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Epic Build Your Base/Foundation 20 Weeks Grandmasters (65+)

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Epic Build Your Base/Foundation 20 Weeks Grandmasters (65+)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

20 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


YOUR SHORTCUT TO FAST Peaks Coaching Group

Epic Build Your Base/Foundation 20 Weeks Grandmasters is a 20 week plan designed for the age 65+ Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 8:00-12:45 hours per week (excluding Rest Weeks). You will need to be able to devote between 4-5:30 hours to training on your weekends.

I really don’t like using the word “Base”, as people usually associate it with long, slow easy riding. But, in reality, most of us don’t have time to ride our bicycles 17-18mph for 5 hours each day. We need to build that same “base” of fitness without spending 5 hours on the bicycle and that’s what these plans are designed around. Let’s give you a solid foundation of fitness in 20 weeks that contains endurance, tempo and FTP work, but doesn’t start you too hard too fast. Think of increasing the time at which you can maintain your tempo power.

The key in these workouts is the progressive nature of them so that each week builds on the previous one and your sustainable wattage gradually increases. This is what the “base” plan will do for you.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

Discover the benefits of a Peaks Coaching Group Training Plan
• All plans are backed by Peaks Coaching Group’s 100% Money Back Guarantee...
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• Exclusive Membership to our private PCG Training Plan Facebook Group...
• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...
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Questions:
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Still have questions? E-mail Hunter Allen



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• Custom Coaching for Cyclists & Endurance Athletes • Epic Cycling Camps •

• Pre-Built Training Plans •

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

REST DAY

No detail
Tuesday

ENDURANCE, TEMPO Fast Pedals 10 x :60/:60 & TEMPO 2 x 12/5 (1:34)

01:34:0083 TSSStructured Workout
WU: 15 minutes with watts at L2 Endurance (Power Z2, HR Z2, RPE 2-3).
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MS: Do 10 fast pedals for 1 minute each with watts at L3 Tempo (Power Z3, HR Z3, RPE 3-4). Cadence over 100rpm, rest one minute between each with watts at L2 Endurance (Power Z2, HR Z2, RPE 2-3).

Ride 15 minutes at Endurance (Power Z2, HR Z2, RPE 2-3).

Also get in 2 x12 with with watts at Tempo (Power Z3, HR Z3, RPE 3-4). REST for 5 minutes between each.
-----
CD: 10 minutes with watts at L1 Active Recovery (Power Z1, HR Z21, RPE <2) .
Details
Wednesday

ENDURANCE Ride (1:00)

01:00:0043 TSSStructured Workout
WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!!
Terrain: Flat to Rolling
Cadence: 85 - 105.
--------
CD: 5 minutes of easy pedaling.
Details
Thursday

SST Intervals 2 x 12 (1:24)

01:24:0076 TSSStructured Workout
WU: 15 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
---------
MS: SST Intervals. On the trainer, out on the road, or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 12 minute intervals in the "Sweet Spot" zone (89% - 92% of FTP, Power Z3.5, Heart Rate Z3.5, RPE 3-5) with 5 minutes of recovery between intervals.
Ride all other time in Endurance Zone (Power Z2, HR Z2, RPE 2-3).
Terrain: Flat to Rolling; Cadence: 85 - 105.
-------
CD: 10 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).
Details
Friday

ACTIVE RECOVERY (:45)

00:45:0023 TSSStructured Workout
MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover, so no efforts over Active Recovery (Power Z1, HR Z1, RPE <2) today, take it easy and look at the scenery.
Details
Saturday

ENDURANCE with NP Bursts 10 x :08/19:52 (2:00)

02:00:0096 TSSStructured Workout
WU: 10 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute Fast Pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the next 1hr40mins. Throughout the ride, do 10 x 8 second out-of-the-saddle bursts into your Neuromuscular Power Zone (MAX). Make sure cadence stays high. Vary terrain.
---------
CD: 10 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Details
Sunday

ENDURANCE & Force 5 x 5 (2:00) 10' WU/CD

02:00:00116 TSSStructured Workout
WU: 10 minutes working into your Endurance zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute of rest between efforts, to open up your legs.
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MS: Building Endurance today! Once warmed up, ride in your Endurance Zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete 5 FORCE reps of 3-5 minutes each (5 minutes of rest between efforts) at Threshold (Power Z4, HR Z4, RPE 4-5). Force Reps are a big-gear, low-cadence effort targeting a cadence of 55-65 RPM and can be done on 1 mile climbs, slow upgrades or in headwinds. Complete the FORCE efforts as close to the end of the ride as possible while still allowing 10 minutes for cool-down.
--------
CD: 10 minutes of easy spinning.
Details

Sunday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
08:00:00 03:30:00
Strength x3
02:28:00 01:00:00
Other x2
00:25:00 00:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
08:00:00 03:30:00
Strength
02:28:00 01:00:00
Other
00:25:00 00:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

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  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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