Crit, Road Race, TT All-Rounder Build and Taper (<8.5 hours per week)
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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.
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 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.
Training Plan Sample Week
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
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor