Cat 3, Crit Racing, Build 1, Power Based

Average Weekly Training Hours 09:04
Training Load By Week
Average Weekly Training Hours 09:04
Training Load By Week

This plan is for Cat 3 Road racers who's target races are criteriums. This plan aims to improve your ability to handle short repeated efforts of crit racing. Improving your sprint speed and technique whilst also improving your body's ability to handle high amounts of lactic acid.

Sample Day 2
1:10:50
62TSS
Basic Sprint Workout within Endurance Ride.

This workout is designed to increase your sprint power and technique.
This workout is designed to help you deal with repeated fast acclerations out of corners on a crit circuit.

Warm up:

20 minutes of Zone 2 riding using your preferred cadence.

Main set.

From a rolling start, select a gear that you means you will start your sprint from a cadence of around 90rpm.  Perform a maximum effort sprint for 10 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 5 minutes with Zone 2 riding building to be ready to sprint again.

Repeat 5 times.

After Sprint intervals continue Zone 2 riding to work on your Endurance.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 3
1:00:00
39.7TSS
Zone 2 Endurance Ride

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

Sample Day 4
0:59:00
62.3TSS
Anaerobic Endurance Pyramid

This workout is designed to improve your ability to repeatedly respond to changes in pace.

Warm up with 20 minutes of Zone 2 riding.

Main set.

The main set is a pyramid, the time of the intervals starts small and increases to a peak before coming back down again.
All intervals are performed in Zone 6, which equates to going as hard as you possibly can for each interval.

Begin with a 30 second maximum effort followed by 30 seconds of rest.
This is immediately followed by a 1 minute maximum effort followed by a 1 minute rest.
Again this is immediately followed by a 2 minute maximum effort followed by a 2 minute rest.
After 2 minutes you'll go back into another 2 minute maximum effort followed by 2 minutes of rest.
Immediately into a 1minute maximum effort followed by a 1 minute rest.
Finally follow this with a 30 second maximum effort and then recover.
Once recovered continue with 15 minutes of Zone 2 riding.

Cool down with 10 minutes of zone 1 riding.

Sample Day 5
1:30:00
64.6TSS
Zone 2 Endurance Ride

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

Sample Day 6
1:30:00
64.6TSS
Zone 2 Endurance Ride

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

Sample Day 7
3:30:00
185.9TSS
Weekend Group Ride

The goal for todays ride is to enjoy a ride with friends.  After spending the week training hard have some time to enjoy your riding.
During this ride spend as much time as you can riding close to others in the group to get re accustomed to the close nature of a crit pack.  If your riding mates are up for it even practice some gentle shoulder bumping.
Only rules are no racing.

Sample Day 9
1:16:00
68.8TSS
Basic Sprint Workout within Endurance Ride.

This workout is designed to increase your sprint power and technique.
This workout is designed to help you deal with repeated fast acclerations out of corners on a crit circuit.

This week we will add an additional sprint into the mix.

Warm up:

20 minutes of Zone 2 riding using your preferred cadence.

Main set.

From a rolling start, select a gear that you means you will start your sprint from a cadence of around 90rpm.  Perform a maximum effort sprint for 10 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 5 minutes with Zone 2 riding building to be ready to sprint again.

Repeat 6 times.

After Sprint intervals continue Zone 2 riding to work on your Endurance.

Cool down with 10 minutes of Zone 1 riding.

Dan Hustwayte

Short Story
****
10 years of experience in endurance performance.
Master's Degree in Sport and Exercise Physiology
Personal Trainer
Cycling Coach
Average endurance athlete