Cat 2, Rolling Courses, Peak Races, Sunday Races, Power Based
Author: Dan Hustwayte
Length: 4 Weeks
Tags: cycling, road cycling, advanced, power based, tss based
Typical Week: 5 Bike, 2 Day Off
Longest Workout:
3:00 hrs
Author: Dan Hustwayte
Length: 4 Weeks
Tags: cycling, road cycling, advanced, power based, tss based
Typical Week: 5 Bike, 2 Day Off
Longest Workout:
3:00 hrs
Cat 2, Rolling Courses, Peak Races, Sunday Races, Power Based
This plan is designed for Cat 2 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.
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.
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 perform2 x 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.
Follow up with 50 minutes of Zone 2 riding to loosen off the legs after your effort.
Cool down with 10 minutes of Zone 1 riding.
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 perform2 x 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.
Follow up with 50 minutes of Zone 2 riding to loosen off the legs after your effort.
Cool down with 10 minutes of Zone 1 riding.
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.
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.
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.
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 perform2 x 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.
Follow up with 50 minutes of Zone 2 riding to loosen off the legs after your effort.
Cool down with 10 minutes of Zone 1 riding.