Cat 1 Road Racer, Base 1, Heart Rate Based
Author
Dan Hustwayte
All plans by this CoachLength
4 Weeks
Typical Week
1 Day Off, 6 Bike
Longest Workout
5:00 hrs
Plan Specs
cycling road cycling advanced hr based tss based base period
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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 Training plan is for Cat 1 racers looking to build their off season training. The focus of this plan is on building Basic Aerobic Endurance and Pedalling technique to lay a foundation for the rest of your season
Stats
Sample Day 1
This workout is designed to get you used to pedalling at higher cadences which will help you become a more efficient peddler.
Warm Up
20 minutes of Zone 2 riding at your preferred cadence.
Main Set:
5 reps of 30 seconds of high cadence work in an easy gear. Spin legs as fast as you can.
1 min recovery between reps
Follow this with 50 minute of Zone 2 riding
Cool Down:
10 minutes of Zone 1 riding at your chosen cadence
Sample Day 2
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 3
This workout aims to improve the efficiency of each pedal stroke by practicing applying pressure to throughout the whole pedal stroke.
Warm Up:
Begin the workout with 20minutes of Zone 2 riding. Use your preferred cadence and get comfortable on the bike
Main Set:
Perform 5 reps of the following.
30 seconds left leg only pedalling
30second right leg only pedalling.
4 minutes zone 2 riding focusing on pedalling whole pedal stroke.
During the 1 legged pedal efforts focus on eliminating any dead spots in your pedal stroke, keeping the chain and freewheel engaged throughout.
Keep this focus up during the 4 minutes in both legs.
Complete workout with Zone 2 riding to build endurance.
Cool Down:
10 minutes of Zone 1 riding.
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
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
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 8
This workout is designed to get you used to pedalling at higher cadences which will help you become a more efficient peddler.
Warm Up
20 minutes of Zone 2 riding at your preferred cadence.
Main Set:
5 reps of 30 seconds of high cadence work in an easy gear. Spin legs as fast as you can.
1 min recovery between reps
Follow this with 50 minute of Zone 2 riding
Cool Down:
10 minutes of Zone 1 riding at your chosen cadence