Road and Circuit Race - Time Constrained - Build/Peak/Race

Average Weekly Training Hours 06:32
Training Load By Week
Average Weekly Training Hours 06:32
Training Load By Week

This plan is recommended for road racers who are focusing on circuit races and road races 2-3hrs in length. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will average 8hrs of training, with recovery weeks around 6 hours of training. Most weekday workouts are only 1hr. This plan is for those who have already completed base training and have a solid level of general fitness heading into the racing season. During the 8 week build phase the emphasis will be increasing threshold power, speed, and your ability to attack. The plan concludes with a two week taper before your A priority event. As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com

Sample Day 2
1:00:00
Tempo

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 3
1:00:00
EM

Zones 1-2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs.

Sample Day 4
1:00:00
Pyramids

These are completed in Zone 5 and duration increases to a specified point and then decreases back to zero. Rest is equal to the interval length. For example you may get a workout called Pyramid4. This would be 1min on then 1 min off – 2 min on then 2 min off – 3on, 3off – 4on, 4off – 3on, 3 off – 2on, 2off – 1on, 1off. Cadence is above 75.

Sample Day 6
2:00:00
Sweet Spot

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 7
3:30:00
EM

Zones 1-2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs.

Sample Day 9
1:00:00
MTB Starts

This workout simulates a mountain bike race start, but also works great for simulating bridging gaps or attacking. It is broken into 3 sections, with a specified time for each section. Section one in Z5, Section two in Z4, and the section 3 in Z3/4. This can be done on a road or MTB bike.

Sample Day 10
1:00:00
EM

Zones 1-2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs.

Pete MacLeod
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Hold Fast Coaching

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

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