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Crit, Road Race, TT All-Rounder Build and Taper (<8.5 hours per week)

Author

Jack Hain

No Ratings

Length

12 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced masters power based hr based tss based strength

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.

Plan Description

This is a 12 week plan designed optimize your metabolic systems for racing. This plan primarily focuses on building the anaerobic and neuromuscular power necessary to do well in race situations, while maintaining the aerobic fitness you built during base training. If you haven't already, I highly recommend completing "Winter Base Training: Build Your Aerobic Engine - 6-10 hours/week" before beginning this plan. Having a strong aerobic base before you begin your race-specific build will allow you to lean down and produce higher power for all sub-maximal power durations (>~3 minutes).

This plan primarily focuses on building the anaerobic and neuromuscular power necessary to do well in race situations this will:
-Improve your sprint power by training the creatine phosphate and neuromuscular systems.
-Boost your power across 30 second to 3 minutes durations by training your anaerobic capacity.
-Increase your power produced at V02 max, or durations lasting 3 to 8 minutes, by optimizing your anaerobic endurance.
-Allow you push higher power across 8+ minutes by improving your muscular endurance and maintaining the aerobic fitness you built during base.

A few important notes:
-On endurance (Zone 2/55-75% threshold power), pay attention to your heart rate. If your heart rate is drifting above the prescribed zone and it gets significantly harder to maintain your power output, use heart rate to determine how hard you go.
For Reference:
Power <55% threshold = Zone 1 = Less than 81% of LTHR (Threshold Heart rate)
Power between 55-75% threshold = Zone 2 = 81% to 89% of LTHR
Power between 75-90% threshold = Zone 3 = 90% to 93% of LTHR
Power between 90-105% threshold = Zone 4 = 94% to 99% of LTHR
Power between 105-120% threshold = Zone 5a 100% to 102% of LTHR
Power between 120-150% threshold = Zone 5b = 103% to 106% of LTHR
Power > 150% threshold = Zone 5c More than 106% of LTHR
It's ok if this means your power drifts below the prescribed zone while your heart rate is in the prescribed zone. This is called cardiac drift and means that you need to let your power slip to build/maintain your aerobic base effectively. Letting your heart rate continue to climb will overtax your aerobic system and will prevent you from maximizing your training adaptations.

-Please feel free to reach out to me with any questions you have, if you find anything confusing, or you find typos. I'm here to help.


Technical Notes on what this plan does:
-Maximize mitochondrial density. It is believed within the scientific community that building your aerobic base increases the number of mitochondria, while building anaerobic fitness increases the size of your mitochondria. Building larger mitochondria through anaerobic training after focusing on increasing the number of mitochondria during base training will allow you to reach peak race fitness.
-Increase blood plasma volume. This decreases the viscosity of your blood, increasing efficiency. This is something you will already have begun to improve during base.
-Increase sprint power by working your creatine phosphate system and improving your neuromuscular efficiency.
-Increase short power durations (-Increase power at V02 max by working on anaerobic endurance, anaerobic capacity, and neuromuscular efficiency.
-Increase power production at your lactate threshold by training your muscular endurance, anaerobic endurance, anaerobic capacity, and neuromuscular efficiency.
-Interconversion of fast twitch muscle fibers from type IIb to type IIa. This increases your fat burning capacity, conserves muscle glycogen to attack and respond to attacks, and improves power production for durations from several minutes to several hours. This is pertinent to finishing strong in races and producing large amounts of power over extended periods.
-Increased muscle capillarization. This increases power output by allowing your body to transport more O2 to your muscles.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:15 hrs 3:00 hrs
1:03 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
7:15 hrs 3:00 hrs
1:03 hrs 0:45 hrs

Training Load By Week


Sample Day 1

0:45:00
20TSS
Weight Lifting and Core

Sample Day 2

0:30:00
10TSS
Aerobic Maintenance/Recovery Spin

5 minutes <55% threshold

1 minute right leg only (nice and easy-keep left clipped it but just “along for the ride”. Focus on engaging hip flexors and hamstrings on the upstroke)
1 minute easy
1 minute left leg only (keep left clipped it but just “along for the ride”)


Spend the rest of the ride spinning easy at <55% threshold power.

Sample Day 3

0:30:00
10TSS
Aerobic Maintenance/Recovery Spin

5 minutes <55% threshold

1 minute right leg only (nice and easy-keep left clipped it but just “along for the ride”. Focus on engaging hip flexors and hamstrings on the upstroke)
1 minute easy
1 minute left leg only (keep left clipped it but just “along for the ride”)


Spend the rest of the ride spinning easy at <55% threshold power.

Sample Day 5

1:00:00
30TSS
Endurance

Threshold power is based off of your last 30 minute test. Threshold heart rate is based off of your average heart rate during the last 20 minutes of your 30 minute test.


8 minutes less than 55% threshold power.

55-75% threshold power:
1 minute right leg only (nice and easy-keep left clipped it but just “along for the ride”)
1 minute both legs
1 minute left leg only (keep left clipped it but just “along for the ride”)
1 minute both legs

1 minute at less than 55% threshold power:
Go to as high a cadence as you can without tensing up your legs or bouncing in the saddle. As soon as you hit high enough of a cadence where you start to tense up or bounce, back off just a bit. Total relaxation and form is key here.

Spend the rest of the ride in the 55-75% threshold power. Heart rate should stay below 89% of threshold heart rate.

Cool down for 10 minutes less than 55% threshold power

Sample Day 7

3:00:00
180TSS
*Top Priority Workout: 30 minute Test

Threshold power is based off of your last 30 minute test or the average power you held across the intervals on your last threshold workout. Threshold heart rate is based off of your average heart rate during the last 20 minutes of your 30 minute test.



Warmup:
8 minutes less than 55% threshold power.

55-75% threshold power:
1 minute right leg only (nice and easy-keep left clipped it but just “along for the ride”)
1 minute both legs
1 minute left leg only (keep left clipped it but just “along for the ride”)
1 minute both legs

1 minute at less than 55% threshold power:
Go to as high a cadence as you can without tensing up your legs or bouncing in the saddle. As soon as you hit high enough of a cadence where you start to tense up or bounce, back off just a bit. Total relaxation and form is key here.

5 minutes 55-75% threshold power.
5 minutes 80-90% threshold power.
2 minute easy spin.



30 minute test:

Start out around 90% of threshold for the first 3-5 minutes.

From there, slowly move up to your estimated threshold power from minute 5 to minute 10.
During minute 10 to minute 20, stick around the power output you think you can maintain for the remainder of the test.

As you approach minute 20, check in with yourself to see if you realistically have more in the tank. If you're feeling good, bring the power up another few percentage points.

At minute 25, check in with yourself again and think about gradually bringing it up another few percentage points into the final minutes if you have anything left. If not, hang on for dear life.

Easy spin until fully recovered.

Spend the remainder of the ride in the 55-75% threshold power range, keeping heart rate under 89% threshold heart rate.

Cool down for 10 minutes at less than 55% threshold power.

Sample Day 8

0:45:00
20TSS
Weight Lifting and Core

Sample Day 15

0:45:00
20TSS
Weight Lifting and Core

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