Cat 1, Crit Racing, Peak Races, Thursday Races, Heart Rate Based

Average Weekly Training Hours 07:41
Training Load By Week
Average Weekly Training Hours 07:41
Training Load By Week

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 Thursday 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.

Sample Day 1
2:01:00
84.7TSS
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 the intervals complete 1 hour of Zone 2 riding to loosen the legs.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 3
2:00:00
58.3TSS
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 4
0:25:00
15TSS
Race Warm up

Aim to complete this workout as close to the start of your race as possible.  Can be completed on road or trainer.

Begin with 5 minutes of Zone 2 riding to get loosened up.
Follow this with two 30 second High cadence efforts in a very easy gear separated by 30 seconds recovery.
Then starting at the top of Zone 2 gradually ramp up your effort to just below FTP for the next 4 minutes.  Recover with Zone 2 riding for 5 minutes then repeat 4 minute ramp.
Finish warm up with 5 minute Zone 2 riding finishing as close to start time as possible.

Sample Day 5
3:00:00
183.2TSS
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 6
2:01:00
84.7TSS
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 the intervals complete 1 hour of Zone 2 riding to loosen the legs.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 8
2:01:00
84.7TSS
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 the intervals complete 1 hour of Zone 2 riding to loosen the legs.

Cool down with 10 minutes of Zone 1 riding.

Sample Day 10
2:00:00
58.3TSS
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.

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