Cat 3, Rolling Courses, Build 1, Heart Rate Based
Author
Dan Hustwayte
All plans by this CoachLength
4 Weeks
Typical Week
1 Day Off, 6 Bike
Longest Workout
3:30 hrs
Plan Specs
cycling road cycling intermediate advanced hr based tss based
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Summary
Includes Structured Workouts
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This plan is for Cat 3 Road racers who's target races are on rolling courses . The plan aims to give you the fitness needed to stay near the front of the bunch and react to the changes in pace and terrain indicative of rolling courses. Working on your ability to ride at Threshold for longer periods and also hold higher powers for longer periods of time.
Stats
Sample Day 1
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 2
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 3
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
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 5
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 7
The goal of this workout is to increase your ability to handle hard efforts of up to 5 minutes.
This week we will add another rep to your workout
Warm Up:
20 minutes of Zone 2 riding using preferred cadence.
Main Set;
3 reps of 4 minutes working in Zone 5. Use your preferred cadence to ensure you stay in the zone.
Recover for 4minutes of Zone 1 riding, spinning the legs to remove lactic acid.
Cool down with 10 minutes of Zone 1 riding.
Sample Day 9
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.
This week we will consolidate on last week by doing two 20 minute Zone 4 intervals.
Warm Up:
20 minutes of zone 2 riding.
Main Set:
Today you will perform 2 20 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.
Cool down with 10 minutes of Zone 1 riding.