Road and Circuit Race - Base to Race 24 Week Plan

Average Weekly Training Hours 10:22
Training Load By Week
Average Weekly Training Hours 10:22
Training Load By Week

This plan is recommended for Experienced Cat 4s, Cat 3s, and new Cat 2 road racers who are focusing on circuit races and road races 2-4hrs in length. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be between 10-12 hours of training, with recovery weeks around 7 hours of training. This plan will take you from the start of base training through your first A priority race. This plan is designed for those who have flexible work/school schedules as there are some lengthy mid-week endurance rides. Additionally, this plan incorporates running and strength training. Plan to spend 10-12 hours a week training. The plan starts with a 12 week base period where endurance and efficiency are the focus. During this phase, workouts include endurance rides, weight training, running, and efficiency drills. As the program progresses, weights and running are phased out, and more intense intervals begin. After the base period, you will start the 8 week build period. During this phase the emphasis will be increasing threshold power, speed, and your ability to attack. The plan concludes with a two week taper before your A priority event. Throughout the plan you will perform field tests to gauge fitness and there are opportunities to incorporate level B and C races. As always, custom plans can be created specifically for your needs, contact Pete at www.holdfastcoaching.com

Sample Day 2
0:30:00
30 Min Run

30 Min Run Easy Pace (Zone 2-3 HR)

Sample Day 2
1:30:00
Transition Weights

Tranistion Weights

Sample Day 3
1:00:00
Spin Ups

With a light resistance, gradually increase your cadence to the max you can hold without bouncing. Then hold that cadence for as long as you can. Heart rate and wattage have no significance. These are best performed on a trainer or flat roads.

Sample Day 4
2:00:00
Endurance Miles

Endurance Miles Zone 2-3

Sample Day 6
0:30:00
30 Min Run

30 Min Run Easy Pace (Zone 2-3 HR)

Sample Day 6
1:30:00
Transition Weights

Tranistion Weights

Sample Day 7
2:30:00
Endurance Miles

Endurance Miles Zone 2-3

Pete MacLeod
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Hold Fast Coaching

Specializing in Mountain Bike Racing, Cyclocross, and Road Racing. Nutritional Review, Guidance, and Planning.

Hold Fast Coaching offers monthly coaching at $200 per month with unlimited communication as well as personalized monthly training plans for just $100.