Crit and Circuit Race Plan For Intermediate Riders- Build/Peak/Race Plan
Author
Pete MacLeod
All plans by this CoachLength
12 Weeks
Typical Week
5 Bike, 2 Day Off
Longest Workout
3:00 hrs
Plan Specs
cycling road cycling intermediate power based hr based
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Summary
Includes Structured Workouts
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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.
Stats
Sample Day 1
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
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 3
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 5
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 6
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 8
Tempo riding is completed in Zone 3, with a cadence of 70-90. Tempo is best performed on flat or rolling terrain. When encountering hills make sure to shift gears and stay in Zone 3.
Sample Day 9
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.