v3.1 - CYCLOCROSS / CRITERIUM, Low Volume: 8-Week Race Preparation Plan - Reusable
Cody Waite, Waite EnduranceAll plans by this Coach
Written by Cody Waite, of Waite Endurance
This is part of our most recently updated v3.1 plan series (2019) with all Structured Workouts provided to be used with Smart Trainers and devices of your choosing!
The Race Prep plan picks up where our BASE BUILDER PLANS leave off, and prepares you to race! Your Anaerobic Power, Vo2 Max, and Anaerobic Threshold energy systems are all addressed as your racing approaches.
Our 8-week CX/Crit Race-Prep Plan, v3.1, is designed for the repeatable anaerobic power efforts required in CX & Crit racing. This plan is designed for the rider looking to sharpen up their race day fitness leading up to their A-priority event of the year. This plan is designed to begin after you've completed one of our Base Builder Plans and have your fitness base established. You can also begin this plan without having followed our Base Builder Plans, assuming you have at least 8 weeks building a solid aerobic strength base prior to starting this program.
RACE PREP PLAN:
This 8 week plan is set up in 4 two-week blocks: the first three blocks touch on Peak Power, Anaerobic Power & Vo2 Max repeats, while including a lower priority race every other week to sharpen racing skills. The final block is a Peak/Taper into your "A" event. Each two-week block includes 4 Structured Workouts that focus on the specific energy system demands, and two endurance maintenance rides. Strength training sessions continue from our Base Builder plans in the form of Maintenance sessions that are optional depending on your strength training preferences.
Also included in the plan is our Aerobic Threshold & Anaerobic Power Testing protocol (and calculator spreadsheet) to identify your training zones for the Structured Workouts.
- Our Base Builder Philosophy
- Our Race Prep Philosophy
- Our Cross/Criterium Race Prep Plans
- Listen to Our PODCAST
- Subscribe to Our YouTube Channel
OTHER CX/CRIT RACE PREP OPTIONS:We have both LOW & HIGH volume Race Prep Plans available:
Email Cody directly with questions now or as you go: firstname.lastname@example.org
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:59 hrs||4:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||5:59 hrs||4:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?