Intermediate Cat 3/4 Spring Base Training Program by Heartrate
Author
Ryan Gamm
Length
12 Weeks
Plan Specs
cycling base period
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Plan Description
This plan is designed as a spring training program leading into the first race of the season for a intermediate (Cat 3/4) 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
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bikex6
|
10:41 hrs | 4:30 hrs |
|
Day Offx1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
10:41 hrs | 4:30 hrs | |
|
|
—— | —— |
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. CP180 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 1.5 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. CP180 on ILT.