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

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Cody Waite, Sessions:6 Sport Performance

All plans by this Coach
No Ratings

Length

8 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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

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Written by Cody Waite, of Waite Endurance

This is part of our most recently updated v3.1 plan series (2019) 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 BUILDER PLANS leave off, and prepares you to race! Your Anaerobic Power, Vo2 Max, and Anaerobic Threshold energy systems are all addressed as your racing approaches.

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.

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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.

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.

LEARN MORE:

OTHER CX/CRIT RACE PREP OPTIONS:

We have both LOW & HIGH volume Race Prep Plans available:
  • Low Volume Cross/Crit Plan
  • QUESTIONS ?

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


    USAC               USAT               TPC



    Stats

    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    10:07 hrs 5:00 hrs
    1:22 hrs 0:45 hrs
    —— ——
    Workouts Per Week Weekly Average Longest Workout
    10:07 hrs 5:00 hrs
    1:22 hrs 0:45 hrs
    —— ——

    Training Load By Week


    This plan works best with the following fitness devices:

    • Power Meter
    • Heart Rate Monitor

    All supported devices

    Cody Waite

    Waite Endurance

    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.

    Sample Day 1

    0:45:00
    30TSS
    STRENGTH MAINTENANCE (?)

    If you've followed our Base Builder Plan you can continue with the Strength Maintenance weeks that are provided with that plan (see attachment). Choose your sessions based off of you race schedule as described in the Strength Document you have from Base Builder Plan.

    If you're starting up with our programming with this plan, strength maintenance depends on the strength training you've done through your base training block(s). If you haven't done strength training up to this point now is not the time to start; instead spend some time stretching and improving your mobility.

    Sample Day 1

    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 2

    1:50:00
    114.5TSS
    1:00-4:00 POWER: ANAEROBIC POWER + STRENGTH

    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

    2:00:00
    89.2TSS
    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 4

    0:45:00
    30TSS
    STRENGTH MAINTENANCE (?)

    If you've followed our Base Builder Plan you can continue with the Strength Maintenance weeks that are provided with that plan (see attachment). Choose your sessions based off of you race schedule as described in the Strength Document you have from Base Builder Plan.

    If you're starting up with our programming with this plan, strength maintenance depends on the strength training you've done through your base training block(s). If you haven't done strength training up to this point now is not the time to start; instead spend some time stretching and improving your mobility.

    Sample Day 4

    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 5

    2:10:00
    150.2TSS
    8:00-16:00 POWER: Vo2 MAX + STRENGTH

    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 Vo2 Max Power intervals following a warm-up.

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