Cat 1, Steep Climbs, Build 2, Heart Rate Based
Author
Dan Hustwayte
All plans by this CoachLength
4 Weeks
Typical Week
6 Bike, 1 Day Off
Longest Workout
5:30 hrs
Plan Specs
cycling road cycling advanced hr based tss based
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Summary
Includes Structured Workouts
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This plan is for Cat 1 Road racers who's target races are on courses with short steep climbs. Building on the work of the Cat 1, Steep Climbs, Build 1 this plan aims to improve your ability to climb fast whilst also improving your ability to respond to and create attacks whilst climbing.
Stats
Sample Day 1
This workout is designed to increase your ability to continue hard efforts whilst maintaining a build up of lactic acid.
Warm Up:
20 minutes of Zone 2 riding.
Main Set.
Perform 5 reps of 30 second maximum efforts with 30 seconds recovery between.
Recover with 70 minute of Zone 2 riding.
Repeat 5 intervals of 30 seconds max effort with 30 second recovery.
Cool down with 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
The goal of this work out is to maintain the gains you've made in the previous months whilst keeping your legs primed for race day.
Warm Up
20 minutes of Zone 2 riding.
Main set
All efforts to be performed at maximum effort for the time period.
30 seconds Zone 6 recover for 30 seconds.
1 minute Zone 6 recover for 1 minute
2 minutes Zone 6 recover for 2 minutes
3 minutes Zone 5 recover for 3 minutes
4 minutes Zone 5 recover for 4 minutes
5 minutes Zone 5 recover for 5 minutes
Continue with Zone 2 Riding for rest of workout to continue to improve your endurance.
Cool down with 10 minutes of Zone 1 riding.
Sample Day 4
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
The goal for todays ride is to enjoy a ride with friends. After spending the week training hard have some time to enjoy your riding.
Only rules are no racing.
Sample Day 8
This workout is designed to increase your ability to continue hard efforts whilst maintaining a build up of lactic acid.
This week we will ad an additional 2 30 second efforts to the tabata interval work.
Warm Up:
20 minutes of Zone 2 riding.
Main Set.
Perform 7 reps of 30 second maximum efforts with 30 seconds recovery between.
Recover with 65 minute of Zone 2 riding.
Repeat 7 intervals of 30 seconds max effort with 30 second recovery.
Cool down with 10 minutes of Zone 1 riding.
Sample Day 9
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.