minutes of tempo pace( 152-180watts) and add in (6-8) 3-4 minute efforts at VO2 max- 225w. Hammertime. Generally ride in the endurance/Tempo pace and have fun. Getting in the time!
Planned Time: 4:00:00
4-hours and just riding. Outside and getting in the miles. Try for 2 x 20 minutes at threshold- 200-210 and push those. 15 minutes between each. Then 30 minutes of tempo pace( 152-180watts) and add in (6-8) 3-4 minute efforts at VO2 max- 225w. Hammertime. Generally ride in the endurance/Tempo pace and have fun. Getting in the time!
Workout #7 : Bike
Weekend - 3hours-endurance-hills
Planned Time: 3:00:00
Have fun today and get in a solid endurance ride- Loads of hills, just ride up them. Finish with a solid 30minute effort under threshold - 185-195. Keep cadence at 90-95.
Planned Time: 3:00:00
Have fun today and get in a solid endurance ride- Loads of hills, just ride up them. Finish with a solid 30minute effort under threshold - 185-195. Keep cadence at 90-95.
Workout #8 : Bike
EASY Ride!
Planned Time: 1:00:00
1- hours- Just easy and cruising. Try to keep the HR below 68% of your threshold HR, and the total average watts for the ride should be below 55% of your Threshold watts.
Planned Time: 1:00:00
1- hours- Just easy and cruising. Try to keep the HR below 68% of your threshold HR, and the total average watts for the ride should be below 55% of your Threshold watts.
Workout #9 : Bike
Sprints 2
Planned Time: 2:00:00
OUTSIDE!!! WU: 15 minutes and getting ready for some hard efforts! MS: 1.0hours- Get in 6 x small ring sprints to start- 50yards- no gear changes- wind the gears out! You should be spinning at 120rpm at the finish of these sprints. Rest for about 2-3minutes between each. Then do (3) x Big Ring- one gear change- Jump in the 53:17 from 20mph, and then wind out the gear and shift. Wind out that gear-(110-120rpm) and you are done. Rest for 3-5 minutes between each Big Ring sprint. Then (3) x big ring – From 53:16 at 23mph- 2 gear changes, again winding out each gear. And Finish with 1 x big ring 53:15- from 26-28mph, and jump hard and sprint til you wind out that 53:13 gear! (this last one can be on a slightly downhill grade to help you get up to speed.) One of the goals of this workout is to get you to realize that you do not need to 'dump' the chain into the hardest gear for a sprint. Sprinting starts out with a hard jump in a gear that you can turn over. Then as you 'wind' out each gear, you shift down one. Just like driving a stick-shift car, you 'work' down the gears with the rpm's reach the correct range.
Planned Time: 2:00:00
OUTSIDE!!! WU: 15 minutes and getting ready for some hard efforts! MS: 1.0hours- Get in 6 x small ring sprints to start- 50yards- no gear changes- wind the gears out! You should be spinning at 120rpm at the finish of these sprints. Rest for about 2-3minutes between each. Then do (3) x Big Ring- one gear change- Jump in the 53:17 from 20mph, and then wind out the gear and shift. Wind out that gear-(110-120rpm) and you are done. Rest for 3-5 minutes between each Big Ring sprint. Then (3) x big ring – From 53:16 at 23mph- 2 gear changes, again winding out each gear. And Finish with 1 x big ring 53:15- from 26-28mph, and jump hard and sprint til you wind out that 53:13 gear! (this last one can be on a slightly downhill grade to help you get up to speed.) One of the goals of this workout is to get you to realize that you do not need to 'dump' the chain into the hardest gear for a sprint. Sprinting starts out with a hard jump in a gear that you can turn over. Then as you 'wind' out each gear, you shift down one. Just like driving a stick-shift car, you 'work' down the gears with the rpm's reach the correct range.