Intermediate Base for faster Criterium/ Road Racing + email access to Coach (Classic Power Zones)

Average Weekly Training Hours 06:55
Training Load By Week
Average Weekly Training Hours 06:55
Training Load By Week



WHAT'S INCLUDED WITH THIS PLAN?

  • Coach tips and guidance in every bike workout
  • Email access to Coach
  • Automatically exportable workout steps
  • Training Plan Guide
  • Plan is reusable to future dates in your Training Peaks calendar
  • Plan end date can be changed to fit around your goal event


TRAIN WITH COACH RICHARD


This Training Plan from CPT Cycling has been built by Training Peaks Blog author and Training Peaks level 2 Certified Cycling Coach Richard Rollinson. With experience racing MTB and later, Road since 1997, Starting in 2010 as a coach to International squad level.

As an athlete he also raced to UCI 2.2 International level in the Tour of Southland. Achieving this while working full time and unsociable hours. Richard now uses this experience to manage coached riders from beginner to elite level. This knowledge has been passed into this Training Plan as it takes into account an average working week.


CPT CYCLING COACHED RIDERS SAY


"Thanks Richard! This is also yours for brilliant coaching, spot-on advice about how this race would develop and how to best win it." Atle Sommer; after winning the 2018 Norwegian Masters National Road Race title.


THIS PLAN USES THE LATEST FROM THE TRAINING PEAKS PLANNED WORKOUT STEPS BUILDER


Meaning that a high and low range of power target can be used and automatically exported to your favourite bike computer or indoor training app for live power targets as you ride.

Screenshot

WHO IS THIS PLAN RIGHT FOR?


This plan is designed for intermediate or masters cyclists training towards Criterium and short Road Racing and optimised towards this. If this does not sound like the right plan for you, then check out the rest of Coach Richard's extensive range of plans.


QUESTIONS AND GUIDANCE ON FINDING THE BEST PLAN FOR YOU


If you would like some guidance as to what might be the best training plan for you, then feel free to email Coach Richard. There are plans for Masters, Intermediate and Advanced cyclists as well as Base training, Criterium, various Grand Fondo events, Road Racing, TT and MTB. Don't forget that totally individualised plans with regular coach feedback are also available through the CPT Cycling Custom Coaching Subscriptions page.


Go hard and have fun working towards your targets and achieving those goals. You can do it. Let's Go!

Sample Day 11
1:09:20
59.2TSS
Optimised Max (Optimised Intervals) x5

Optimised target for key points of exertion in Power Duration Curve.
-This workout is designed to contribute to the adaptation of increasing Pmax sprint power.
-This helps towards improving your Peak Power on your next tests, racing or maximal effort.
-These are Max Sprints, give it everything!

Sample Day 18
1:01:10
62.3TSS
Extensive Anaerobic (Optimised Intervals) x4

Optimised target for key points of exertion in Power Duration Curve.
-This workout is designed to contribute to the adaptation of extending time in Anaerobic power and capable work over FTP in KJ (FRC-Functional Reserve Capacity).
-This helps towards improving your Peak Power on your next tests, racing or maximal effort.
-These should feel very hard, but below maximal.
-Start hard, but not too hard. This should be higher than target power for first few seconds, but still allow you to sustain close to target.
-If your power goes down very gradually towards the end and cadence up, you have paced your effort well.

Sample Day 37
0:57:00
68.1TSS
Sweet Spot Intervals 2x 15m

-Intervals contributing to help extend time just below FTP.
-Intervals can be split into different times of your own choosing or one long interval. If you do this, target total completed to match total planned duration for all intervals.

Sample Day 39
0:52:00
64.1TSS
Sweet Spot Intervals 1x 30m

-Intervals contributing to help extend time just below FTP.
-Intervals can be split into different times of your own choosing or one long interval. If you do this, target total completed to match total planned duration for all intervals.

Sample Day 44
1:27:00
110.8TSS
Sweet Spot Intervals 2x 30m

-Intervals contributing to help extend time just below FTP.
-Intervals can be split into different times of your own choosing or one long interval. If you do this, target total completed to match total planned duration for all intervals.

Sample Day 51
0:57:00
68.1TSS
Sweet Spot Intervals 2x 15m

-Intervals contributing to help extend time just below FTP.
-Intervals can be split into different times of your own choosing or one long interval. If you do this, target total completed to match total planned duration for all intervals.

Sample Day 55
1:00:00
43.6TSS
Velocity skill 130rpm

Developing peddling technique and smoothness through skill at high crank velocity to develop speed and therefore, power efficiency.

Richard Rollinson
|
CPT Cycling

Having coached cycling since 2010 and racing since 1997, I have guided riders from beginner to international level to achieve their goals through power based training. Delivering personalised plans and providing actionable feedback with expert analysis. I would love to help you achieve your next goals too.