Masters Improve Your Threshold Weeks 9-16
MASTERS IMPROVE YOUR THRESHOLD WEEKS 9-16
ATHLETE LEVEL: Masters Intermediate/Advanced
TYPE: Competitive Masters Road Cyclist
HOURS: 9-15 hours per week
TARGET RESULTS: Increase threshold
ABOUT THE PLAN:
This masters plan is built for athlete's age 50 and older. It takes into account that as we age our bodies need more rest.
This the next plan for you if you have just finished the first 8 week threshold improvement plan. 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.
This plan is for a cyclist or triathlete who trains with power, heart rate, or rate of perceived exertion. This plan is for the athlete can train from 9 to 13 hours a week, with a couple of weeks at 15+ hours (mainly from long rides on weekends), has been cycling for at least a year, and is excited about going faster or getting into racing and/or improving their racing category. You can put in between 2-5 hours on one of your weekend days.
Your goal is to increase your threshold wattage and also increase your endurance in the 8 week period. Before beginning you should be able to complete a 50 mile ride and you would like to be able to complete an 80 mile ride in the near future. You are currently riding your bike from 4-7x per week but lack direction and exactly where your threshold stands.
Best of luck! You can do it!
WEEK 1 PREVIEW:
Day 1: Welcome Information & Packet
Ride: Active Recovery - 1:15:00
Day 2: Ride: Long AC Intervals - 1:30:00
Day 3: Ride: Big Gear NP Efforts - 1:30:00
Day 4: Ride: Active Recovery - 1:00:00
Day 5: Ride: Option #1: Pre-Race Short - 1:00:00
Option #2: Active Recovery - 1:00:00
Day 6: Ride: Option #1: Race
Option #2: Endurance Ride with Cruise Intervals - 3:00:00
Option #3: Pre-Race Short - 1:00:00
Day 7: Ride: Option #1: Race
Option #2: Endurance Ride - 2:00:00
WEEK TOTALS: Time: Varies based on option choices
Bike Duration: Varies based on option choices
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.