Novice Cat 4/5 Base Training Program by Heartrate

Average Weekly Training Hours 09:22
Training Load By Week
Average Weekly Training Hours 09:22
Training Load By Week

This plan is designed as a spring training program leading into the first race of the season for a novice level road cyclist. This is a heart rate based program composed of high quality worked designed to make the most of an athletes’ time.

Each fundamental area of training is developed in a chronological order with a series of group training session strategically placed in order to fully develop the athletes’ abilities before the opening races of the season.

This target user is either a racer with some experience coming off an off-season transition or a racer coming off a full Cyclocross program looking to build form heading into late spring.

Sample Day 2
0:45:00
Trainer, ILT

Isolated Leg Training (ILT) on trainer. After warm-up, alternate 20 to 30 seconds with 1 leg only--the other on a chair. Get in 7-10 minutes with each leg total in the workout. Z-1/2 HR on ILT.

Sample Day 3
1:00:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 4
1:15:00
Steady, moderate effort

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Sample Day 5
0:45:00
Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 6
1:19:59
Hill ride-long climbs

BT: Hilly course with long climbs. Stay in the heart rate 2-3 zones on hills. 70-90 rpm. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs.

Sample Day 7
2:00:00
AeT Steady State

BT: Warm up 20-30 minutes. Then ride 1 hour steady at 20 beats per minute below your 5a zone (LTHR). Observe power at this effort if you have a powermeter. What was your average power for the steady state portion?

Sample Day 9
0:45:00
Trainer, ILT

Isolated Leg Training (ILT) on trainer. After warm-up, alternate 30 to 45 seconds with 1 leg only--the other on a chair. Get in 7-10 minutes with each leg total in the workout. Z-1/2 on ILT.