Cat 5 Road Plan

Average Weekly Training Hours 09:26
Training Load By Week
Average Weekly Training Hours 09:26
Training Load By Week

This plan is designed for a Cat 5 racer looking to have a structured plan that will make them competitive during the upcoming race season. The plan is structured with base, build, and will set you up nicely for the race season.

Sample Day 3
1:30:00
30 minute LT bike test

WU: Start with an easy spin for 15 min. Then for the next 5 min. give me a 5 out 10 RPE(riders perceived effort) and then 5 min spin easy.
MS: Find a location that you can ride continuous for the next 30 min. You want to make sure that there's no stop signs, stop lights, or any interruptions for the next 30 mins. If you don't have the luxury of such a place, then complete the workout on your trainer.
Start out by slowly rolling into the test for the first 2 minutes. Get to an effort that you feel you can maintain for the next 28 min. After the first 10 min, hit the lap button and continue on for the next 20 min. The HR (Heart Rate) average for the last 20 min. is what you will base your zones on. This is called your LTHR (Lactate Threshold Heart Rate) Once you have that number, then go to MY SETTINGS in Training Peaks, clicking on the Zones button, and putting your LTHR in the threshold box(clicking the down arrow and picking Friels Cycling Zones). Use these zones for your training on the rest of the plan. Spin easy for 15 min, you're done! Make sure to get in a good recovery drink in your system within the first 20 min. Nice job!

Sample Day 4
1:00:00
Easy Spin

Spin easy on the bike, light pedal pressure, zone 1 only.

Sample Day 6
2:00:00
Endurance - Option 4

WU: 20 min spin easy MS: 2 x 30 min w/ 5 min easy in btw zone 2 CD: 10 spin easy

Sample Day 7
1:30:00
Endurance Recovery

Warmp up and ride at a nice, steady pace. Keep cadence high, at 85-95 rpm. Occasional hills might increase your power, but generally average between 56 and 75 percent of FTP. Cool down. WU:15 min. MS: 45-1 hr <75 FTP or <69-83 FTHR CD: 15 min.

Sample Day 8
0:45:00
Strength workout w/ easy spin

5 min easy spin to warm up, and then complete 2-3 cycles of your strength workout, and then spin easy for 15 min on the bike.

Sample Day 9
1:30:00
Fast Pedaling Effort/endurnace

WU: 15 min easy spin MS: Ride in the endurance zone, with FPE (Fast Pedaling Effort) 100+ for 5 min, and then spin easy for 5 min. Repeat 3 sets with 10 min endurance pace in btw. Ride endurance zone for the remainder of the time. CD: 10 min easy spin.

Sample Day 10
0:45:00
Strength workout w/ easy spin

5 min easy spin to warm up, and then complete 2-3 cycles of your strength workout, and then spin easy for 15 min on the bike.