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Cat 3, Rolling Courses, Peak Races, Sunday Races, Heart Rate Based

Author

Dan Hustwayte

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

cycling road cycling intermediate advanced power based tss based

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Plan Description

This plan is designed for Cat 3 races ready to race at the Peak of their fitness in a series of road races on rolling courses. With Races on a Sunday 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
7:00 hrs 2:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:00 hrs 2:30 hrs
—— ——

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

2:30:00
73.3TSS
Zone 2 Endurance Ride

Endurance Ride today. 

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

1:25:00
73.3TSS
Basic Muscular Endurance Workout

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 4

1:25:00
73.3TSS
Basic Muscular Endurance Workout

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 6

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 7

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 8

1:30:00
43.3TSS
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 9

1:25:00
73.3TSS
Basic Muscular Endurance Workout

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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