Cat 4 Road Racer, Pre Season Base 3 Plan Heart Rate Based

Average Weekly Training Hours 09:55
Training Load By Week
Average Weekly Training Hours 09:55
Training Load By Week

This 4 week training block is aimed at riders preparing themselves for their first season of racing. A preseason, Base 3 block that focuses on improving, endurance, pedalling efficiency and force production.

Sample Day 2
1:30:00
45TSS
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 4
1:00:00
50TSS
Basic Muscular Endurance Workout

The goal of this workout is to begin to work on your ability to ride at race pace and improve your FTP.

Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform 2 10 minute reps of Zone 4 riding.  This is at or just below your FTP.  Use a cadence of 90-100rpm for these intervals.
Recover for 5 minutes between intervals by riding in Zone 1.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 6
2:30:00
73.3TSS
Edurance Ride

Today's ride is a 2 hour 30 minute 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 7
4:30:00
133.3TSS
Sunday Endurance Ride

Today's ride is a 4hour 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
2:00:00
60TSS
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 11
1:15:00
68.3TSS
Basic Muscular Endurance Workout

The goal of this workout is to begin to work on your ability to ride at race pace and improve your FTP. This week will increase the work by adding an additional rep.

Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform 3 10 minute reps of Zone 4 riding.  This is at or just below your FTP.  Use a cadence of 90-100rpm for these intervals.
Recover for 5 minutes between intervals by riding in Zone 1.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 13
2:30:00
73.3TSS
Edurance Ride

Today's ride is a 2 hour 30 minute 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.

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