Cat 1, Flat Road Races, Peak Races, Sunday Races, Power Based

Average Weekly Training Hours 09:32
Training Load By Week
Average Weekly Training Hours 09:32
Training Load By Week

This plan is designed for Cat 1 races ready to race at the Peak of their fitness in a series of flat road races. With Races on a Sunday each weekend you will start with 2 preparation races in weeks 1 and 2 before your 2 week s of absolute peak performance where you will schedule your most important races of the year.

Sample Day 1
3:30:00
162.9TSS
Zone 2 Endurance Ride course recon

Endurance Ride today, to go and check out the course of your race (if possible).  Take it easy and use todays short ride to sus out a plan for tomorrows race.  make sure to take note of any hazards on the course.

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 2
2:00:00
119.1TSS
Basic Muscular Endurance Workout

The goal of todays workout is to ensure your legs are ready for the sustained efforts of racing on the flat.
A short workout designed to keep the legs ticking over building up to race day.
Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform a 2 x 15 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.

Follow up with Zone 2 riding to loosen off the legs after your effort.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 4
2:00:00
119.1TSS
Basic Muscular Endurance Workout

The goal of todays workout is to ensure your legs are ready for the sustained efforts of racing on the flat.
A short workout designed to keep the legs ticking over building up to race day.
Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform a 2 x 15 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.

Follow up with Zone 2 riding to loosen off the legs after your effort.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 6
2:00:00
89.2TSS
Zone 2 Endurance Ride course recon

Endurance Ride today, to go and check out the course of your race (if possible).  Take it easy and use todays short ride to sus out a plan for tomorrows race.  make sure to take note of any hazards on the course.

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
0:25:00
19.9TSS
Race Warm up

Aim to complete this workout as close to the start of your race as possible.  Can be completed on road or trainer.

Begin with 5 minutes of Zone 2 riding to get loosened up.
Follow this with two 30 second High cadence efforts in a very easy gear separated by 30 seconds recovery.
Then starting at the top of Zone 2 gradually ramp up your effort to just below FTP for the next 4 minutes.  Recover with Zone 2 riding for 5 minutes then repeat 4 minute ramp.
Finish warm up with 5 minute Zone 2 riding finishing as close to start time as possible.

Sample Day 8
3:00:00
94.1TSS
Post race day coffee shop ride.

Well done yesterday, hopefully you had a good race.
Today you've earned a nice little spin to your favourite coffee shop.
Remain in Zone 2 for majority of ride and just have a good time reflecting on yesterdays race.

Sample Day 9
2:00:00
119.1TSS
Basic Muscular Endurance Workout

The goal of todays workout is to ensure your legs are ready for the sustained efforts of racing on the flat.
A short workout designed to keep the legs ticking over building up to race day.
Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform a 2 x 15 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.

Follow up with Zone 2 riding to loosen off the legs after your effort.

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