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Cat 3, Flat Road Races, Peak Races, Saturday Races, Power Based

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Dan Hustwayte

All plans by this Coach
No Ratings

Length

4 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Thisplan is designed for Cat 3 races ready to race at the Peak of their fitness in a series of flat road races. 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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:37 hrs 3:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:37 hrs 3:00 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

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

Sample Day 1

1:25:00
81.5TSS
Basic Muscular Endurance Workout

The goal of todays workout is to ensure your legs are ready for the sustained efforts of racing on the flat
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
81.5TSS
Basic Muscular Endurance Workout

The goal of todays workout is to ensure your legs are ready for the sustained efforts of racing on the flat
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
89.2TSS
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
19.9TSS
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
94.1TSS
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
81.5TSS
Basic Muscular Endurance Workout

The goal of todays workout is to ensure your legs are ready for the sustained efforts of racing on the flat
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
81.5TSS
Basic Muscular Endurance Workout

The goal of todays workout is to ensure your legs are ready for the sustained efforts of racing on the flat
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.

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