Cat 4 to Cat 3 UPGRADE 12 wk. Base Training to kick A$$ & Take Names
Designed by exercise scientist, expert coach and athlete Menachem Brodie, BS, CSCS this program brings you his knowledge, experience, and expertise from coaching endurance athletes from around the globe the last 9+ years.
Preparing to upgrade from Cat 4 to Cat 3?
This training program is exactly what you need to make the jump to Cat up, and not just survive, but to RACE STRONG from the start.
What does the program offer me?
Giving you the training philosophies and proven approaches that Human Vortex Training has used over the last 9 years to help riders just like you, Cat up and DOMINATE. Unlike other Base training programs which feature long endurance rides, this training program offers you enough intensity to help you drastically improve your Power numbers, AND improve your Endurance.
How much riding will I need to do?
This program is built for 3 mid-week rides, and 2 weekend rides. Weekday rides are 65-75 minutes in length, and most weekend rides 3-4 hours in length, for a total of 8-10.5 hours a week of riding.
What about my weekend group and team rides?
Yup. We have you covered there too! One weekend ride, nearly every single week, is a group ride, the other is an Endurance ride, which can be done in a group setting, so long as you learn how to ride smart, and avoid doing any unnecessary work. This training plan will help teach you not only how to push your body and energy systems to new levels, but also to use your mind to help you "Train Smarter, Not Harder"™, and how to carry that over into your Racing and Riding.
Get the advantage you need, to "Cat up" and be strong from the start!
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||9:16 hrs||4:15 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||9:16 hrs||4:15 hrs|
Sample Day 1
Today we get an idea of your baseline fitness via a field test. This may be completed on the trainer, or outside.
This field test should be done on a FLAT course, as the purpose of this training plan is to help boost your power and abilities on the flats.
8 min w.u. (Wam up)
3x 1 minute Fast Pedaling (1x ea on bar tops, hoods, and drops). These should be done by keeping your arms nice and relaxed, with a firm, but relaxed grip on the handlebars.
HOW TO DO IT: Using a gear that allows you to ride at endurance, over the first 15 seconds of the effort raise your cadence up to where you are just shy of bouncing in the saddle, and hold that cadence for the remainder of the effort.
5 min endurance
5 min ALL OUT (Push hard!)
10 min Endurance
Then 2x 10 min Lactate Threshold efforts. For these, your legs should begin burning around 2.5 minutes in, and you should be able to maintain that burning sensation for the rest of the effort.
8 min easy riding in between efforts
5 min c.d. (cool down)
Sample Day 3
10 min w.u. (HR Zone 1 moving to HR Zone 2/ RPE 3-4)
3x 1 min Fast Pedaling As fast as you can in an easy gear, (HR Zone 3-4/ RPE 5-7),
1 minute easy in between efforts (RPE 3-4)
1 min easy after last effort (RPE 3-4)
MAIN SET 1:
3 x 90 sec ALL OUTS (HR Zone 5, RPE 9-10)
3 minutes easy (HR Zone 2-3, RPE 3-4) in between efforts
After last effort 5 minutes Endurance (HR Zone 3, RPE 4-5)
Working Set #2:
5 Minute VO2 Max/ Max Effort!
We want to start this effort hard, but not so hard that you barely hang on for the end. PUSH HARD the last 45 seconds!
(HR Zone 5, RPE 8-10)
10 minute Cooldown, Small ring, (HR zone 1, RPE 2-3)
Sample Day 5
8 minute warm up
3x 1 min Fast Pedaling
5 minutes Endurance
5 min Lactate Threshold
5 min recovery
5 min endurance
MAIN SET #1:
2 x 1 min ALL OUTS
5 min recovery/easy in btwn
After 2nd effort 5 min recovery+ 5 min endurance
MAIN SET #2:
6 x 50m (about 8 second) Small Ring Sprints
Gearing: Small ring up front With 3rd hardest gear in the back
(If you have 3 chainrings in the front, use the MIDDLE CHAINRING!)
HOW TO DO IT:
Start off with the gearing above, from about 8-10mph.
SPRINT HARD AND FAST not he pedals (standing or seated) keeping the same gear, and spinning the pedals faster, for 8 seconds.
Ideally we should hit a cadence of 120rpm+, but if you don't don't worry! This program will help you get there!
Recover 3 minutes in between efforts
After last effort, 5 minutes of easy riding, then
8 minute Cooldown
Sample Day 6
3 hr Endurance ride
In todays ride we actually DO want some low-Grade climbing, so allow you to feel the full pedal stroke as you climb.
Again, focus on SMOOTH Power to the pedals, and smooth circles!
It's all about learning to pedal SMOOTH, CONSISTENT, and POWERFUL.
Sample Day 7
For Group Riding, we allow a little bit higher than endurance for our efforts today.
Aim to let the others do the hard work, but feel free to chip in here and there.
Aim for no higher than 85% of threshold power for a TOTAL of 15 minutes of todays ride!
Sample Day 9
Sweet Spot Workouts are a fantastic way for us to improve your ability to deal with time at Lactate Threshold, without trashing your legs or mentality to train.
These sweet spots should be done at 88-94@ of your FTP, based on what you've been able to average for the END of the short SSI workouts.
Focus on smooth pedal stroke and power to the pedals, while keeping your upper body nice and solid throughout.
Sample Day 10
Todays ride is focused on the Neuromuscular and Muscular Systems, as the small ring sprints allow us to get maximal muscle recruitment for maximum power,
The small ring sprints should be done without changing the gears.
Start off in the small ring up front (If you have 3 chainrings up front use the MIDDLE RING), with the 4th hardest gear in the back.
Starting from 4-6mph, jump out of the saddle HARD, and SPRINT, spinning the gear up and OUT, as fast as you can for the full time!
Sit down and spin easy in between efforts.
10 min w.u.
MAIN SET 1:
10x 10 second Small Ring Sprints every 2 minutes
20 min Endurance, Cadence 90-100
MAIN SET 2:
3 x 5 min Muscle Recruitment (High Tension) Intervals, cadence 50-55 with smooth, perfect circles, 2:30 endurance (cadence 90-100) in btwn.
Aim to keep your upper body nice and solid for these efforts, keeping your grip on the handle bars firm, yet relaxed. The goal here is NOT Power, but rather continuous muscle tension while keeping a perfectly smooth and circular pedal stroke.
5 min c.d.