Cat 2 & 1 Crit Racing - Peak in 8 weeks - by Pro Coach Chris Decker
Christian DeckerAll plans by this Coach
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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 advanced and master cyclists who want to perform excellent in cat 2 and 1 crit races and have 6:00 - 16 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 ride 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 3h to 5h 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 (a.k.a power blocks) separated by easy spinning recoveries, as well as sprint intervalls from 8" to 1'.
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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: email@example.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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||10:55 hrs||5:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||10:55 hrs||5:00 hrs|
Training Load By Week
Sample Day 1
Today is all about getting started after a solid season prep and maybe a training camp.
So it is an easy aerobic ride of 1h 45minutes spiced with 5 short 1' intervals at 130-150% FTP, and a short recovery time of 1' as well. Please perform the intervals with a cadence of 100-120 rpm.
Sample Day 2
As it is the first week of your prep for the first crit of the season, we stay easy within the first week.
After 75' easy minutes, you'll go for 2x5' at 110% FTP, with a recovery time of 5' in between. Please make sure that you are fully recovered before starting the second interval.
Sample Day 3
Today stay easy as it is the first week of the plan. We increase the length a bit to 2h 15' and do two short intervals at your FTP.
After 755' easy minutes, you'll go for 2x5' at 100%FTP, with a recovery time of 5' in between. Please make sure that you are fully recovered before starting the second interval.
No technical instructions, as we start easy.
Sample Day 5
Today is an aerobic ride of 3h spiced with some short 8" sprints, which are all out.
Please do the sprints with a big gear and all out. It is just some metabolic boost and nothing else in todays session.
As the ride is getting longer please make sure that you have enough fluids and energy with you.
Sample Day 6
After yesterday short sprints, you will go longer today and do 25 minutes at sweet spot - 90% FTP.
As the sessions on Saturdays and Sundays are a bit longer, make sure that you take enough fluids and energy with you.
Sample Day 8
As crit racing includes a lot of situations were you need to sustain power output above your FTP we need to include such simulations to your training. Today we will start doing so.
So you will do 3 sets of 4'VO2-max followed by 1' at anaerobic capacity (to escape from the peloton for example). Please note, that the intervals should be done with a cadence of 100-120 rpm.
Sample Day 9
So today we do 8 sprints and other then last week you will perform the sprints on a hill, coming from a solid pace with 73% FTP and then hit a big gear with full power for 8" while being out of the saddle. Right after the sprint you go back to 73% FTP until your next sprint will follow.