Cat 3, Long Climbs, Peak Races, Saturday Races, Heart Rate Based

Average Weekly Training Hours 07:37
Training Load By Week
Average Weekly Training Hours 07:37
Training Load By Week

This plan is designed for Cat 3 races ready to race at the Peak of their fitness in a series of races with long climbs. With Races on a Saturday each weekend you will start with 2 preparation races in weeks 1 and 2 before your 2 week s of absolute peak performance where you will schedule your most important races of the year.

Sample Day 1
1:25:00
63.3TSS
Basic Muscular Endurance Workout

The goal of todays workout is to ensure your legs are ready for the hard efforts of the climbs in your up coming races.
A short workout designed to keep the legs ticking over building up to race day.
Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform a single 20 minute rep 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.

Follow up with 30 minutes of Zone 2 riding to loosen off the legs after your effort.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 3
1:25:00
63.3TSS
Basic Muscular Endurance Workout

The goal of todays workout is to ensure your legs are ready for the hard efforts of the climbs in your up coming races.
A short workout designed to keep the legs ticking over building up to race day.
Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform a single 20 minute rep 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.

Follow up with 30 minutes of Zone 2 riding to loosen off the legs after your effort.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 5
2:00:00
58.3TSS
Zone 2 Endurance Ride course recon

Endurance Ride today, to go and check out the course of your race (if possible).  Take it easy and use todays short ride to sus out a plan for tomorrows race.  make sure to take note of any hazards on the course.

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
0:25:00
15.5TSS
Race Warm up

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
3:00:00
90TSS
Post race day coffee shop ride.

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 8
1:25:00
63.3TSS
Basic Muscular Endurance Workout

The goal of todays workout is to ensure your legs are ready for the hard efforts of the climbs in your up coming races.
A short workout designed to keep the legs ticking over building up to race day.
Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform a single 20 minute rep 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.

Follow up with 30 minutes of Zone 2 riding to loosen off the legs after your effort.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 10
1:25:00
63.3TSS
Basic Muscular Endurance Workout

The goal of todays workout is to ensure your legs are ready for the hard efforts of the climbs in your up coming races.
A short workout designed to keep the legs ticking over building up to race day.
Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform a single 20 minute rep 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.

Follow up with 30 minutes of Zone 2 riding to loosen off the legs after your effort.

Cool down with 10 minutes of Zone 1 riding.