Peak Criterium Racing Form in 6 Weeks, Cat 3-4, M 35+, & M 45+, Heart Rate & Power, 8-12hrs/wk

Average Weekly Training Hours 08:00
Training Load By Week
Average Weekly Training Hours 08:00
Training Load By Week

Do you want to achieve the criterium racing form of your Life? This plan is guaranteed to do just that!

This plan is designed by a former international pro rider and now coach to top professionals and local crit racing stars.

The Plan is designed for men and women racing cyclists in Category 3-4 & Masters 35+ & 45+. This plan will work well for you if you train between 8-12 hours/week on average. Most of the weeks are around 8 hours/week in this plan, with the option to extend ride times.

The training is designed to first increase your threshold power and ability to make repeated accelerations. You will then dramatically increase your VO2 and Anaerobic Power with highly specific intervals. The final weeks will bring on peak form with crit simulation workouts designed and perfected by the pros.

You can use this plan in preparation for a goal criterium race 6 weeks away or before the start of race season. Before starting the plan you should have a good level of endurance fitness and already have performed sub threshold and threshold intervals. Ideally, 2 months+ of regular training should precede this plan.

This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Please note you should receive a "Plan Description" PDF with the plan which includes more details and a link to calculate your specific heart rate or power zones. If you do not receive the PDF please email me at: simonsayscycling@gmail.com.

Sample Day 2
1:30:00
Threshold 2 X 20 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm. Perform 2 x 20 minute Threshold intervals / 85-95 rpm (see Specific Interval Zone pdf). Ride easy for 10 minutes between intervals.

*See Training Zone calculator included with this plan to determine your specific interval zones.

Sample Day 3
1:30:00
Big Gear 8 ON / 2 OFF

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 3-4 X 8 minutes in Zone 3 / 55-65 rpm / 2 minutes spinning in Zone 1-2 / 110-120 rpm.

Relax your grip and upper body, alternate holding in the drops / brake hoods. Focus on smooth pedaling and stay seated as much as possible. Stop if any knee or other abnormal pain.

*See Training Zone calculator included with this plan to determine your specific interval zones.

Sample Day 4
1:30:00
Cross Over 2 x 16 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm. Perform 2 x 16 minute Cross Over intervals / 85 rpm+ (see Specific Interval Zone pdf).

Interval: bring your heart rate or power up to Sub Threshold zone, then alternate 2 minutes at Sub Threshold / 2 minutes in VO2 (5-6 min) for the duration of the interval. Ride easy for 10 minutes between intervals.

*See Training Zone calculator included with this plan to determine your specific interval zones.

Sample Day 6
3:00:00
Endurance with On/Offs 10/20

Ride in Zone 2-3. Keep your cadence over 85 rpm on the flats. You can ride with a group if you can stay under Zone 4. Perform 2 x 5 minute On/Off intervals. Start the interval with a 10 second sprint at 95%, recover for 20 seconds with easy spinning, then sprint again for 10 seconds. Repeat for the interval duration. Gear: 53 x 15-16. Alternate: seated sprint / out-the-saddle sprint. Recover for 5 min+ between intervals.

*See Training Zone calculator included with this plan to determine your specific interval zones.

Sample Day 7
2:00:00
Ride on feel - group option

Road / Zone 1-3 / SS rpm. Ride as you feel with no structured training. You can do a group ride (optional). Enjoy the bike!

Sample Day 9
1:30:00
Threshold crit /sprint 2 x 15 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm. Perform 2 x 15 minute Threshold intervals / 90 rpm+. Every 5 minutes accelerate hard / sprint for 10 seconds out-the-saddle, recover 5-10 sec before resuming Threshold pace. Ride easy for 10 minutes between intervals.

*See Training Zone calculator included with this plan to determine your specific interval zones.

Sample Day 10
0:30:00
High cadence indoors

Rollers or Trainer. Ride in Zone 1 / 115-130 rpm. Focus on good form.

*See Training Zone calculator included with this plan to determine your specific interval zones.

Simon Kessler, Pro Cycling Coach
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Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.