Cat 3, Crit Racing, Build 2, Power Based

Average Weekly Training Hours 09:00
Training Load By Week
Average Weekly Training Hours 09:00
Training Load By Week

This plan is for Cat 3 Road racers who's target races are crits. Building on the work of the Cat 3, Crit Racing, Build 1. This plan aims to improve your ability to perform repeated sprints required in crit racing. The Bloc also aims to increase your ability to handle repeated efforts by increasing your body's ability to handle high levels of lactic acid.

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 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 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.

Only rules are no racing.

Sample Day 10
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
1:15:00
52.2TSS
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 17
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 24
1:02:00
56.7TSS
AIS Power Profile Test

This test is designed to identify the strengths and weaknesses of your cycling performance.  From the results of this test you will be able to pick the best training blocks to improve your performance.

This test is to be performed on a stationary trainer.

Warm Up
5 minutes at 75-100W.  This is nice and easy just to get the legs going.

5 second sprint from standing start in a small gear.  This is a maximal effort where you are aiming to spin your legs as hard and fast as you can.

55 seconds recovery.

5 second sprint standing start in a big gear.  Another maximal effort this time trying to push the pedals as hard as you can.

2 minutes 55 seconds recovery.

15 seconds maximum sprint from rolling start. Choose a gear that allows you to spring maximally for 15 seconds.

3 minutes 45 seconds recovery.

30 seconds maximal effort from rolling start.

5 minutes 30 recovery

1 minute maximal effort from rolling start (70-100rpm)

8 minutes recovery

4 minutes maximal effort from rolling start (70-90rpm)

10 minutes recovery

10 minute maximal time trial effort (70-100RPM)

Cool Down for 10 minutes

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