@toddsdonald The new calendar allows you to add workouts - I add warm-ups and mix it up with yoga or something like Ignitor or GCN Ready, Steady, Go or sometimes GCN Minimal Time, Max Efforts.
Coach Mac write a great post a few months ago on warm-ups. They are definitely more personalized and probably the reason why they leave it up to the rider to choose what option fits best for them.
As far as over 50 plans - generally the 2:1 option is where you want to be.