Cat 1 Road Racer, Base 1, Heart Rate Based

Average Weekly Training Hours 15:16
Training Load By Week
Average Weekly Training Hours 15:16
Training Load By Week

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

Sample Day 2
1:57:30
58.8TSS
Basic Cadence Workout

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 3
2:00:00
58.3TSS
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 4
2:00:00
58.3TSS
1 Legged Pedalling

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 5
2:00:00
58.3TSS
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 6
3:00:00
88.3TSS
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 7
4:00:00
118.3TSS
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
1:57:30
58.8TSS
Basic Cadence Workout

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

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