Cat 3, Long Climbs, Build 1, Power Based

Average Weekly Training Hours 08:46
Training Load By Week
Average Weekly Training Hours 08:46
Training Load By Week

This plan is for Cat 3 Road racers who's target races are on courses with climbs longer than 10 minutes.
This plan aims to improve your ability to climb fast on long climbs whilst also improving your ability to respond to and create attacks whilst climbing.

Sample Day 2
1:10:00
79.3TSS
Muscular Endurance for Long Climbs

The goal of this workout is improve your ability to hold your Threshold pace on longer climbs.  If you can perform these efforts on similar one you intend to race on.

Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform 2 x 25 minute reps of Zone 4 riding.  This is at or just below your FTP.  For the first interval use a cadence of 90-100rpm.
For the second interval use a cadence of 75-85rpm in order to increase strength in your legs.
Recover for 5 minutes between intervals by riding in Zone 1.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 3
1:00:00
39.7TSS
Zone 2 Endurance Ride

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

Sample Day 4
0:48:00
48.1TSS
VO2max Increaser

The goal of this workout is to increase your VO2max. This basically means increasing your absolute top climbing speed to allow you to better follow attacks on longer climbs. 

Warm Up:
 20 minutes of Zone 2 riding using preferred cadence.

Main Set;

3 reps of 3 minutes working in Zone 6.  Use your preferred cadence to ensure you stay in the zone.

Recover for  3 minutes of Zone 1 riding, spinning the legs to remove lactic acid.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 5
1:30:00
64.6TSS
Zone 2 Endurance Ride

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

Sample Day 6
1:30:00
64.6TSS
Zone 2 Endurance Ride

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

Sample Day 7
3:30:00
185.9TSS
Weekend Group Ride

The goal for todays ride is to enjoy a ride with friends.  After spending the week training hard have some time to enjoy your riding.

Only rules are no racing.

Sample Day 9
1:20:00
96.8TSS
Muscular Endurance for Long Climbs

The goal of this workout is improve your ability to hold your Threshold pace on longer climbs.  If you can perform these efforts on similar one you intend to race on.

This week we will ad an extra 10 minute threshold interval.

Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform 2 15 minute reps of Zone 4 riding.  This is at or just below your FTP.  For the first interval use a cadence of 90-100rpm.
For the second interval use a cadence of 75-85rpm in order to increase strength in your legs.

For a third interval ride 10minute in Zone 4, this time use a self selected cadence.

Recover for 5 minutes between intervals by riding in Zone 1.

Cool down with 10 minutes of Zone 1 riding.

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