Cat 4 Road Racer, Racing Block, Saturday Races, Heart Rate Based
Author
Dan Hustwayte
All plans by this CoachLength
4 Weeks
Typical Week
5 Bike, 2 Day Off
Longest Workout
2:45 hrs
Plan Specs
cycling road cycling beginner intermediate hr based tss based
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Summary
Includes Structured Workouts
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This is a 4 week Racing block to Cat 4 cyclists taking there first steps into racing. The aim of this training block is prepare improve your Anaerobic Endurance and Sprint Power whilst giving you maximum race experience. With a race scheduled each Saturday you will be able to learn the ins and outs of racing quickly whilst still getting adequate training in the week to help make you stronger.
Stats
Sample Day 1
The goal of this workout is to increase your ability to handle hard efforts of up to 5 minutes. This week we will add in an extra interval.
Warm Up:
20 minutes of Zone 2 riding using preferred cadence.
Main Set;
3 reps of 4 minutes working in Zone 5. Use your preferred cadence to ensure you stay in the zone.
Recover for 4minutes of Zone 1 riding, spinning the legs to remove lactic acid.
Cool down with 10 minutes of Zone 1 riding.
Sample Day 3
This workout is designed to increase your sprint power and technique.
Warm up:
20 minutes of Zone 2 riding using your preferred cadence.
Main set.
From a rolling start, select a gear that you means you will start your sprint from a cadence of around 90rpm. Perform a maximum effort sprint for 10 seconds. Focus on getting low over those bars and driving the bike forwards.
Recover for 5 minutes with Zone 2 riding building to be ready to sprint again.
Repeat 3 times.
After Sprint intervals continue Zone 2 riding for 1 hour 15 minutes to work on your Endurance.
Cool down with 10 minutes of Zone 1 riding.
Sample Day 4
Well done yesterday, hopefully you had a good race.
Today you've earned a nice little spin to your favourite coffee shop.
Remain in Zone 2 for majority of ride and just have a good time reflecting on yesterdays race.
Sample Day 6
Aim to complete this workout as close to the start of your race as possible. Can be completed on road or trainer.
Begin with 5 minutes of Zone 2 riding to get loosened up.
Follow this with two 30 second High cadence efforts in a very easy gear separated by 30 seconds recovery.
Then starting at the top of Zone 2 gradually ramp up your effort to just below FTP for the next 4 minutes. Recover with Zone 2 riding for 5 minutes then repeat 4 minute ramp.
Finish warm up with 5 minute Zone 2 riding finishing as close to start time as possible.
Sample Day 7
Well done yesterday, hopefully you had a good race.
Today you've earned a nice little spin to your favourite coffee shop.
Remain in Zone 2 for majority of ride and just have a good time reflecting on yesterdays race.
Sample Day 9
The goal of this workout is to increase your ability to handle hard efforts of up to 5 minutes. This week we will add in an extra interval.
Warm Up:
20 minutes of Zone 2 riding using preferred cadence.
Main Set;
3 reps of 4 minutes working in Zone 5. Use your preferred cadence to ensure you stay in the zone.
Recover for 4minutes of Zone 1 riding, spinning the legs to remove lactic acid.
Cool down with 10 minutes of Zone 1 riding.
Sample Day 10
Well done yesterday, hopefully you had a good race.
Today you've earned a nice little spin to your favourite coffee shop.
Remain in Zone 2 for majority of ride and just have a good time reflecting on yesterdays race.