Cat 4 Road Racer, Pre Season Base 2 Plan Heart Rate Based

Average Weekly Training Hours 09:45
Training Load By Week
Average Weekly Training Hours 09:45
Training Load By Week

This 4 week training block is aimed at riders preparing themselves for their first season of racing. A preseason, Base 2 block that focuses on improving, endurance, pedalling efficiency and force production. A maximum of 7 hours a week spread over 5 days of training make it an ideal start to your new commitment to racing your bike.

Sample Day 2
0:45:00
20.8TSS
1 Legged Pedalling

This workout aims to improve the efficiency of each pedal stroke by practicing applying pressure to throughout the whole pedal stroke.

Warm Up:

Begin the workout with 20minutes of Zone 2 riding.  Use your preferred cadence and get comfortable on the bike

Main Set:

Perform 3 reps of the following.
30 seconds left leg only pedalling
30second right leg only pedalling.
4 minutes zone 2 riding focusing on pedalling whole pedal stroke.

During the 1 legged pedal efforts focus on eliminating any dead spots in your pedal stroke, keeping the chain and freewheel engaged throughout.

Keep this focus up during the 4 minutes in both legs.

Cool Down:

10 minutes of Zone 1 riding.

Sample Day 3
2:00:00
58.3TSS

Easy Zone 2 spin today. Don't go too hard and just focus on enjoying the ride.

Sample Day 4
1:00:30
30.3TSS
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:

5 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 this up with 20 minutes of zone 2 riding.

Cool Down:

10 minutes of Zone 1 riding at your chosen cadence

Sample Day 6
2:00:00
58.3TSS
Endurance ride with Low Cadence Force Reps on hills

In today's ride you will focus on riding in Zone 2 to build your endurance for the majority of the ride.

Pick a rolling route that offers a few short climbs, no longer than 1km and preferably less than 10% gradient.  On this climbs select a gear that allows you to push up the climb with a cadence of 44-55rpm at just below threshold. 

These efforts will help develop strength in your legs that will enable you to push harder on the pedals at higher cadences.

Sample Day 7
3:30:00
191.1TSS
Sunday Endurance Ride

Today's ride is a 3hour 30minute Endurance ride.  It can be completed solo or in a group.

Focus on keeping your effort in Zone 2 throughout the ride.  On hills its ok for effort to rise above this, but don't try to push it too hard.

End the ride with 10minutes of Zone 1 riding to cool down.

Sample Day 9
0:50:00
23.3TSS
1 Legged Pedalling

This workout aims to improve the efficiency of each pedal stroke by practicing applying pressure to throughout the whole pedal stroke.

Tis week we will add an extra rep of intervals

Warm Up:

Begin the workout with 20minutes of Zone 2 riding.  Use your preferred cadence and get comfortable on the bike

Main Set:

Perform 3 reps of the following.
30 seconds left leg only pedalling
30second right leg only pedalling.
4 minutes zone 2 riding focusing on pedalling whole pedal stroke.

During the 1 legged pedal efforts focus on eliminating any dead spots in your pedal stroke, keeping the chain and freewheel engaged throughout.

Keep this focus up during the 4 minutes in both legs.

Cool Down:

10 minutes of Zone 1 riding.

Sample Day 10
2:00:00
58.3TSS

Easy Zone 2 spin today. Don't go too hard and just focus on enjoying the ride.

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