12 Week Winter Base Training Cat 4/5 Racer
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12 Week Winter Base Training Cat 4/5 Racer
Author
Winston David
All plans by this CoachLength
13 Weeks
Typical Week
4 Bike, 3 Day Off
Longest Workout
2:30 hrs
Plan Specs
cycling base period
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Summary
This plan is designed for a category 4/5 racer looking to get in a solid winter base. The athlete will make gains in endurance and will improve lactate threshold by following this plan. There are 4 training days/ week (2 weekday workouts and 2 weekend workouts). The longest ride length is 2.5 hours. Most workouts are hours 1-1.5. The rider can use HR, power, or perceived exertion to follow this plan. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.
Stats
Sample Day 1
Warm-up for 10 minutes at recovery pace (perceived exertion of less than 2). Then do 10 minutes at endurance pace (perceived exertion of 2-3). Then do 3x1 minute intervals at high spin (a cadence of about 110 rpms-120 rpms) at tempo pace (perceived exertion of 3 or 4). Then do 5 minutes at recovery pace (perceived of exertion of less than 2). Then do 5 minutes at LT (perceived exertion of 4 or 5). This 5 minute effort will open you up for the test. Try to keep it at the bottom of this zone for the first 3-3.5 minutes of the 5 minute effort. Recover at recovery pace (perceived exertion of less than 2) for 5-10 minutes before beginning the test. Then do a 20 minute max effort. As far as pacing goes for the test don't start out too hard in the first 10 minutes. Never be breathing ragged during this portion. After you complete the first 10 minutes you should be able to up the pace some, but still should never be breathing ragged for the next 5 minutes. After 15 minutes up the pace again, and during the last 3 minutes really punch it. Try to keep your breathing regulated well until the last 3 minutes. You know you paced yourself well if you are able to up your pace like this and die right at 20 minutes. Recover for at least 15 minutes (perceived exertion of less than 2) after the test.
Sample Day 2
Ride easy today at recovery pace(perceived exertion of less than 2, less than 55% Functional Threshold Power, less than 68% Lactate Threshold Heart Rate).
Sample Day 4
Warm-up for 5 to 10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate). Then ride at endurance pace (about 2-3 on the perceived exertion scale, 56% to 75% of Functional Threshold Power, or 69% to 83% of Lactate Threshold Heart Rate). Cool down for 5-10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate) at the end of the ride.
Sample Day 6
Warm-up for 5-10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate). Then ride at endurance pace(about 2-3 on the perceived exertion scale, 56% to 75% of Functional Threshold Power, or 69% to 83% of Lactate Threshold Heart Rate) for at least 10 minutes. Then do 1x20' tempo interval(about 3-4 on the perceived exertion scale, 76% to 90% of Functional Threshold Power, 84% to 94% of Lactate Threshold Heart Rate). Cool down for at least 10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate) after finishing the interval.
Sample Day 8
Warm-up for 5 to 10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate). Then ride at endurance pace (about 2-3 on the perceived exertion scale, 56% to 75% of Functional Threshold Power, or 69% to 83% of Lactate Threshold Heart Rate). Cool down for 5-10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate) at the end of the ride.
Sample Day 9
Warm-up for 5 to 10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate). Then ride at endurance pace (about 2-3 on the perceived exertion scale, 56% to 75% of Functional Threshold Power, or 69% to 83% of Lactate Threshold Heart Rate). Cool down for 5-10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate) at the end of the ride.
Sample Day 11
Warm-up for 5 to 10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate). Then ride at endurance pace (about 2-3 on the perceived exertion scale, 56% to 75% of Functional Threshold Power, or 69% to 83% of Lactate Threshold Heart Rate). Cool down for 5-10 minutes at recovery pace(a perceived exertion of less than 2, less than 55% of Functional Threshold Power, or less than 68% of Lactate Threshold Heart Rate) at the end of the ride.