For passionate cyclists, riding is a lifelong pursuit. But as we hit our 50s, we all start to notice a few changes – longer recovery times, a little less power on climbs, and endurance that doesn’t come as easily as it used to.
But here’s the good news: With the right training, you can keep riding strong, fast, and feeling great on the bike.
That’s exactly what the six-week Master's Training Plan is here to help with. Coach Stephan Nuesser sat down with ROUVY to discuss the plan he designed for the indoor cycling app.
What’s inside the Masters Plan by Stephan Nuesser?
The Masters Training Plan offers a structured approach to enhancing your cycling performance, focusing on key areas affected by aging. It features:
Comprehensive Training: The plan includes 12 workouts, each lasting between 35 to 60 minutes, making it manageable for amateur cyclists with busy schedules.
Progressive Intensity: Workouts are designed with gradual intensity progression, focusing on VO2 Max development and muscle efficiency to help you build strength and endurance over time.
A Balanced Approach: Emphasis is placed on proper warm-up and recovery periods to maximize effectiveness and reduce the risk of injury.
Targeted Outcomes: The plan aims to enhance your base endurance, cycling-specific strength, and maximum oxygen uptake, helping you achieve your personal best functional threshold power.
Whether you're looking to stay competitive, build strength, or simply keep up on group rides, this plan is tailored to meet the needs of master cyclists seeking effective and time-efficient training solutions.
Q&A with Coach Stephan Nuesser
To help you better understand the Masters Training Plan, we spoke with Coach Stephan Nuesser to answer some of the most common questions cyclists have before starting.
ROUVY: Why do cyclists over 50 need a different training plan compared to younger riders?
Stephan Nuesser: As you reach 50 and beyond, you'll experience specific physiological changes. Strength and maximum oxygen uptake gradually decrease – normal processes of aging that can't be stopped, but can be slowed down. Slowing this decline is crucial for improving overall performance.
ROUVY: How does this plan address the specific challenges of aging cyclists?
Stephan Nuesser: This plan focuses on strength development and VO2 Max with tailored intensities based on your individual FTP value. It recognizes that older cyclists may need more warm-up time and recovery phases to optimize workouts.
ROUVY: For cyclists who don’t have much time to train, can 1-2 hours per week really make a difference?
Stephan Nuesser: Absolutely. Consistent training, even for just one or two hours per week, yields positive effects over time.
ROUVY: How difficult are the workouts? Will a cyclist who hasn’t trained seriously in years be able to complete them?
Stephan Nuesser: Designed for medium-level cyclists, these workouts are suitable for those who can't dedicate more than six hours per week to training.
ROUVY: What’s the right way to approach the high-intensity workouts? Do riders need to use a power meter?
Stephan Nuesser: You'll need a reliable smart trainer with power measurements for these workouts, ideally in Erg mode. Consider using a heart-rate monitor to gauge your cardio response.
ROUVY: Will this plan help with endurance rides and long-distance cycling?
Stephan Nuesser: Yes. Improving strength and VO2 Max definitely enhances endurance performance. I recommend incorporating one or two longer, easier sessions weekly for endurance.
