Base Training Program, Cat 3, 12-Week, HR and Wattage-Based

Average Weekly Training Hours 10:23
Training Load By Week
Average Weekly Training Hours 10:23
Training Load By Week

This program presents a base training plan for 12 weeks. It is composed of three building blocks with 3 week build cycles followed by a rest week. The program is designed for the intermediate level cyclist (Category 3), age 25-45. The time commitment is 8-12 hours per week. The training plan is built around enhancing threshold power, short burst power, sprinting, and pedal stroke.

Sample Day 1
0:45:00
Custom

10 min cardio warm-up on bike. Adaptation Resistance Training Then 3 sets of 20 reps @ 40% of 1 rep max. (after 20 reps you should feel fatigued. Start light if in doubt) Exercises: 1. Crunches (body wt), 2. Squats or leg press, 3. Dead lift or step-ups, 4. Push-ups (body wt), and 5. Hamstring curls on physioball. If you are not familiar or experienced with resistance training you must start with hands-on instruction from a personal trainer to determine if these exercises are appropriate. Cool down with 5 minutes of easy Z1 spinning on a stationery bike.

Sample Day 2
1:00:00
Custom

Endurance with Pedal Drills Zone 2 HR or endurance wattage on trainer or rollers. Every 15 min shift to a bigger gear that will have yo at a cadence of 60-70 and focus on driving the pedals for the complete 360 degree rotation for 1 minute. 4 Total.

Sample Day 3
1:15:00
Custom

Cross Training Choose an endurance sport other then cycling: running, rowing, nordic skiing, hiking, snowshoeing, rollerblading, ice skating, et.

Sample Day 4
0:45:00
Custom

10 min cardio warm-up on bike. Adaptation Resistance Training Then 3 sets of 20 reps @ 40% of 1 rep max. (after 20 reps you should feel fatigued. Start light if in doubt) Exercises: 1. Crunches (body wt), 2. Squats or leg press, 3. Dead lift or step-ups, 4. Push-ups (body wt), and 5. Hamstring curls on physioball. If you are not familiar or experienced with resistance training you must start with hands-on instruction from a personal trainer to determine if these exercises are appropriate. Cool down with 5 minutes of easy Z1 spinning on a stationery bike.

Sample Day 4
0:30:00
Custom

Easy Spin Jump on a trainer or rollers, or outside for 30 min in zone 1 HR or recovery wattage.

Sample Day 5
1:15:00
Custom

Cross Training Choose an endurance sport other then cycling: running, rowing, nordic skiing, hiking, snowshoeing, rollerblading, ice skating, et.

Sample Day 6
0:30:00
Custom

Easy Spin Jump on a trainer or rollers, or outside for 30 min in zone 1 HR or recovery wattage.

Russell Cree
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Upper Echelon Fitness, LLC

Optimal Performance for Cycling.

Training plans and coaching for competitive and recreational cycling. We have experience with many disciplines, including:

  • Road Racing
  • Time Trials
  • Criteriums
  • Touring
  • XC Mountain Biking
  • Enduro and All-Mountain
  • Track
  • Cyclocross
  • Gravel/Adventure