8-Week Female Focused Cycling Plan

This plan is written by our female cycling coach Sue because we believe female training needs to be approached differently, especially in menopause to mitigate the loss in performance on your bike.

The main focus of the plan is strength in the gym and on the bike which gives you a confident base to progress your fitness further. Whether you are aiming for a sportive, racing or aiming to tame that hill that always gets the better of you this plan will work for you.

What you’ll get with your 8-Week Female Focused Plan

1: KEY bike sessions per week:

’Sue will set you 2 KEY bike sessions per week that can be done inside or outside - however they suit the turbo better and are set to power which are great for Zwift.

2: Gym or home strength sessions:

Your strength plan comes with a full breakdown PDF and videos of how to perform each exercise with the timing of each lift. You’ll need to have a basic but sound experience of lifting weights.

3: 2 Endurance Rides

1 X Long endurance ride
1 x optional recovery / cafe ride

4: Back up and support in the VPCC members Facebook group:

This added bonus will help you get the best from your training and get you focused on your diet and nutrition.

Need a bit more clarity on a training session just ask. Want to learn how to change body composition, make sure you are eating the right foods for fat loss, energy and health? The diet and nutrition education and accountability check-in posts have you covered. (You won't get that from a dry training plan)

5: A FREE Training Peaks account:

This is a great application that delivers daily reminders of your training and shows you exactly where you are so you can monitor your progress. It's free to sign up and syncs easily with Zwift and Garmin

HERE IS WHAT A FEW OF OUR MEMBERS HAVE TO SAY ABOUT VELO PERFORMANCE...

I'm excited for this season

I love the club-style community they have created the coaches continually feeds us all with new and interesting evidence-based, quality, research on nutrition and training

Jodi

My ability to ride at threshold increased dramatically.

My ability to actually ride at threshold for long periods increased dramatically; I was able to ride slightly above my old FTP for 41 minutes and comfortably beat a friend up Sa Calobra in the middle of a fairly long ride.

Tom

The extra nutrition support was fantastic

There is fantastic nutritional information that made me reconsider my diet. Simon offered me a lot of support throughout the plan with the private Facebook group which meant I wasn't just left to figure it out myself.

Steve

Confidence has increased 10 fold.

Last month I managed not only my first solo ride but also a 50-mile ride in Majorca. Strength and stamina have improved and my body shape is changing for the better.

Debs

8-Week Female Focused Cycling Plan