Cat 2, Steep Climbs, Build 2, Power Based

Author

Dan Hustwayte

All plans by this Coach

Length

4 Weeks

Typical Week

6 Bike, 2 Day Off

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling advanced power based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This plan is for Cat 2 Road racers who's target races are on courses with short steep climbs. Building on the work of the Cat 2, Steep Climbs, Build 1 this plan aims to improve your ability to climb fast whilst also improving your ability to respond to and create attacks whilst climbing.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 14:38

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

Back to Plan Details

Sample Day 1

1:50:00
93.9TSS
Anaerobic Endurance Tabata Workout

This workout is designed to increase your ability to continue hard efforts whilst maintaining a build up of lactic acid.

Warm Up:

20 minutes of Zone 2 riding.

Main Set.

Perform 5 reps of 30 second maximum efforts with 30 seconds recovery between.

Recover with 70 minute of Zone 2 riding.

Repeat 5 intervals of 30 seconds max effort with 30 second recovery.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 4

2:30:00
113.8TSS
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 5

3:00:00
138.4TSS
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 6

5:00:00
270.4TSS
Weekend Group Ride

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 8

1:49:00
100.7TSS
Anaerobic Endurance Tabata Workout

This workout is designed to increase your ability to continue hard efforts whilst maintaining a build up of lactic acid.


This week we will ad an additional 2 30 second efforts to the tabata interval work.

Warm Up:

20 minutes of Zone 2 riding.

Main Set.

Perform 7 reps of 30 second maximum efforts with 30 seconds recovery between.

Recover with 65 minute of Zone 2 riding.

Repeat 7 intervals of 30 seconds max effort with 30 second recovery.


Cool down with 10 minutes of Zone 1 riding.

Sample Day 9

2:00:00
89.2TSS
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 15

1:48:00
107TSS
Anaerobic Endurance Tabata Workout

This workout is designed to increase your ability to continue hard efforts whilst maintaining a build up of lactic acid.


This week we will ad an additional 2 30 second efforts to the tabata interval work.

Warm Up:

20 minutes of Zone 2 riding.

Main Set.

Perform 7 reps of 30 second maximum efforts with 30 seconds recovery between.

Recover with 60 minute of Zone 2 riding.

Repeat 7 intervals of 30 seconds max effort with 30 second recovery.

Cool down with 10 minutes of Zone 1 riding.

Cat 2, Steep Climbs, Build 2, Power Based

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