Cat 3, Long Climbs, Build 2, Power Based

Average Weekly Training Hours 09:11
Training Load By Week
Average Weekly Training Hours 09:11
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. Building on the work of the Cat 3, Long Climbs, Build 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
1:30:00
114.3TSS
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 3 intervals.
the first 2 are  20 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.
After your second recovery period perform a third interval of Zone 4 riding for 10 minutes.  For this interval use your own self selected cadence.

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
0:44:00
49.6TSS
Anaerobic Endurance Pyramid

This workout is designed to improve your ability to repeatedly respond to changes in pace.

Warm up with 20 minutes of Zone 2 riding.

Main set.

The main set is a pyramid, the time of the intervals starts small and increases to a peak before coming back down again.
All intervals are performed in Zone 6, which equates to going as hard as you possibly can for each interval.

Begin with a 30 second maximum effort followed by 30 seconds of rest.
This is immediately followed by a 1 minute maximum effort followed by a 1 minute rest.
Again this is immediately followed by a 2 minute maximum effort followed by a 2 minute rest.
After 2 minutes you'll go back into another 2 minute maximum effort followed by 2 minutes of rest.
Immediately into a 1minute maximum effort followed by a 1 minute rest.
Finally follow this with a 30 second maximum effort and then recover.

Cool down with 10 minutes of zone 1 riding.

Sample Day 5
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 6
2:00:00
89.2TSS
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
1:30:00
114.5TSS
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 will reduce the number of intervals but work for the same amount of time in Zone 4 by increasing the two intervals to 25minutes in length.

Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform 2 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.

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