Cat 3, Crit Racing, Build 1, Power Based

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

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 1
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 3
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 4
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 5
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 8
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 12
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.

Only rules are no racing.

Sample Day 19
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.

Only rules are no racing.

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