Hi Graham,
Congrats on your successful hernia recovery and improved aerobic fitness!
I recommend you start with our Masters Base plan as follows:
11/22 : Start at week 1 of the Masters 40+ Mountain Bike Base Mountain Bike Training Plan and follow the plan at 50% volume. Do half of everything so you can ease into the plan with focus on a gradual progression and being careful. Follow weeks 1-6 at 50% volume.
12/27: Return to week 1 of the Masters Base plan and follow weeks 1-12 at 100% volume.
3/28/2022: Take a week off the training plan for extra rest or to catch up on a missed week.
4/4/2022:Start the 24-Hour Solo Mountain Bike Personal Record Mountain Bike Training Plan at week 1 and continue as follows below.
4/11/2022: Week 2
4/18/2022: Insert a rest week following week 3 from the Masters Base training plan
4/25/2022: Week 3
5/2/2022: Week 4
5/9/2022: Insert a rest week following week 3 from the Masters Base training plan
5/16/2022: Week 5
5/23/2022: Week 6
5/30/2022: Insert a rest week following week 3 from the Masters Base training plan
6/6/2022: Week 7
6/13/2022: Week 8
6/20/2022: Insert a rest week following week 3 from the Masters Base training plan
6/27/2022: Week 9
7/4/2022: Week 10
7/11/2022: Insert a rest week following week 3 from the Masters Base training plan
7/18/2022: Week 11
7/25/2022: Week 12 Race week.
Our 24-Hour Solo Mountain Bike Personal Record Mountain Bike Training Plan is designed for 20-30 year old athletes with 4 week training cycles. At 55 your best performance is found with 3 week training cycles (2 weeks train/1 week recovery). Insert the additional rest weeks to the 24-hour plan to make it into an appropriate Masters plan.
Coach Lynda