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 -17
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 -16
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 -13
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
1:30:00
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 1
3:00:00
156.2TSS
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. 3-5 hours.

Sample Day 28
1:00:00
25.3TSS
RECOVERY RIDE

Easy spin on the road or trainer to loosen up the legs and move some blood around. 
It can be up to 90 minutes in duration if you are enjoying yourself. It can be as short as 20 minutes if you are not.

Sample Day 32
1:00:00
25.3TSS
RECOVERY RIDE

Easy spin on the road or trainer to loosen up the legs and move some blood around. 
It can be up to 90 minutes in duration if you are enjoying yourself. It can be as short as 20 minutes if you are not.

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.