v3.1 - CYCLOCROSS / CRITERIUM, Low Volume: 8-Week Race Preparation Plan - Reusable

Average Weekly Training Hours 05:59
Training Load By Week
Average Weekly Training Hours 05:59
Training Load By Week

Low-Volume 8-Week Race Prep Plan for CX or Criteriums - v3.1 - Re-Usable

S6

Written by Cody Waite, Endurance Coach, Professional Endurance Athlete and co-owner of Sessions:6 Sport Performance

This is part of our most recently updated v3.0 plan series (2018) with all Structured Workouts provided to be used with Smart Trainers and devices of your choosing!

The Race Prep plan picks up where our Base Build Plan leaves off, and prepares you to race! Your Peak Power, Anaerobic Power and Vo2 Max energy systems are all addressed as you enter your race season.

Our 8-week CX/Crit Race-Prep Plan, v3.1, is designed for the repeatable anaerobic power efforts required in CX & Crit racing. This plan is designed for the rider looking to sharpen up their race day fitness leading up to their A-priority event of the year. This plan is designed to begin after you've completed one of our Base Builder Plans and have your fitness base established. You can also begin this plan without having followed our Base Builder Plans, assuming you have at least 8 weeks building a solid aerobic strength base prior to starting this program.

Overview:

RACE PREP PLAN:This 8 week plan is set up in 4 two-week blocks: the first three blocks touch on Peak Power, Anaerobic Power & Vo2 Max repeats, while including a lower priority race every other week to sharpen racing skills. The final block is a Peak/Taper into your "A" event. Each two-week block includes 4 Structured Workouts that focus on the specific energy system demands, and two endurance maintenance rides. Strength training sessions continue from our Base Builder plans in the form of Maintenance sessions that are optional depending on your strength training preferences.

Also included in the plan is our Aerobic Threshold & Anaerobic Power Testing protocol (and calculator spreadsheet) to identify your training zones for the Structured Workouts. You will test once beginning the plan and again near the end of the plan to validate your improvements.

REUSABLE: You can easily reuse this plan within your racing season as you recover and rebuild between peaks for A-priority events; as well as future seasons.

PLAN DETAILS:

Our Race Prep Plans are ideal for racers looking to bring their strength, power, speed and endurance to top levels for a peak performance. Click Links Below to Learn More:

OTHER CX/CRIT RACE PREP OPTIONS:

We have both LOW & HIGH volume Race Prep Plans available. Search v3.1 in the Training Peaks Plan Store or Contact Us! (email below)

QUESTIONS ?

Email Cody directly with questions now or as you go: cody@sessions6.com

USAC               USAT               TPC

Sample Day 2
1:15:00
74.6TSS
1:00-4:00 POWER: ANAEROBIC POWER

See attached document for specifics.
This workout can be performed indoors on the trainer as written, or outside with the focus on the main sets of Anaerobic Power intervals following a warm-up.

Sample Day 3
1:30:00
56.7TSS
AEROBIC RIDE: AeT INTERVALS (4x10)

4x[10:00] Aerobic Intervals. Indoors or Out.
Use preferred gearing over varied terrain. Goal is to keep HR between 75-80% of max HR (Aerobic Threshold (AeT)) for the interval. Power will vary with terrain, fitness, and freshness levels, appx. 85% of FTP.

Sample Day 5
1:08:00
88.6TSS
8:00-16:00 VO2 MAX POWER

MAIN SET:
4x2:00 @ 8:00 Power (~120% FTP (2:00 rec))
4x4:00 @ 16:00 Power (~110% FTP (4:00 rec))
Best on a moderate grade climb w/ good traction. Road, MTB or trainer. 1-2 hours.

If you don't have power meter, go by feel: 8:00 Power is RPE 16 of 20, 16:00 Power is RPE 15 of 20. HR can rise to ~92-93% of maxHR by the end. Best not to exceed 93% maxHR. Reduce interval duration or extend recovery interval to allow for lower HR peaks.

HR is also used to reference similarities between previous workouts of similar type. HR should rise to similar peaks at end of intervals, and similar lows for recovery.
Slightly lower HRs indicate positive adaption, where abnormally suppressed or elevated HRs indicate excessive effort is being required (this may result in workout reduction/cancellation).

Sample Day 6
2:00:00
99.6TSS
ENDURANCE BIKE

Longer ride with as much climbing as possible. Easy to moderate effort (keep HR under 80% of max for most of it). MTB on roads and/or trails is best. 2-3 hours.

Sample Day 9
1:14:00
32TSS
0:05 PEAK POWER

MAIN SET: 
4 Sets of...
4x0:05 @ Max Power (~300% FTP (0:55 rec))
6:00 recovery spin between sets.

Best on flat ground w/ good traction (pavement). Road, MTB or trainer. 1-2 hours. 

If you don't have power meter, go by feel: 0:05 Power is RPE 20 of 20. HR is irrelevant.

Sample Day 10
1:30:00
56.7TSS
AEROBIC RIDE: AeT INTERVALS (4x10)

4x[10:00] Aerobic Intervals. Indoors or Out.
Use preferred gearing over varied terrain. Goal is to keep HR between 75-80% of max HR (Aerobic Threshold (AeT)) for the interval. Power will vary with terrain, fitness, and freshness levels, appx. 85% of FTP.

Sample Day 12
0:47:20
38.2TSS
RACE PREP 1x[1/8] (LV)

Work through each energy system in descending duration and increasing intensity. Best done on race bike in race-like terrain. If can't get outside you can do on the trainer.

Cody Waite
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Sessions:6 Sport Performance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.