Base / preparation 8 weeks Suitable for Road Rider Cat 2 or Cat 3
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The Base / preparation 8 weeks plan is aimed at the Cat 2 Cat 3 road racer who is looking to progress next season by building a solid base that can then be enhanced with a build block prior to early season racing.
This is usually started after an "off period" and follows a polarised approach to training, majority of time working at lower intensity working on muscular endurance, pedal technique and bike handling skills. Each week includes some shorter VO2 sessions that can be done indoors on a smart trainer or can be done outside on the road.
The plan and the workouts within it are most suited to power users but can be adapted for heart rate. All of the cycling workouts are fully built within the plan and so, it’s compatible with smart trainers and many head units.
The volume of training is between 8-12 hours per week. Many of the sessions have the option to extend the warm up / cool down if time and energy permits.
Each week includes a "chain gang" group ride, this can be moved around depending on your schedule, this is a chance to practice group riding skills as well as have some fun with club mates.
Taking into consideration that midweek sessions for many riders will be early morning or evening, these are typically around an hour in duration and are designed primarily for indoor trainers. We’d strongly encourage you to get out on the roads for the longer weekend ride but, if the weather makes this difficult or dangerous, suggestions for adapting them to more indoor friendly 2-hour ride are given.
There is an emphasis on taking the opportunity of winter to hit the gym and lay down some solid strength foundations. A solid 8-week block, where you consistently manage two strength sessions per week, will benefit your cycling and improve resilience. Treat any gym session as a hard interval session and so use an easy recovery ride the following day.
The plan has been developed by a British Cycling Level 3 Road and Time trial coach in conjunction with real life coaching riders racing and training at cat 2 and cat 3, the winter plan has consistently developed results.
Further information and contact can be found at www.TheEndurancehabit.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|10:54 hrs||5:00 hrs|
|1:00 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||10:54 hrs||5:00 hrs|
||1:00 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter