BIKE CRIT | ROAD TEAM PWR | WATTS ADVANCED BOOST POWER (WEEKDAY TURBO WEEKEND OUT) 8 weeks

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:08

Sport: Performance Bike Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Distance | Event: One day, multi day, TT and Crit racing

Suitable for: Age Group | Performance Midweek Indoor, Weekend Outdoor (POWER OR HEART RATE OPTIONS)

You will be a long-term athlete, experienced and proficient in your sport and used to training regularly but maybe with little structure or accountability. This programme is suitable for an athlete at the top of their game wanting marginal improvements that make a real difference or an athlete wanting to take the next step up to being one of the top performing in their sport. These performance programmes and their data driven rationale and integral fitness ramp rates will ensure you can become the best you can be with many protocols taken from the UK’s high-performance centres.

Intro week, then 8 Week Cycle Boost Plan Using power, so you'll need a power meter. Start anytime. First week is testing and prep week, training begins in earnest week two. Finishes with a test in week 10. 4 sessions a week, including sub threshold sweetspot, threshold Criss cross and pro rider crit power sessions with optional weekend road ride [can be done indoors] Average Session duration 55 mins, 6 plus hours a week including longer weekend ride

Weekend rides have mirrored sessions, calibrated for power and heart rate so you can use either measurement.

This plan requires a degree of committment, and a willingness to suffer a little, especially the criss cross workouts. Good luck, you'll come out a much stronger cyclist. Following this programme for 4 months last year resulted on one athlete adding 58 watts to his FTP, and moving his whole zones down, so his top end before was his zone 3-4 by the end of it

What you get:
• Video introduction and Welcome, including Crit and racing tip sheet
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Information on all links to connect your training device and Training Peaks+
• Access to bike power software, turbotraining.co.uk FREE until March 2018
• ALL sessions based on YOUR heart rate metrics, option to use FREE power software
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions | warm up and cool down stretches
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training

All training plans on racestronger.com http://bit.ly/racestronger
All Racestronger plans on Training Peaks http://bit.ly/allplans

AG, POWER & Performance plans on racestronger.com http://bit.ly/agegroup
Bike POWER based plans on Training Peaks http://bit.ly/power_me_up

Like and Join on Facebook! http://bit.ly/racestrongerteam

Sample Day 1
1:02:30
71.2TSS
TURBO ELITES | ONE 3x10 SS FTP

To make this shorter, recover for less time, or modify the warm up and cool down, and or shorten the last active 15 mins

Warm up with 10 mins 90RPM Easy, incorporating 3 10 Sec spin ups to 120RPM first 5 mins building to 90RPM Moderate last 2 mins

3 x 10 Minute FTP Intervals

Do the intervals at 91-95% of your FTP and recover for 5 minutes between each interval with an easy spin. End your session with 15 minutes in your endurance zone and keep your cadence 85-92 rpm

Sample Day 3
1:13:00
88.5TSS
TURBO ELITES | A Pyramid P1-3 FTP

Turbo/Rollers/Static Bike: Pyramid Intervals Session

Ride: Cadence 95rpm+ during the efforts and drop below 95rpm for the rests 

Zones: Threshold zone for TT efforts and active recovery for rests


1 minutes Threshold Effort 
1 minutes Active Recovery
2 minutes Threshold Effort 
2 minutes Active Recovery 
3 minutes Threshold Effort 
3 minutes Active Recovery 
4 minutes Threshold Effort 
4 minutes Active Recovery 
5 minutes Threshold Effort 
4 minutes Active Recovery 
4 minutes Threshold Effort 
3 minutes Active Recovery 
3 minutes Threshold Effort 
2 minutes Active Recovery 
2 minutes Threshold Effort 
1 minutes Active Recovery 
1 minutes Threshold Effort 

Cool down routine

Session 2 and every following Week - add 30 seconds to everything except the max effort

Sample Day 5
0:54:00
100.2TSS
CRIT | [2] Plus 3 Interval FTP

Warm up thoroughly for 10 mins incorporate 3 max spins up for a few seconds then straight into: The Plus Three Interval:

Do 3 to 4  3 minute sets
3-4 * [2 minutes at HARD | 30 seconds at HARDER | 30 seconds MAX]
3 minutes recovery between efforts
5 minutes between sets if you need it

Sample Day 7
2:10:00
117.7TSS
2 Hour Sandwich FTP [S]

Easy ride sandwiching intervals, vo2, threshold or sweetspot session accompanying this ride

Sample Day 7
0:56:00
49.3TSS
Sweetspot Intervals SR LTHR [S] 1, 2, 3

Steady State Cycling Intervals  Incorporate into longer ride outside

Session1, 2 and 3
3-4 x 8 min intervals with 6-8 min rest (spinning)

The point is to simulate race type efforts just below lactic threshold which has been proven to add around 4% to TT efforts and delay fatigue in racing by around 9%

Sample Day 7
0:56:00
66.1TSS
Sweetspot Intervals SR FTP [S] 1, 2, 3

Steady State Cycling Intervals  Incorporate into longer ride outside

Session1, 2 and 3
3-4 x 8 min intervals with 6-8 min rest (spinning)

The point is to simulate race type efforts just below lactic threshold which has been proven to add around 4% to TT efforts and delay fatigue in racing by around 9%

Sample Day 8
1:02:30
71.2TSS
TURBO ELITES | ONE 3x10 SS FTP

To make this shorter, recover for less time, or modify the warm up and cool down, and or shorten the last active 15 mins

Warm up with 10 mins 90RPM Easy, incorporating 3 10 Sec spin ups to 120RPM first 5 mins building to 90RPM Moderate last 2 mins

3 x 10 Minute FTP Intervals

Do the intervals at 91-95% of your FTP and recover for 5 minutes between each interval with an easy spin. End your session with 15 minutes in your endurance zone and keep your cadence 85-92 rpm

Paul Gardner
|
Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.

lovetri.com|swimwerkx.com