Novice Cat 4/5 Base Training Program by Heartrate
Author
Ryan Gamm
Length
12 Weeks
Typical Week
1 Day Off, 6 Bike
Longest Workout
3:30 hrs
Plan Specs
cycling base period
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Summary
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.
Stats
Sample Day 1
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 2
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 3
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 4
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 5
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 6
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 8
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.