2019 Crit and Circuit Race - Build/Peak/Race Plan

Average Weekly Training Hours 06:24
Training Load By Week
Average Weekly Training Hours 06:24
Training Load By Week

This plan is recommended for road racers who are focusing on crits and shorter circuit races. A heart rate monitor is required. Power is not required, but it is recommended. Typical weeks will be between 8-9 hours of training, with recovery weeks around 6.5 hours of training. Most weekday workouts are only 1-1.5hrs.

This plan will take you from the start of build training through your first A priority race.

During this build period the emphasis will be increasing top end power, and your ability to attack and sprinting. The plan concludes with a two week taper before your A priority event.

Throughout the plan you will perform field tests to gauge fitness and there are opportunities to incorporate level B and C races.

Sample Day -2
1:00:00
56.3TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Sample Day -1
1:00:00
55.8TSS
Sweet Spot

Sweet Spot hits the upper end of Tempo and lower end of Threshold. On the HFC Power/HR Zone Worksheet this is Zone 3/4. Keep the cadence higher than 75 and terrain should be flat to rolling.

Sample Day 0
1:00:00
56.3TSS
EM

EM - Endurance Miles - Keep the average power/HR of the ride in the middle of Zone 2 and the low side of 3, keep the cadence high (70+) and stay seated on climbs. This can be done on either the MTB, CX, or Road Bike.

Sample Day 2
1:00:00
48.2TSS
Openers

Complete 4x 30sec all out efforts, with 1 min rest between each one. The rest of the ride should be in Zone 2.

Sample Day 3
1:00:00
FIELD TEST

The Hold Fast Coaching Field Test is used to determine your heart rate and/or power training zones.After a 15 minute warm up of easy riding perform the following sequence…1) 3 x 30 second all out efforts with 3 minutes rest between efforts. 2) 5 minutes easy spinning3) 20 minute time trial effort4) 10 minute cool downIt is best to use a location free of traffic and intersections. Terrain should be on flat roads or on a sustained climbed. Avoid drastically changing terrain and downhills. When starting the 20 minute effort, pay close attention to your initial effort. You’re better off starting a little easier and finishing strong rather than going to hard at the start. Don’t forget to hit your lap/interval button on your computer for all of the segments listed above.Field Test:15min Warm Up30sec All Out3min Easy Spinning 30sec All Out3min Easy Spinning 30sec All Out5min Easy Spinning20min Time Trial10min Cool Down

Sample Day 38
2:00:00
80TSS

C or B Priority Race

Sample Day 80
2:30:00
A RACE

A RACE

Pete MacLeod
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Hold Fast Coaching

Specializing in Mountain Bike Racing, Cyclocross, and Road Racing. Nutritional Review, Guidance, and Planning.

Hold Fast Coaching offers monthly coaching at $200 per month with unlimited communication as well as personalized monthly training plans for just $100.