Experience Plus 501 Tour (OVER 50) 6-13hrs/wk
21 weeks - $59.95
Total Hours: 244
Total Hours: 244
This 21-week plan was designed by Joe Friel for the Experience Plus bike tours with a difficulty rating of 501. It is intended for tour riders who are over age 50. The only difference between this plan and the under-50 plan is that more frequent rest is scheduled for the over-50 rider. Following this plan you will ride 4-6 days each week starting at about 6 hours weekly and building to about 13 hours. Weekly volume may be increased at your option by including additional, suggested riding time and strength workouts.
Every third week of this plan includes 5 days of reduced training volume to allow you to recover and physically adapt to the previous 2 weeks of challenging workouts. As you progress the workouts become increasingly more difficult with hills and longer rides. Goals are included weekly to help you understand exactly what you are to accomplish.
All workouts are described in simple and common language without using jargon. Descriptions of when to use sports drink and how much to take in are included.
Every third week of this plan includes 5 days of reduced training volume to allow you to recover and physically adapt to the previous 2 weeks of challenging workouts. As you progress the workouts become increasingly more difficult with hills and longer rides. Goals are included weekly to help you understand exactly what you are to accomplish.
All workouts are described in simple and common language without using jargon. Descriptions of when to use sports drink and how much to take in are included.
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 : Strength
Planned Time: 1:00:00
Warm up 10 minutes by spinning on a stationary bike or using other aerobic exercise. Then do 3 sets of 20-30 reps of each of the following AA (Anatomical Adaptation) strength exercises in this order: #1-hip extension (leg press or step ups), #2-chest press (bench press or push ups), #3-hamsting curls, #4-lat pull down, #5-knee extension (top 8 inches only), #6-abdominal crunch. Cool down with 5 minutes by spinning in easy gear/resistance at high rpm. For help in knowing how to do the exercises go to www.TrainingBible.com and click on Free Resources.
Workout #2 : Bike
Planned Time: 1:00:00
Very easy recovery spin on a mostly flat course in the small chain ring. On a scale of 1 (very easy) to 10 (very hard) this should be a 1 (or heart rate 1 zone). Light pressure on the pedals. Practice pedaling with a slightly higher cadence and easier gear than you would normaly use.
Workout #3 : Bike
Planned Time: 1:00:00
Ride at an effort of 1-4 (HR zones 1-2) on a 1 (very easy) to 10 (very hard) effort on a mostly flat course. Use both big and small chan rings on this ride. .
Workout #4 : Strength
Planned Time: 1:00:00
Warm up 10 minutes by spinning on a stationary bike or using other aerobic exercise. Then do 3 sets of 20-30 reps of each of the following AA (Anatomical Adaptation) strength exercises in this order: #1-hip extension (leg press or step ups), #2-chest press (bench press or push ups), #3-hamsting curls, #4-lat pull down, #5-knee extension (top 8 inches only), #6-abdominal crunch. Cool down with 5 minutes by spinning in easy gear/resistance at high rpm. For help in knowing how to do the exercises go to www.TrainingBible.com and click on Free Resources.
Workout #5 : Bike
Planned Time: 1:00:00
Ride at an effort of 3-4 (heart rate 1 zone) on a 1 (very easy) to 10 (very hard) effort on a mostly flat course. Use both big and small chan rings on this ride. .
Workout #6 : Bike
Planned Time: 2:00:00
Ride at an effort of 1-4 (heart rate zones 1-2) on a 1 (very easy) to 10 (very hard) effort on a mostly flat course. Use both big and small chan rings on this ride. .
Workout #7 : Bike
Planned Time: 1:00:00
Choice #1: On a scale of 1 to 10 ride at about 1-4 (heart rate 1-2 zones) on a flat to rolling course. Stay seated on most small rolling hills to help build & maintain hip strength. Use both small and big chain rings.
Workout #8 : Strength
Planned Time: 1:00:00
Warm up 10 minutes by spinning on a stationary bike or using other aerobic exercise. Then do 3 sets of 20-30 reps of each of the following AA (Anatomical Adaptation) strength exercises in this order: #1-hip extension (leg press or step ups), #2-chest press (bench press or push ups), #3-hamsting curls, #4-lat pull down, #5-knee extension (top 8 inches only), #6-abdominal crunch. Cool down with 5 minutes by spinning in easy gear/resistance at high rpm. For help in knowing how to do the exercises go to www.TrainingBible.com and click on Free Resources.
Workout #9 : Bike
Planned Time: 1:00:00
Very easy recovery spin on a mostly flat course in the small chain ring. On a scale of 1 (very easy) to 10 (very hard) this should be a 1 (or heart rate 1 zone). Light pressure on the pedals. Practice pedaling with a slightly higher cadence and easier gear than you would normally use.