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