Crit, Road Race, TT All-Rounder Build and Taper (6-10.5 hours/week)

Author

Jack Hain

Length

13 Weeks

Typical Week

2 Strength, 5 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based hr based strength

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Summary

This is a 12 week plan designed optimize your metabolic systems for racing. This plan primarily focuses on building the anaerobic and neuromuscular power necessary to do well in race situations, while maintaining the aerobic fitness you built during base training. If you haven't already, I highly recommend completing "Winter Base Training: Build Your Aerobic Engine - 8-12 hours/week" before beginning this plan. Having a strong aerobic base before you begin your race-specific build will allow you to lean down and produce higher power for all sub-maximal power durations (>~3 minutes).

This plan primarily focuses on building the anaerobic and neuromuscular power necessary to do well in race situations this will:
-Improve your sprint power by training the creatine phosphate and neuromuscular systems.
-Boost your power across 30 second to 3 minutes durations by training your anaerobic capacity.
-Increase your power produced at V02 max, or durations lasting 3 to 8 minutes, by optimizing your anaerobic endurance.
-Allow you push higher power across 8+ minutes by improving your muscular endurance and maintaining the aerobic fitness you built during base.

A few important notes:
-On endurance (Zone 2/55-75% threshold power), pay attention to your heart rate. If your heart rate is drifting above the prescribed zone and it gets significantly harder to maintain your power output, use heart rate to determine how hard you go.
For Reference:
Power <55% threshold = Zone 1 = Less than 81% of LTHR (Threshold Heart rate)
Power between 55-75% threshold = Zone 2 = 81% to 89% of LTHR
Power between 75-90% threshold = Zone 3 = 90% to 93% of LTHR
Power between 90-105% threshold = Zone 4 = 94% to 99% of LTHR
Power between 105-120% threshold = Zone 5a 100% to 102% of LTHR
Power between 120-150% threshold = Zone 5b = 103% to 106% of LTHR
Power > 150% threshold = Zone 5c More than 106% of LTHR
It's ok if this means your power drifts below the prescribed zone while your heart rate is in the prescribed zone. This is called cardiac drift and means that you need to let your power slip to build/maintain your aerobic base effectively. Letting your heart rate continue to climb will overtax your aerobic system and will prevent you from maximizing your training adaptations.

-Please feel free to reach out to me with any questions you have, if you find anything confusing, or you find typos. I'm here to help.


Technical Notes on what this plan does:
-Maximize mitochondrial density. It is believed within the scientific community that building your aerobic base increases the number of mitochondria, while building anaerobic fitness increases the size of your mitochondria. Building larger mitochondria through anaerobic training after focusing on increasing the number of mitochondria during base training will allow you to reach peak race fitness.
-Increase blood plasma volume. This decreases the viscosity of your blood, increasing efficiency. This is something you will already have begun to improve during base.
-Increase sprint power by working your creatine phosphate system and improving your neuromuscular efficiency.
-Increase short power durations (-Increase power at V02 max by working on anaerobic endurance, anaerobic capacity, and neuromuscular efficiency.
-Increase power production at your lactate threshold by training your muscular endurance, anaerobic endurance, anaerobic capacity, and neuromuscular efficiency.
-Interconversion of fast twitch muscle fibers from type IIb to type IIa. This increases your fat burning capacity, conserves muscle glycogen to attack and respond to attacks, and improves power production for durations from several minutes to several hours. This is pertinent to finishing strong in races and producing large amounts of power over extended periods.
-Increased muscle capillarization. This increases power output by allowing your body to transport a greater quantity of nutrients to yo

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:11

Back to Plan Details

Sample Day 1

0:30:00

Cycling Specific Core Routine. I recommend Tom Danielson's Core Advantage routines. It is available on Amazon. I also have a wide variety of routines available. Please feel free to email me if you're interested in one.

Sample Day 2

0:45:00
15TSS
Easy Spin/Aerobic Maintenance

Sample Day 3

0:45:00
15TSS
Easy Spin/Aerobic Maintenance

Sample Day 4

0:30:00

Cycling Specific Core Routine. I recommend Tom Danielson's Core Advantage routines. It is available on Amazon. I also have a wide variety of routines available. Please feel free to email me if you're interested in one.

Sample Day 5

1:00:00
50TSS
5 Minute Test

5 minutes of spinning at <55% threshold power.

10 minutes 55-75% Threshold Power, including:
1 minute right leg only (nice and easy-keep left clipped it but just “along for the ride”. Focus on engaging hip flexors and hamstrings on the upstroke)
1 minute easy
1 minute left leg only (keep left clipped it but just “along for the ride”)
1 minute high cadence at less than 75% threshold power - ride at the highest cadence you can without bouncing in your saddle. Keep it as smooth and efficient as possible.
5 minutes at 55-75% threshold.
5 minutes at 80% threshold
5 minutes at 90% threshold
1 minute at 110% threshold.
5 minutes easy

5 minute time trial. Try and keep your power steady or increasing slightly towards the end.

Spin easy to recover then finish the rest of the ride at 55-75% of threshold power with the last 10 minutes under 55% of threshod.

Sample Day 6

1:00:00
80TSS
30 Minute Test

5 minutes of spinning at <55% threshold power.
10 minutes 55-75% Threshold Power:
1 minute right leg only (nice and easy-keep left clipped it but just “along for the ride”. Focus on engaging hip flexors and hamstrings on the upstroke)
1 minute easy
1 minute left leg only (keep left clipped it but just “along for the ride”)
1 minute high cadence at less than 75% threshold power - ride at the highest cadence you can without bouncing in your saddle. Keep it as smooth and efficient as possible.
5 minutes at 80% threshold
5 minutes at 90% threshold
5 minutes easy

30 minute time trial. Try and keep your power roughly even. For the first 8 minutes, keep your power about 3% lower than you think you can maintain for the full 30 minutes. The middle 17 should be spent at goal power output. During the last 5, you should empty the tank. This will be your threshold power output until your next power test.

Spin easy to recover then finish the rest of the ride at 55-75% of threshold power with the last 10 minutes under 55% of threshod.

Sample Day 7

3:00:00
145TSS
Force Reps+Endurance

8 minutes <55% threshold power

1 minute right leg only (nice and easy-keep left clipped it but just “along for the ride”. Focus on engaging hip flexors and hamstrings on the upstroke)
1 minute easy
1 minute left leg only (keep left clipped it but just “along for the ride”)
5 minutes 55-75% threshold power
5 minutes slow build from .75% threshold power to threshold power
2 minute easy spin

3x5 second seated low cadence sprints. Start around 30 RPMs then spin up as hard as you can. Make sure to engage core, keeping your back flat. 3 minute easy spin recoveries in between.

Finish the rest of the ride 75% threshold then cool down for 10 minutes at less than 55% threshold power.

Crit, Road Race, TT All-Rounder Build and Taper (6-10.5 hours/week)

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