Cat 1 Road Racer, Base 2, Heart Rate Based
Browse Training Plan Store
Cat 1 Road Racer, Base 2, Heart Rate Based
Author
Dan Hustwayte
All plans by this CoachLength
4 Weeks
Typical Week
1 Day Off, 6 Bike
Longest Workout
5:30 hrs
Plan Specs
cycling road cycling hr based tss based base period
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
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 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
Sample Day 1
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
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
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
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 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.