Cat 4 Cyclist_Winter Prep_Northern Athlete

Average Weekly Training Hours 06:24
Training Load By Week
Average Weekly Training Hours 06:24
Training Load By Week

this is a basic 8 week plan for a northern based cyclist in the Cat 5 to Cat 4 range. Assumed athlete has a Power Meter or HRM.

-riding 3-5 days, 2 x strength.

Sample Day 1
0:15:00

-Daily "details"

-5-15min every evening

-simple stretching
-some basic self massage (get some massage lotion, work from feet to hips always towards the heart)

and finally some ::



-Ankle : https://www.youtube.com/watch?v=b0GWm5jTDaU

-

Hip :https://www.youtube.com/watch?v=FRmFiQ6lBn4

Sample Day 2
0:35:00

Total ride duration : 35min

This ride should be very easy, "guilty" slow, with a watt range of .55 to .65 of CP/FTP

HR should be below 60% of LTHR.

cadence is comfortable near 90RPM.

Sample Day 3
0:20:00

Basic Core/Functional Session at home.

Duration : 15-20min.

Done 1-2 times per week in season.

Start with : http://www.youtube.com/watch?v=FRmFiQ6lBn4

Then do:
-2 x 10 each leg single leg deadlifts, no weight or weight vest
-2 x 30sec each : plank, side plank, supine plank
-2 x 10 reps push ups (progress to push ups w/feet on ball or bosu)
-2 x 30 stretch cordz w/freestyle pull (keep the elbow up)
-2 x 10-12 presses : iso hold stretch cord antirotation : http://www.youtube.com/watch?v=oCZ8JXEDSgA

Then a solid static stretch.

Sample Day 4
1:00:00
Small Gear Sprints (39x17)

WU: 15+min with 3-4min of tempo (z3) in the last few minutes to loosen up.

MS:

The work is :

6 x seated small gear, RPM based Sprints. Done from a "walking pace" of ~8-10mph.

Start in ~39x17 or 39x15

EXPLOSIVE and quick, no longer than 10sec.

Full recovery, 2-3min as needed.

Goal is to stay within 10% of peak watts.

CD: as needed

Sample Day 5
0:30:00
Recovery Spin

WU: as needed

MS: a very easy 30-40min recovery spin in the PM post strength training.

HR Z1, very easy and cadence near 90RPM.

CD: stretch/hydrate

Sample Day 5
0:20:00

Basic Core/Functional Session at home.

Duration : 15-20min.

Done 1-2 times per week in season.

Start with : http://www.youtube.com/watch?v=FRmFiQ6lBn4

Then do:
-2 x 10 each leg single leg deadlifts, no weight or weight vest
-2 x 30sec each : plank, side plank, supine plank
-2 x 10 reps push ups (progress to push ups w/feet on ball or bosu)
-2 x 30 stretch cordz w/freestyle pull (keep the elbow up)
-2 x 10-12 presses : iso hold stretch cord antirotation : http://www.youtube.com/watch?v=oCZ8JXEDSgA

Then a solid static stretch.

Sample Day 6
1:15:00

WU: 15min very easy, your HR and PE should build towards high Zone 2 in the last few minutes.

MS: the work is done as:

10min @ low Zone 3 (80% of LTHR) and 80RPM

Spin 5min easy

10min @ low to mid Zone 3 (hr might drift a bit) and self selected cadence.

CD: continue to ride for 1:15 total

Kurt Perham
|
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