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 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 11
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 12
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 13
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.