Peak Criterium Racing Form in 6 Weeks, Cat 4-5 & Masters B, Power (New Workout Builder), 6-8 hrs/wk

Average Weekly Training Hours 07:17
Training Load By Week
Average Weekly Training Hours 07:17
Training Load By Week

This is a new and enhanced version of this highly successful training plan with proven results. The goal is for you to achieve top race form specifically for criterium type racing in 4-6 weeks from starting the plan. This training plan is designed by former international pro and top cycling coach Simon Kessler of www.simonsayscycling.com. This plan is the result of 25 years of professional racing and coaching experience combined with the latest training methods and research. Each week the training averages between 6-8 hours/week with a greater emphasis on quality intervals versus training hours. Using this plan with your Performance Management Chart your Training Stress Balance (TSB) is projected to be positive (10+) by the end of the plan as your hit your peak for your goal races. Please note this plan only works with power and is designed with the new Workout Builder Format. Simply input your current Threshold power in TrainingPeaks under “Zones” to see your specific power targets for each session. You can download any ride with the new Workout Builder Format into different file formats (ERG, MRC, FIT, ZWO) for upload to your Garmin, Cycle Ops Virtual Training, Zwift, Trainer Road, and many more. Before starting the plan you should have a good level of endurance fitness, be accustomed to training 6-8 hours/week, and already have performed some higher intensity training.

Sample Day 2
1:17:00
80TSS
Threshold Cadence 8 On / 2 Off (X 4)

Threshold intervals. Your target power is listed for each 8 minutes. Aim to average within 10 watts (above or below) the target power number shown. 

This interval session works different cadence ranges. Be mindful of which cadence range feels best for you (higher or lower cadence).

Sample Day 3
1:11:00
58TSS
Big Gear (3 x 10 min)

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer - drop zone by 20 watts). Stop if you have any knee or other pain

Sample Day 4
1:12:00
92.6TSS
Cross Over (2 x 16 minutes)

Alternating every 2 minutes the following power intensities listed below (2 x 16 minutes total). 

Your target power is listed. Aim to average within 10 watts (above or below) the power listed.

Sample Day 6
2:00:00
99.9TSS
Endurance with On/Offs 10/20

Ride mostly in Zone 2-3. Keep your cadence over 85 rpm on the flats. 

Perform 2 x 5 minute On/Off intervals. Start the interval with a 10 second sprint at 95%, recover for 20 seconds with easy spinning, then sprint again for 10 seconds. Repeat for the interval duration. Gear: 53 x 15-16. Alternate: seated sprint / out-the-saddle sprint. Recover for 5 min+ between intervals.

Sample Day 7
1:45:00
93.3TSS
Tempo Big Gear

Your target power is listed for big gear tempo riding. Aim to average within 10 watts (above or below) the target range.

This session gets slowly more fatiguing. Your goal to stay smooth and consistent throughout and finish strong!

Sample Day 9
1:13:00
89.9TSS
Threshold + 30/30 Intervals (2 X)

Threshold + 30/30 intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.

Sample Day 10
1:11:00
58TSS
Big Gear (3 x 10 min)

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer - drop zone by 20 watts). Stop if you have any knee or other pain

Simon Kessler, Pro Cycling Coach
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Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.