12 Week Early Season Prep Training Plan for Category 3-4 Cyclists (Smart Enabled)

Average Weekly Training Hours 11:25
Training Load By Week
Average Weekly Training Hours 11:25
Training Load By Week

This plan is geared at the cyclist with 9-14 hours a week to train or a Cat. 3 to 4 level cyclist wanting to sharpen your aerobic capacity while maintaining what you've already built going into your peak event season or race season. This plan assumes you've already built a good solid base and have done some threshold work (much like prescribed on our base training plans). This plan builds upon the foundation you built during your base period by strengthening your aerobic capacity so you can respond or initiate attacks, maintains the threshold work you've already done so you can be a potent factor in breakaways or time trials, and continue in building some consistent endurance so you don't fade in longer races. Much of the intervals are built into the weekdays to allow for flexibility to replace some of the endurance weekend rides with races if so desired. **All workouts in this plan are smart capable and can be dowloaded for use on your cycling computer or smart trainer. If you have any questions regarding this plan, please contact a TES Coach at info@thresholdendurance.com. TES training plans are currently developed/maintained by Jason Short and Shawn Hodges.

Sample Day 2
1:30:00
69.9TSS
1.5 hrs zn.2 w/ 4x1min @ zn.5+

1.5 hrs @ zn.1-2 w/ 4x1min @ zn.5+ with 1 min rest between efforts. These are all out efforts for 1 minute with minimal recovery time geared at improving aerobic capacity. Recovery between intervals should be at an easy spin.

Sample Day 3
1:30:00
45.5TSS
1.5 hr recovery or off

1.5 hr easy spin (active recovery). If you feel real tired turn around and make it a day off. Take this opportunity to schedule a massage, do some stretching, and try to get to bed early. Put as much effort into your recovery as you do your training!

Sample Day 4
1:30:00
69.9TSS
1.5 hrs zn.2 w/ 4x1min @ zn.5+

1.5 hrs @ zn.1-2 w/ 4x1min @ zn.5+ with 1 min rest between efforts. These are all out efforts for 1 minute with minimal recovery time geared at improving aerobic capacity. Recovery between intervals should be at an easy spin.

Sample Day 5
1:00:00
30.4TSS
1 hr recovery or off

1 hr easy spin (active recovery). This ride is geared at promoting blood flow and speeding up recovery. Try not to do anything that you will really have to recover from on these types of rides.

Sample Day 6
2:30:00
102.4TSS
2.5 hrs zn.2

2.5 hrs @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after an hour or two for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 7
3:00:00
123.5TSS
3 hrs zn.2

3 hrs @ zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after an hour or two for the same perceived effort. This is ok, continue riding at the same perceived effort.

Sample Day 9
1:30:00
74.7TSS
1.5 hrs zn.2 w/ 6x1min @ zn.5+

1.5 hrs @ zn.1-2 w/ 6x1min @ zn.5+ with 1 min rest between efforts. These are all out efforts for 1 minute with minimal recovery time geared at improving aerobic capacity. Recovery between intervals should be at an easy spin.

T.E.S.
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Threshold Endurance Sports

At Threshold Endurance Sports, we're here to help you achieve your fitness and competition goals. We have a wide array of coaches and pre-built training plans, allowing you to pick the best experience for you in creating a plan to achieve your fitness and competition goals.
Read more about us on our site: www.thresholdendurance.com