{"id":73741,"date":"2023-10-30T16:29:23","date_gmt":"2023-10-30T23:29:23","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=73741"},"modified":"2023-10-30T18:19:49","modified_gmt":"2023-10-31T01:19:49","slug":"masters-plans-and-more","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/masters-plans-and-more\/","title":{"rendered":"\ud83c\udf89 Masters Plans and More! \ud83c\udf89"},"content":{"rendered":"\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">Key Takeaways<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Masters Plans are limited to two days of intensity per week.<\/li>\n\n\n\n<li>Each cycling training plan has a Masters Plan version.<\/li>\n\n\n\n<li>All Sundays in all cycling plans are now Endurance workouts instead of Sweet Spot.<\/li>\n\n\n\n<li>Sweet Spot Base has been updated to a 4 week schedule instead of 6, and is now called General Base.<\/li>\n\n\n\n<li>Plan Builder Custom Duration is a new feature that allows you to specify exactly how long you want to train on a specific day of the week, regardless of plan volume.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<pre class=\"wp-block-verse\" style=\"font-style:normal;font-weight:600\">New training plan updates for cycling plans, including a \"Masters\" version of each.<\/pre>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>Today, we\u2019re launching Masters training plans, lowering the intensity of our existing plans, and adding the ability to change the workout duration of any workout in a plan!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Masters Plans<\/strong><\/h2>\n\n\n\n<p>Masters Plans have been a long-requested feature, and I\u2019m very excited for it to launch!<\/p>\n\n\n\n<p>The plans feature just two intense days per week, with the rest of the plan being endurance riding.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"455\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-1-1024x455.png\" alt=\"\" class=\"wp-image-73744 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-1-1024x455.png 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-1-300x133.png 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-1-768x341.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-1-1536x683.png 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-1.png 1600w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/455;\" \/><\/figure>\n\n\n\n<p>By default, the intense days are Tuesday and Saturday, but you can switch that around in Plan Builder if you\u2019d like.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Who&#8217;s it For?<\/strong><\/h3>\n\n\n\n<p>We recommend the Masters plans for older athletes or anyone else who might have poor recovery.<\/p>\n\n\n\n<p>This could be new parents, shift workers, athletes with high-stress jobs, or athletes with sleep issues.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Getting Started<\/strong><\/h3>\n\n\n\n<p>Master\u2019s training plans are available in the training plan section on both&nbsp;<a href=\"http:\/\/trainerroad.com\/\">trainerroad.com<\/a> and in our apps. They are also available in plan builder.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"588\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/gettingstarted-1024x588.jpeg\" alt=\"gettingstarted\" class=\"wp-image-73768 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/gettingstarted-1024x588.jpeg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/gettingstarted-300x172.jpeg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/gettingstarted-768x441.jpeg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/gettingstarted-1536x882.jpeg 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/gettingstarted.jpeg 1600w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/588;\" \/><figcaption class=\"wp-element-caption\">gettingstarted<\/figcaption><\/figure>\n\n\n\n<p>Masters plans are not available for triathlon at this time.<\/p>\n\n\n\n<p>For those already on a plan, you\u2019ll get a popup notice at the beginning of your next training phase asking if you\u2019d like to switch to Master\u2019s plans.<\/p>\n\n\n\n<p>If you can\u2019t wait that long, you can switch your current phase on your calendar to a masters version. Just click the phase name in the upper right corner, then select the appropriate masters plan block in the dropdown.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"598\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-2-1024x598.png\" alt=\"\" class=\"wp-image-73747 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-2-1024x598.png 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-2-300x175.png 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-2-768x449.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-2-1600x935.png 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-2-1536x898.png 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-2.png 1660w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/598;\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"774\" height=\"1024\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/3aede048409eb57d3704266f9cab1b1007461284-774x1024.png\" alt=\"\" class=\"wp-image-73750 lazyload\" style=\"--smush-placeholder-width: 774px; --smush-placeholder-aspect-ratio: 774\/1024;aspect-ratio:0.755859375;width:351px;height:auto\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/3aede048409eb57d3704266f9cab1b1007461284-774x1024.png 774w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/3aede048409eb57d3704266f9cab1b1007461284-227x300.png 227w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/3aede048409eb57d3704266f9cab1b1007461284-768x1015.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/3aede048409eb57d3704266f9cab1b1007461284.png 962w\" data-sizes=\"(max-width: 774px) 100vw, 774px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/figure>\n\n\n\n<p><em>Note: Be careful when you do this; due to our Base Plans changing from 6 to 4 weeks in length, you could potentially cut off a recovery week.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><s>Sweet Spot<\/s> General Base Update<\/h2>\n\n\n\n<p>We\u2019ve made two specific updates to these base plans.<\/p>\n\n\n\n<p>First, we\u2019ve renamed \u201cSweet Spot Base\u201d to &#8220;General Base .&#8221;Sweet Spot base wasn\u2019t descriptive of what was encompassed in the plan, and led to confusion.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"442\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-3-1024x442.png\" alt=\"\" class=\"wp-image-73751 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-3-1024x442.png 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-3-300x129.png 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-3-768x331.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-3-1536x662.png 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-3.png 1600w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/442;\" \/><\/figure>\n\n\n\n<p>Second, we\u2019ve changed the work-to-recovery ratio from 5:1 to 3:1. This means you\u2019ll get a recovery week every fourth week in your general base plan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sunday Endurance<\/h2>\n\n\n\n<p>Sunday rides in both Masters Plans and our normal plans have switched from sweet spot rides to endurance rides.<\/p>\n\n\n\n<p><img decoding=\"async\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/pbcd2.jpg\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" style=\"--smush-placeholder-width: 1600px; --smush-placeholder-aspect-ratio: 1600\/459;\"><\/p>\n\n\n\n<p>This gives athletes less intensity and the opportunity to extend the duration of their Sunday aerobic ride if they\u2019d like.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Custom Workout Duration<\/h2>\n\n\n\n<p>A couple weeks ago, we launched a new feature that I\u2019d like to share.<\/p>\n\n\n\n<p>You can now specify the duration of each workout in a plan.<\/p>\n\n\n\n<p><img decoding=\"async\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/image-4-1.jpg\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" style=\"--smush-placeholder-width: 1600px; --smush-placeholder-aspect-ratio: 1600\/706;\"><\/p>\n\n\n\n<p>That means you could have a \u201chigh volume\u201d plan with 60-minute workouts.<\/p>\n\n\n\n<p><img decoding=\"async\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/pbcd3.png\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" style=\"--smush-placeholder-width: 1600px; --smush-placeholder-aspect-ratio: 1600\/452;\"><\/p>\n\n\n\n<p>Or a \u201clow volume\u201d plan with 2-hour rides every day.<\/p>\n\n\n\n<p><img decoding=\"async\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2023\/10\/pbcd4.jpg\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" style=\"--smush-placeholder-width: 1600px; --smush-placeholder-aspect-ratio: 1600\/474;\"><\/p>\n\n\n\n<p>This update gives athletes the flexibility to more easily fit training into their schedule.<\/p>\n\n\n\n<p>That\u2019s it! Head on over to&nbsp;<a href=\"http:\/\/trainerroad.com\/\">TrainerRoad.com<\/a>&nbsp;to check out the new updates, or sign up today to start getting faster!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Sign up or renew now to get faster<\/h2>\n\n\n\n<p>If you&#8217;re new to TrainerRoad, go to <a href=\"http:\/\/www.trainerroad.com\">TrainerRoad.com<\/a> now to sign up and get faster.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today, we\u2019re launching Masters training plans, lowering the intensity of our existing plans, and adding the ability to change the workout duration of any workout in a plan!<\/p>\n","protected":false},"author":20,"featured_media":73765,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":2,"footnotes":""},"categories":[2],"tags":[878,56,84,4325,4324,400,2801,496,595,643,722],"class_list":["post-73741","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","tag-aging","tag-base","tag-build","tag-custom-duration","tag-general-base","tag-masters","tag-plan-builder","tag-plans","tag-specialty","tag-sweet-spot-base","tag-training-plans"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/73741","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=73741"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/73741\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/73765"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=73741"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=73741"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=73741"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}