Cat 5 & 4 Crit Racing - Peak in 8 weeks - by Pro Coach Chris Decker

Author

Christian Decker

All plans by this Coach

Length

8 Weeks

Typical Week

4 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling intermediate multi day power based pace 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.

The Coach of 2x Ironman-Champion Astrid Stienen uses this plan to prepare his athletes for crit races, even in the harsh and legendary areas of the spring classics in belgium. This plan is ideal for beginner and intermediate cyclists who want to perform excellent in cat 5 and 4 crit races and have 5:45 - 8 hours of training time each week. Please note that some additional stretching and massage is recommend. Before starting to prepare for your season you should be familiar with using a heart rate monitor or a watt meter.

The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.

Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

If your are not sure what you actual zones are, there is a free one week test plan in my store.

The workout schedule includes 4 session per week, with one to two rides to boost anaerobic capacity, one interval session to raise your FTP and a long ride at the weekend.

Key workouts in this plan include the following:

Endurance rides: Steady rides of 45 to 120 minutes at FTHR 69-83%.

Long rides : Steady rides of 2h to 3h a 70-72% FTP or 75-77% FTHR spiced with long Sweet Spot intervals from 30-90 minutes.

Intervals/Speed Sessions: Rides featuring intervals at sweet spot, FTP pace and / or VO2max-intervals separated by easy spinning recoveries, as well as sprint intervalls from 8" to 1'.

Tempo rides: Learn to cycle at your Threshold pace.

Have fun and reach your personal goal. triworx-coaching.com makes you #performingperfect. Visit our website (triworx-coaching.com) for more information about us.

Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: triworx@icloud.com.

If you have more goals, you will find a cycle marathon plan, a crit plan and a time trial plan to get ready for these challenges and live your dream. The plans can be found here: https://www.trainingpeaks.com/my-training-plans/triworx-coaching-cycling

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:56

Christian Decker

triworx-coaching.com

You have a dream of reaching goals in sport? As a coach I'll help you making this dream become reality. Pro-Champions as well as Agegroup Champions trust in my skills. I offer remote-coaching combined with weekly Skype calls, to be as close as possible to you. I analyze your training data-driven to get the most efficient plan for you.If you like a more self driven training as a runner I also offer pre built training plans. No matter what you choose, I make your dream reality. Chris

Back to Plan Details

Sample Day 1

1:00:00
50.7TSS
Aerobic ride with 8" sprints

This is an easy aerobic ride to start your prep.
So after a solid warm up and 10' in zone 2, you will start your six sprints. Do one sprint of 8" with full power every 5'. Perform this sprint while rolling on a flat with 73% FTP and sprint full power with a big gear. Right after the sprint go back to 73% FTP until your next sprint will follow.

Of course this is an easy start, but over the next 8 weeks your body will learn to sustain high lactate levels in order to race hard.

Sample Day 3

1:40:00
87.3TSS
Aerobic ride with 8" sprints

The session today is a bit similar to the Tuesday session, but longer and the sprints are performed different on a hill. Coming from a solid pace with 73% FTP you will hit a big gear again with full power for 8", but this time being out of the saddle. Right after the sprint you go back to 73% FTP until your next sprint will follow.

Sample Day 5

1:45:00
113TSS
Aerobic ride with FTP-Intervals

The main task today are 4 FTP-intervals of 6' with a recovery time of 5' in between. While you are riding at your normal cadence, make sure that during the intervals your cadence will be between 100-120 rpm.

Sample Day 6

2:30:00
136TSS
Aerobic ride with Sweet-Spot-Interval

After yesterday FTP-session, you will go longer today and do 25 minutes at sweet spot - 90% FTP.

By the way, if it is not indicated otherwise, do every session with a cadence between 90-100 rpm.


As the sessions on Sundays are a bit longer, make sure that you take enough fluids and energy with you.

Sample Day 8

1:00:00
50.7TSS
Aerobic ride with 8" sprints

So after the longer weekend, we go back to shorter sessions during the week.
This time it is actually the same workout as your first one. We will go for an increased number of intervals on Thursday.

So after a solid warm up and 10' in zone 2, you will start your six sprints. Do one sprint of 8" with full power every 5'. Perform this sprint while rolling on a flat with 73% FTP and sprint full power with a big gear. Right after the sprint go back to 73% FTP until your next sprint will follow.

Sample Day 10

1:40:00
88TSS
Aerobic ride with 8" sprints

So today we increase the number of sprints to 8 and other then last week you will perform the sprints on the flat, coming from a solid pace with 73% FTP and then hit a big gear with full power for 8" again. Right after the sprint you go back to 73% FTP until your next sprint will follow.

Sample Day 12

2:15:00
150.3TSS
Aerobic ride with FTP-Intervals

The main task today are 6 FTP-intervals of 6' with a recovery time of 5' in between. While you are riding at your normal cadence, make sure that during the intervals your cadence will be between 100-120 rpm.

Cat 5 & 4 Crit Racing - Peak in 8 weeks - by Pro Coach Chris Decker

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