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.
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.
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.
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.
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.
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.
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.