Cat 3, Flat Road Races, Build 1, Power Based

Average Weekly Training Hours 08:56
Training Load By Week
Average Weekly Training Hours 08:56
Training Load By Week

This plan is for Cat 3 Road racers who's target races are on flat courses . This plan aims to improve your ability ride for long periods at threshold. It also aims to make you a faster sprinter to help you in that almost inevitable bunch sprint.

Sample Day 2
1:05:50
58.4TSS
Basic Sprint Workout within Endurance Ride.

This workout is designed to increase your sprint power and technique.

With most flat races being decided in a sprint this workout aims to help you eek out those extra watts that'll make the difference come race time.

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 5 times.

After Sprint intervals continue Zone 2 riding to work on your Endurance.

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
1:20:00
88TSS
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.

Flat road races require the ability to ride at or near your Threshold for long periods of time.  This workout aims to increase your FTP to help you go faster.

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.  Use a cadence of 90-100rpm for these intervals.
Recover for 5 minutes between intervals by riding in Zone 1.
Following your second 5 minutes recovery do a final 10minute interval of Zone 4 riding.  Again aim for a cadence of 90-100rpm.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 5
1:15:00
52.2TSS
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 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
1:11:00
65.2TSS
Basic Sprint Workout within Endurance Ride.

This workout is designed to increase your sprint power and technique.

With most flat races being decided in a sprint this workout aims to help you eek out those extra watts that'll make the difference come race time.

This time we will add in an extra sprint.
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 6 times.

After Sprint intervals continue Zone 2 riding to work on your Endurance.

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