Masters Coaching: Intervals, Training Hours, Recovery Days & Life

Over 40 and wondering why the same workouts, rides and races hit harder than they used to? On this episode of the FasCat Podcast Coach Frank answered that question and gave you a simple way to train for it: the Masters Diamond.

The biggest change isn't intensity, it's recovery. A hard workout that took one night to bounce back from at 30 can take two nights at 55. After 20+ years of coaching Masters athletes at FasCat, here's how we train athlete's over 40/50/60/ & 70:

⚾ The Masters Diamond

Picture a baseball diamond with four bases:

1️⃣ First base is Time: how many hours a week you actually have to train

2️⃣ Second base is Dose: your intervals, sets and reps

3️⃣ Third base is Recovery: the rest you need to absorb that dose

🏠 Home plate is Life: staying flexible when life happens

Touch all four bases and you score a run, and that run is consistency. The bases are connected. Change one and you change the others. Skip a base and you're out.

In this episode:

🔹 The four age bands we coach by (40+, 50+, 60+ and 70+) and what changes in each

🔹 VO2 max intervals by age: why 50+ athletes do 2 sets of 2 x 5 minutes instead of 3 x 5