Road Race Base Training

Average Weekly Training Hours 11:21
Training Load By Week
Average Weekly Training Hours 11:21
Training Load By Week

This plan is recommended for road racers who are focusing on road races 2-4hrs in length. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be between 10-12 hours of training, with recovery weeks around 7 hours of training. This plan will take you through base training and is designed for those who have flexible work/school schedules as there are some lengthy mid-week endurance rides. Additionally, this plan incorporates running and strength training. Plan to spend 11-12 hours a week training. The plan starts with a a 2 week Prep Phase to get you ready for the increased volume later in the 12 week base period. During the base period endurance and efficiency are the focus. During this phase, workouts include endurance rides, weight training, running, and efficiency drills. As the program progresses, weights and running are phased out, and more intense intervals begin. As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com

Sample Day 2
1:30:00
Transition Weights

Tranistion Weights

Sample Day 2
0:30:00
30 Min Run

30 Min Run Easy Pace (Zone 2-3 HR)

Sample Day 3
1:00:00
Spin Ups

With a light resistance, gradually increase your cadence to the max you can hold without bouncing. Then hold that cadence for as long as you can. Heart rate and wattage have no significance. These are best performed on a trainer or flat roads.

Sample Day 4
2:00:00
Endurance Miles

Endurance Miles Zone 2-3

Sample Day 6
1:30:00
Transition Weights

Tranistion Weights

Sample Day 6
0:30:00
30 Min Run

30 Min Run Easy Pace (Zone 2-3 HR)

Sample Day 7
2:30:00
Endurance Miles

Endurance Miles Zone 2-3

Pete MacLeod
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Hold Fast Coaching

Specializing in Mountain Bike Racing, Cyclocross, and Road Racing. Nutritional Review, Guidance, and Planning.

Hold Fast Coaching offers monthly coaching at $200 per month with unlimited communication as well as personalized monthly training plans for just $100.