Cat 1, Crit Racing, Peak Races, Sunday Races, Power Based

Author

Dan Hustwayte

All plans by this Coach

Length

4 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling advanced power based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan is designed for Cat 1 races ready to race at the Peak of their fitness in a series of crit races. With Races on a Sunday each weekend you will start with 2 preparation races in weeks 1 and 2 before your 2 weeks of absolute peak performance where you will schedule your most important races of the year.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:42

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

Back to Plan Details

Sample Day 1

3:00:00
138.4TSS
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 2

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 1 hour of Zone 2 riding to loosen the legs.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 4

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 1 hour of Zone 2 riding to loosen the legs.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 6

2:00:00
89.2TSS
Zone 2 Endurance Ride course recon

Endurance Ride today, to go and check out the course of your race (if possible).  Take it easy and use todays short ride to sus out a plan for tomorrows race.  make sure to take note of any hazards on the course.

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 8

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 9

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 1 hour of Zone 2 riding to loosen the legs.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 11

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 1 hour of Zone 2 riding to loosen the legs.

Cool down with 10 minutes of Zone 1 riding.

Cat 1, Crit Racing, Peak Races, Sunday Races, Power Based

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