28 Weeks Of Pure Cycling Performance 2020! Criterium/MTB Focus as final 10 weeks

Author

Paul Ozier

All plans by this Coach

Length

28 Weeks

Typical Week

1 Other, 6 Bike, 1 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling mountain biking beginner intermediate advanced masters power based tss based

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.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.


Faster, Repeatable, Stronger Rider

ZWIFT® is a great platform to use with this plan.

This plan is designed for the cyclist training to race criteriums and/or MTB races, as well as all facets of cycling. The goal of this plan is to develop your skills and abilities for the demanding physical requirements of criterium and MTB racing. Even though the last 10 weeks are focused on two areas, this plan will develop any rider into a better all around performer.

Through years of coaching and racing, I have found that criterium and mountain bike race training compliment each other very well. The final 10 weeks of this 28 week plan target the zones, intervals, efforts required to do well at these events. If you are a criterium racer, the road or trainer is your studio. For mountain bike racers the trainer, road and/or trails will be your studio. If you do both, then mix it up as your choice and have fun!

The plan is built by USA Level II Cycling Coach and Cat II road cyclist Paul Ozier. Paul is an Elite Coach at Peaks Coaching Group. Paul has over 25 years of racing experience and more than 15 years as a cycling coach. Athletes coached by Paul have excelled to new levels, set personal bests, won races for their first time, and taken home Silver and Gold medals in state championships.

This is a 28 week plan. This training will develop your power, repeat-ability, and a great sprint. Repeat-ability of zone 5 and 6 efforts are required for successful criterium racing and MTB racing. The ability to handle high power at high cadence that we so often experience in criterium and/or MTB racing is critical. This plan is great to build overall fitness that will also benefit all types of racing.

We recommend you have the following abilities before beginning this plan:
Cycling 2-3+ hours
Strong base fitness
Road racing and/or criterium race experience
Mountain Bike skills

Workout Files. Daily workouts Auto Sync to Zwift. You can connect your TrainingPeaks account to Zwift so that your daily training plan workouts inside TrainingPeaks automatically sync to Zwift each day. Complete the workout and Zwift automatically syncs to TrainingPeaks with the resulting data. Workout Builder files also can be used on ERG Video, Trainer Road and most other training software. Workout Builder .FIT files can be loaded on your Garmin, Wahoo, etc. to use as a workout while riding outdoors.

Benefits of our Training Plan:
- All plans have a 100% Money Back Guarantee
- Training plans are reusable; tweak your FTP settings and train again at your new found level
- Email access to the coach
- We build plans for athletes of all abilities and experience

 


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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:22

Paul Ozier

Elite Coach @ Peaks Coaching Group

Hindsight is 20/20. "If I knew then, what I know now, I would have been light years ahead of the game”. I am here to help and share the knowledge, lessons, and skills I have learned over the last 30 years so you do not have to spend years with trial and error, hoping to get better.

Specializing in: Road Racing, Criterium, Mountain Biking, Gran Fondo, Centuries, Zwift Racing. Plans for all abilities and experience levels from Beginners, Seasoned Riders, Masters, and Pro.

Back to Plan Details

Sample Day 1

1:10:00
65.3TSS
Tempo 2 x 20

Warm Up
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Simple 2 x 20 minutes at Tempo workout.
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8 minutes easy between each effort.
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Cool Down 10 minutes.

Sample Day 2

1:00:00
63.6TSS
60 Minutes BIG Gear on Trainer

WU 10 minutes spinning 100-110 rpm. Get good and warmed.
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Then get in 4 minutes at 75-80 rpm mashing a heavy gear (53 x 16, 15, 14?) Then spin 1 minutes easy. Repeat for a total of 8 reps. Focus on a silent upper body and a smooth stroke. Watts at 85-90% of FTP.
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Cool down 10 mins spinning a very easy gear.

Sample Day 3

1:00:00
20.3TSS
Easy Spin

Easy zone 1 mostly, some zone 2 OK, just easy to loosen up.

Sample Day 4

0:45:00
15.2TSS
Active Recovery 45

Zone 1 active recovery today. 45 minutes. Nice and easy. No burn, no power. Just spin and loosen the legs.

Sample Day 5

1:19:00
111TSS
Day 1 - Fatigue Testing - 15 sec, 1 min, 5 min (FTP)

Day 1 Testing
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Download the attached Zwift .zwo file right above this text box.
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Place the .zwo file in your Documents>Zwift>Workout>xxxx (yourUser ID #) folder
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The workout builder here is just for reference. The .zwo file is what you need to use for the test while riding Zwift.
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Today is 2 x 1 minute all out efforts. Hit it super hard for the first 30 seconds, hammer it out, and you will be dying in the last 10 seconds...crank it out!!
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Then you will do 1 x 5 minute effort. You know your 5 minute power. Use that as a guide, but push harder as the effort goes along. The goal is to push and push so you have a solid 5 minutes without dying early, and hitting a new best.
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Last is 2 x 15 seconds all out sprints. Get your gears set up so you do not spin out too early. Shifting is OK and will be needed as the gear winds up quickly. Start your sprint at 85ish rpm, wind it out, shift, shift, shift... If it went OK, use the same gearing, If it was off, adjust your starting gear so you can really nail the watts.
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Each Free Ride section in Zwift is set up at a longer duration than the effort you will be doing. This will allow you a few seconds to let Zwift disconnect from ERG mode and have you providing the watts for this effort vs Zwift controlling resistance.
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Use your lap button and hit it hard for the duration of the prescribed effort. You will have 'free ride' time left over. Use it to catch your breath. Then Zwift will take over again in ERG mode providing resistance for the recovery pace.
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If you need a longer cool down that is fine, just keep it zone 1. Tomorrow is another test day. Get a recovery drink, eat healthy, hydrate. Be ready to set some good numbers tomorrow.
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Testing is training - today and tomorrow are awesome training days!

Sample Day 6

1:21:50
93TSS
Day 2 Testing - FTP Test

Day 2 Testing
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Download the attached Zwift .zwo file right above this text box.
-
Place the .zwo file in your Documents>Zwift>Workout>xxxx (yourUser ID #) folder
-
The workout builder here is just for reference. The .zwo file is what you need to use for the test while riding Zwift.
-
Today's testing is 1 x 5 minutes all out, just like yesterday. Then you will do a 20 minute all out FTP test.
-
Each Free Ride section in Zwift is set up at a longer duration than the effort you will be doing. This will allow you a few seconds to let Zwift disconnect from ERG mode and have you providing the watts for this effort vs Zwift controlling resistance.
-
Use your lap button and hit it hard for the duration of the prescribed effort. You will have 'free ride' time left over. Use it to catch your breath. Then Zwift will take over again in ERG mode providing resistance for the recovery pace.
-
If you need a longer cool down that is fine, just keep it zone 1. Get a recovery drink, eat healthy, hydrate.
-
Testing is training - today and tomorrow are awesome training days!

Sample Day 8

1:12:00
77TSS
SST 50 Minutes

SST (Sweet Spot) Week.

WU by spinning 10 minutes getting watts into zone 3 Tempo.
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MS 50 minutes SST (Sweet Spot) 88-93% of FTP. If you are not up to a straight 50 minutes, then break this into 20, 20, 10 or similar. BUT, only 1-2 minutes rest between intervals. Too much rest will defeat the performance gains if the longer time spent at SST.
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CD 5 minutes very easy spinning.

28 Weeks Of Pure Cycling Performance 2020! Criterium/MTB Focus as final 10 weeks

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