Solid Time Criterium Builder | 8-12hrs | Weeks 1-6

Average Weekly Training Hours 08:35
Training Load By Week
Average Weekly Training Hours 08:35
Training Load By Week

This plan is designed to maximize training time while sharpening your anaerobic and neuromuscular power production as you finish preparing for a criterium. Each workout was created using the new TrainingPeaks workout builder, giving a powerful visual representation of interval design and progression. No more complicated and confusing instructions, every workout is displayed graphically and automatically calculates specific power targets based on your FTP while also exporting to your Garmin, Zwift, or other training apps. To get a feel for the design of this workout plan please check out this link. http://datadrivenathlete.com/training-plans/ If you have any other questions about my training plans or coaching please feel free to contact me. https://datadrivenathlete.com/contact/ Thanks for your interest and good luck! Nate Dunn Founder/Head Coach Data Driven Athlete

Sample Day 2
0:45:00
20TSS
03--45m @ Active Recovery or Day Off

Active recovery spin or complete day off. Should be no pressure on the pedals riding painfully slow. If possible shoot for something that is perfectly flat.

If you would prefer to take a complete day off the bike then do that. Either choice is fine.

Sample Day 3
1:30:00
99.8TSS
1 1/2hr @ Anaerobic Capacity Power Test

Easy Endurance/Tempo ride where you're going to throw in a few absolute, PR setting, mind altering explosive efforts so we can understand a bit more about your anaerobic capacity.

You'll be doing one 30 second, one 60 second, and one 120 second effort.

Pick a hill with a slight incline for each of these and make sure you're giving yourself at least 10 minutes of rest between each effort. Give. It. The. Beans.

Sample Day 5
1:22:00
87.8TSS
1 1/2hr @ Neuromuscular Power Test

Easy Endurance/Tempo ride where you're going to throw in a few absolute, PR setting, mind altering explosive efforts so we can understand a bit more about your neuromuscular power.

You'll be doing two 15 second efforts.

Pick a hill with a slight incline for each of these and make sure you're giving yourself at least 10 minutes of rest between each effort. Give. It. The. Beans.

Sample Day 6
3:00:00
232.5TSS
3hr Hill Ride or Group Ride

Head for some hills or rollers either on your own or with a group. If you're riding solo focus on attacking each hill or roller at your threshold intensity.

Don't worry so much about your power numbers, just go off of how you feel and enjoy the flexibility of riding at an intensity that feels comfortably hard.

If you're riding with a group focus on doing something different. Try attacking and going off the front. Try attacking mid climb. Try attacking at the base of the climb and holding off your teammates.

Enjoy the dynamic nature of riding with a group and experimenting with new tactics as you become more familiar with your own limits in different situations.

Sample Day 7
1:30:00
102.5TSS
1 1/2hr @ Tempo-09 Unstructured

Head out for about 1 1/2 hours of ride time. Climbs or flats are both fine. Gauge your effort off an RPE of 6 or 7, staying around Tempo for the majority of the ride

Sample Day 9
1:30:00
97.4TSS
1 1/2hr @ Anaerobic Power Higher 03

This workout will improve your ability to smash higher power outputs using your ATP-CP and Glycolytic (anaerobic) energy systems.

Execute 6 X 30s (AC30) efforts coupled with 10m rest periods. Don't worry about pacing your effort with power, go all-out and you're good.

Sample Day 10
2:00:00
131.7TSS
2hr @ Tempo-15 Ramps

Tempo ride where you should find the effort challenging but not too painful. During each main segment of Tempo you're going to execute a ramp each 10 minutes. Start the first minute of the Tempo interval 10w under your interval target. At the 10 minute mark ramp up to your interval target. At the 20 minute mark ramp up to 10w over your interval target. In short you're going to do 10 minutes @ 10w under, 10 minutes @ target, and 10 minutes @ 10w over target for each 30 minute tempo interval.

Nate Dunn M.S.
|
Data Driven Athlete

As a full-time cycling coach I'm most excited about helping cyclists of all abilities discover what they’re capable of.

No matter your goals, I'm passionate about applying my background in exercise science and sports nutrition to help you train smarter, eat better, and ride faster.

If you’re in Sacramento, San Francisco, or the Northern California area, contact me to set up a consultation. If online coaching works best, let’s connect over email, phone, or Skype.