Crit Racing - Beginner - 4 Weeks

Author

Alex Quirk / Endeavor Coaching

All plans by this Coach

Length

4 Weeks

Typical Week

5 Bike, 1 X-Train

Longest Workout

2:00 hrs

Plan Specs

cycling road cycling beginner

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Summary

So you've caught the road cycling bug! Good for you! Your friends talked you into racing criteriums and man do they hurt. Here is a program designed to give you a bit of a leg up in the races. You won't need a power meter for this program. It's simple, intuitive and designed for a newcomer to racing. What you get:

- 1 x 4 Week Training Block
- Program designed to get progressively more difficult but allow for recovery
- Built in recovery period
- Variety of sessions
- Detailed session plans
- Detailed Rate of Perceived Effort Guidelines for each session

Stats

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

Alex Quirk

Endeavor Coaching

Endeavor is the passion project of coach Alex Quirk. After helping some riders progress from club racing to the higher echelons of the National Road Series. Alex decided to formalize his coaching activities with the creation of Endeavor Coaching Services. Since then endeavor has propelled riders towards success national and world championship events on both the road and track. We've worked with riders of all sorts: juniors, elites, masters, males and females.

Back to Plan Details

Sample Day 1

1:00:00
74TSS
Bridge the Gap: 6 x 30 sec seated max efforts

It's always good to do a little bit of high intensity work. If you want to do well in a crit, you need to be able to ride across to a break away or do a strong turn to be able to pull on back. This is a good session to help you with this. This is a short simple intro into High Intensity Interval Training (HIIT). Ride for roughly 15 - 25 minutes to warm up. Then do 6 x 30 seconds, seated maximal sprints. Ride easy for 4 and a half minutes between each sprint.

Start each effort from speed of roughly 26 - 28km/hr, big chainring, halfway down the cassette. You can also do these sessions on a local hill. Recovery time between each effort is 4 and a half minutes. Note, this won't be enough time to recovery fully, so it will get harder. General riding pace to finish.

Sample Day 2

1:15:00
21.75mi
53TSS
Sprints!

2 Sets of 4 Sprints: Each Sprint is 5 min apart and there is 10 minutes between each set. Start all sprints between 27 - 30 km/hr.

15 minutes general riding pace to warm up

Set 1:
3 x 8 seconds (53/52 x 14T Gearing)
1 x 10 - 12 seconds (53/52 x 14T Gearing)

10 min

Set 2:
3 x 8 seconds (53/52 x 13T Gearing)
1 x 10 - 12 seconds (53/52 x 13T Gearing)

10 - 15 min general riding to finish

Note: Having a target wattage and HR is not useful for this session. Sprinting is a 10/10 effort, do not change gears during the sprint!

Sample Day 3

1:10:00
66.7TSS
Breakaway Training

We are going to practice riding at the intensity required to ride in a breakaway. We are going to do 2 sets of "over and under" efforts. Ride for 20 minutes to warm up, general riding pace is fine. And then:

5 x


30 seconds HARD - as if you are on the front of the break - it's not quite a max effort like yesterday but you will not be able to chat in this effort. It should feel like a 7 - 8 out of 10 effort. Then:

90 seconds riding at an easier intensity - this should be harder than your general riding pace - think of it as as hard as you could ride, without loosing control of your breathing. It should be steady, but your legs should hurt. I consider this to be a 5 - 7 out of 10.

Take 10 minutes general riding to recover. Then repeat the effort again.

Afterwards, ride to coffee!

Sample Day 4

0:45:00
15.53mi
18.8TSS
Easy Recovery Ride Short

Anywhere between 45 min to an hour is fine.

Sample Day 5

2:00:00
37.28mi
110TSS
Criterium Racing

Go race your bike! Ride out to the race and back if possible/sensible.

If the local racing is on a Sunday, then race Sunday. If it is during the week, then swap this day with one of the sessions from the week. Good luck!

Sample Day 8

1:10:00
90.3TSS
Bridge the Gap: 8 x 30 sec seated max efforts

It's always good to do a little bit of high intensity work. If you want to do well in a crit, you need to be able to ride across to a break away or do a strong turn to be able to pull on back. This is a good session to help you with this. This is a short simple intro into High Intensity Interval Training (HIIT). Ride for roughly 15 - 25 minutes to warm up. Then do 8 x 30 seconds, seated maximal sprints. Ride easy for 4 and a half minutes between each sprint.

Start each effort from speed of roughly 26 - 28km/hr, big chainring, halfway down the cassette. You can also do these sessions on a local hill. Recovery time between each effort is 4 and a half minutes. Note, this won't be enough time to recovery fully, so it will get harder. General riding pace to finish.

Sample Day 9

1:07:00
64.2TSS
Breakaway Training

Same effort as last week but reduced rest!

We are going to practice riding at the intensity required to ride in a breakaway. We are going to do 2 sets of "over and under" efforts. Ride for 20 minutes to warm up, general riding pace is fine. And then:

5 x

30 seconds HARD - as if you are on the front of the break - it's not quite a max effort like yesterday but you will not be able to chat in this effort. It should feel like a 7 - 8 out of 10 effort. Then:

90 seconds riding at an easier intensity - this should be harder than your general riding pace - think of it as as hard as you could ride, without loosing control of your breathing. It should be steady, but your legs should hurt. I consider this to be a 5 - 7 out of 10.

Take 7 minutes general riding to recover. Then repeat the effort again.

Afterwards, ride to coffee!

Crit Racing - Beginner - 4 Weeks

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