Cat 3, Flat Road Races, Peak Races, Sunday Races, Power Based
Author
Dan Hustwayte
All plans by this CoachLength
4 Weeks
Typical Week
5 Bike, 2 Day Off
Longest Workout
3:00 hrs
Plan Specs
cycling road cycling intermediate advanced power based tss based
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Summary
Includes Structured Workouts
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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
Sample Day 1
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 2
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 4
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 6
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
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
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 9
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.