Road and Circuit Race - Build/Peak/Race Plan for Intermediate Riders
Author
Pete MacLeod
All plans by this CoachLength
12 Weeks
Typical Week
5 Bike, 2 Day Off
Longest Workout
3:00 hrs
Plan Specs
cycling road cycling intermediate power based hr based
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
This plan is recommended for Experienced Cat 4 and Cat 3 Road Racers. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be around 9-10 hours of training, with recovery weeks around 7 hours of training.
One of the benefits of this plan is the ability to adapt it to your needs. You have the option to do the Endurance Rides on either your road, cross, or mountain bike.
This plan is designed for those who have flexible work/school schedules as there are some lengthy mid-week endurance rides (up to two hours, but most are 90min or less).
The plan starts with a Field Test week then the intensity ramps. Specific interval days are set up to maximize time and prepare for the specifics of road and circuit races. The plan concludes with a taper period and your first A priority race.
All workouts are set up with the workout builder for easy integration with smart trainers.
As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com
Stats
Sample Day 1
EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.
Sample Day 2
Sweet Spot hits the upper end of Tempo and lower end of Threshold. On the HFC Power/HR Zone Worksheet this is Zone 3/4. Keep the cadence higher than 75 and terrain should be flat to rolling.
Sample Day 3
EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.
Sample Day 5
Complete 4x 30sec all out efforts, with 1 min rest between each one. The rest of the ride should be in Zone 2.
Sample Day 6
The Hold Fast Coaching Field Test is used to determine your heart rate and/or power training zones.After a 15 minute warm up of easy riding perform the following sequence…1) 3 x 30 second all out efforts with 3 minutes rest between efforts. 2) 5 minutes easy spinning3) 20 minute time trial effort4) 10 minute cool downIt is best to use a location free of traffic and intersections. Terrain should be on flat roads or on a sustained climbed. Avoid drastically changing terrain and downhills. When starting the 20 minute effort, pay close attention to your initial effort. You’re better off starting a little easier and finishing strong rather than going to hard at the start. Don’t forget to hit your lap/interval button on your computer for all of the segments listed above.Field Test:15min Warm Up30sec All Out3min Easy Spinning 30sec All Out3min Easy Spinning 30sec All Out5min Easy Spinning20min Time Trial10min Cool Down
Sample Day 8
Tempo riding is completed in Zone 3, with a cadence of 70-90. Tempo is best performed on flat or rolling terrain. When encountering hills make sure to shift gears and stay in Zone 3.
Sample Day 9
EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.