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Cat 2, Crit Racing, Build 1, Power Based

Author

Dan Hustwayte

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

cycling road cycling advanced power based tss based

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Plan Description

This plan is for Cat 2 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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
13:39 hrs 4:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
13:39 hrs 4:30 hrs
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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

Sample Day 1

2:01:40
115.6TSS
Basic Sprint Workout within Endurance Ride.

building on your sprint workouts in Base 3 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 4 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.

Towards the end of the workout repeat the sprint efforts again.
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 4 minutes with Zone 2 riding building to be ready to sprint again.
 repeat 5 times


Cool down with 10 minutes of Zone 1 riding.

Sample Day 2

2:00:00
89.2TSS
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 3

2:01:00
129.5TSS
Anaerobic Inclining Pyramid

The goal of this work out is to maintain the gains you've made in the previous months whilst keeping your legs primed for race day.

Warm Up

20 minutes of Zone 2 riding.

Main set

All efforts to be performed at maximum effort for the time period.

30 seconds Zone 6 recover for 30 seconds.
1 minute Zone 6 recover for 1 minute
2 minutes Zone 6 recover for 2 minutes
3 minutes Zone 5 recover for 3 minutes
4 minutes Zone 5 recover for 4 minutes
5 minutes Zone 5 recover for 5 minutes

Following intervals continue with Zone 2 riding to improve overall endurance.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 4

2:00:00
89.2TSS
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 5

2:30:00
113.8TSS
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

4:30:00
242.2TSS
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

2:00:40
115.5TSS
Basic Sprint Workout within Endurance Ride.

building on your sprint workouts in Base 3 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 to increase the work load we will reduce the recovery between sprint effort by 30 seconds
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 3 minutes 30 seconds 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.

Towards the end of the workout repeat the sprint efforts again.
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 3 minutes 30 second swith Zone 2 riding building to be ready to sprint again.
 repeat 5 times


Cool down with 10 minutes of Zone 1 riding.

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