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
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Summary
Includes Structured Workouts
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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.