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12 Week Winter Base Training Cat 4/5 Racer


Winston David

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13 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
5:01 hrs 2:30 hrs
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
5:01 hrs 2:30 hrs
Day Off
—— ——

Training Load By Week

Winston David

Supertuck Cycle Sport, LLC

I currently offer one coaching plan for athletes. This plan includes a custom power based training plan that is updated weekly, up to 2 phone calls per week, and unlimited email contact. I also offer tactical advice for races, and I ride with my athletes whenever this is possible with my schedule and their schedule. If you would like any more info please visit my website at

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