Cat 1, Rolling Courses, Build 1, Power Based

Average Weekly Training Hours 15:30
Training Load By Week
Average Weekly Training Hours 15:30
Training Load By Week

This plan is for Cat 1 Road racers who's target races are on rolling courses . The plan aims to give you the fitness needed to stay near the front of the bunch and react to the changes in pace and terrain indicative of rolling courses. Working on your ability to ride at Threshold for longer periods and also hold higher powers for longer periods of time.

Sample Day 2
2:01:00
123.4TSS
Anaerobic Inclining Pyramid

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 workout with Zone 2 riding to build your Endurance.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 3
2:00:00
89.2TSS
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 4
2:00:00
136.6TSS
Basic Muscular Endurance Workout

The goal of this workout is to begin to work on your ability to ride at race pace and improve your FTP.

Flat road races require the ability to ride at or near your Threshold for long periods of time.  This workout aims to increase your FTP to help you go faster.

Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform 2 25 minute reps of Zone 4 riding.  This is at or just below your FTP.  Use a cadence of 90-100rpm for these intervals.
Recover for 5 minutes between intervals by riding in Zone 1.
Following your second 5 minutes recovery do a final 10minute interval of Zone 4 riding.  Again aim for a cadence of 90-100rpm.

Recover for 5 minutes then finish workout with Zone 2 riding to loosen the legs

Cool down with 10 minutes of Zone 1 riding.

Sample Day 5
2:00:00
89.2TSS
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 7
5:00:00
270.4TSS
Weekend Group Ride

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 9
2:01:00
123.4TSS
Anaerobic Inclining Pyramid

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 workout with Zone 2 riding to build your Endurance.

Cool down with 10 minutes of Zone 1 riding.

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