Cat 4 Road Racer, Pre Season Base 1 Plan Heart Rate Based

Author

Dan Hustwayte

All plans by this Coach

Length

4 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling beginner intermediate hr based tss based base period

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Summary

Includes Structured Workouts

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This 4 week training block is aimed at riders preparing themselves for their first season of racing. A preseason, Base 1 block that focuses on improving both endurance and pedalling efficiency.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:38

Dan Hustwayte

Short Story
****
10 years of experience in endurance performance.
Master's Degree in Sport and Exercise Physiology
Personal Trainer
Cycling Coach
Average endurance athlete

Back to Plan Details

Sample Day 1

1:00:00
29.3TSS
Basic Cadence Workout

This workout is designed to get you used to pedalling at higher cadences which will help you become a more efficient peddler.

Warm Up

20 minutes of Zone 2 riding at your preferred cadence.

Main Set:

3 reps of 30 seconds of high cadence work in an easy gear.  Spin legs as fast as you can.

1 min recovery between reps

Follow reps with 25minutes of Zone 2 riding.

Cool Down:

10 minutes of Zone 1 riding at your chosen cadence

Sample Day 2

2:00:00
106.6TSS
Endurance ride

Today's ride is an Endurance ride focusing on riding in Zone 2 for the whole ride.  If you have to go up hill its ok for power to raise out of this zone but don't try to push yourself.

Sample Day 5

2:00:00
58.3TSS
Endurance Ride with Basic Cadence work on downhills

Today's ride will focus on staying in Zone 2 for most of the ride.  The goal here is to work on your endurance.
On the downhills use an easy gear and spin your legs up like in the Basic Cadence workout from Tuesday. Spin your legs until you start feeling them slowing down.  Recover and return to Zone 2 riding.

Sample Day 6

3:30:00
105TSS
Endurance Ride

Todays ride is 3 hours 30 minutes and can be done either solo or in a group.
The aim is to try and stay in Zone 2 as much as possible.  It is ok to stray into harder zones on the climbs but do not smash your way up, or get caught up racing your friends.

Sample Day 8

1:00:45
30.2TSS
Basic Cadence Workout

This workout is designed to get you used to pedalling at higher cadences which will help you become a more efficient peddler.

This week we will add 15 seconds to each cadence interval/

Warm Up

20 minutes of Zone 2 riding at your preferred cadence.

Main Set:

3 reps of 30 seconds of high cadence work in an easy gear.  Spin legs as fast as you can.

1 min recovery between reps

Follow reps with 25minutes of Zone 2 riding.

Cool Down:

10 minutes of Zone 1 riding at your chosen cadence

Sample Day 9

2:00:00
58.3TSS
Endurance ride

Today's ride is an Endurance ride focusing on riding in Zone 2 for the whole ride.  If you have to go up hill its ok for power to raise out of this zone but don't try to push yourself.

Sample Day 15

1:01:30
31.1TSS
Basic Cadence Workout

This workout is designed to get you used to pedalling at higher cadences which will help you become a more efficient peddler.

This week we will add 15 seconds to each cadence interval/

Warm Up

20 minutes of Zone 2 riding at your preferred cadence.

Main Set:

3 reps of 30 seconds of high cadence work in an easy gear.  Spin legs as fast as you can.

1 min recovery between reps

Follow reps with 25minutes of Zone 2 riding.

Cool Down:

10 minutes of Zone 1 riding at your chosen cadence

Cat 4 Road Racer, Pre Season Base 1 Plan Heart Rate Based

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