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Cat 1 Road Racer, Base 2, Power Based

Author

Dan Hustwayte

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

cycling road cycling advanced power based tss based base period

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Plan Description

This is the second Base training plan for Cat 1 cyclists. This Block continues to build your endurance base whilst focusing on increasing your pedal efficiency as well as develop your basic leg strength.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
15:40 hrs 5:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
15:40 hrs 5:30 hrs
—— ——

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

Sample Day 1

2:00:00
95.4TSS
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 2

1:45:00
76.9TSS
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 3

2:00:00
95.4TSS
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 4

2:00:00
89.2TSS
Endurance ride with Low Cadence Force Reps on hills

In today's ride you will focus on riding in Zone 2 to build your endurance for the majority of the ride.

Pick a rolling route that offers a few short climbs, no longer than 1km and preferably less than 10% gradient.  On this climbs select a gear that allows you to push up the climb with a cadence of 44-55rpm at just below threshold. 

These efforts will help develop strength in your legs that will enable you to push harder on the pedals at higher cadences.

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

4:00:00
187.4TSS
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 8

2:00:00
95.4TSS
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.

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