Fitness Lab 9 Week Criterium Cycling Training Program WOLF PACK VERSION
Author
Whitney burdzilauskas
All plans by this CoachLength
9 Weeks
Typical Week
6 Bike, 1 Day Off
Longest Workout
3:00 hrs
Plan Specs
cycling road cycling intermediate power based base period
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Summary
This is a 9 week criterium training plan created by coach Whitney Burdzilauskas from The Fitness Lab. It is a linear progression that taxes all energy systems and is great for those athletes that ride inside during the winter months leading up to spring races. The workouts are based on specificity to the changing demands of a bike race yet organized so that the athlete can follow a progressive build to see results.
Instead of using a FTP test on week 1, the plan asks the athlete do a :30 all out effort followed by a 5 minute all out effort which is more specific to a crit racing demands. This effort will be retested at the end of the program. We suggest that the athlete use a 30-60 minute peak power for their FTP inputs to find out percentages for work loads.
Our goal is not to improve FTP but to improve the atheltes ability to operate above threshold and to increase the amount of matches the cyclist has to burn. It is ideal for the athlete who needs to accelerate and sprint but still needs a fine tuned aerobic system.
Stats
Sample Day 1
Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%
Main Set:
4 x 5 broken up as follows:
1 min @ 95%
1 min @ 105%
1 min @ 95%
1 min @ 105%
1 min @ 95%
2:30 min RI
Cool Down:
1 x 10 minute easy spin/cool down 95-100RPM
Sample Day 1
Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%
Main Set:
:30 All out Effort
Rest 1 Minute
5 min All out Effort
Cool Down:
1 x 10 minute easy spin/cool down 95-100RPM
Sample Day 2
Basic Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%
Specific Warm Up:
:10 at 80% of goal :30 goal wattage
Rest 2 minutes
:10 at 90% of goal :30 goal wattage
Rest 2 minutes
:10 at 100% of goal :30 goal wattage
Rest 5 minutes
Main Set:
3 x :30 seconds . RI = 4-5 minutes in between efforts
Sample Day 3
Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%
Main Set:
4 x 3 minutes broken up as follows:
:10 acceleration
2:40 @ 110-115%
:10 out of saddle all out effort
Rest Interval = 4 minutes
Cool Down
1 x 10 minutes cool down/easy spin 95-100RPM
Sample Day 4
Easy Spin 60 minutes at 56% or under 95-100RPM/Small Ring
Sample Day 5
Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%
Main Set:
A.
3 x 10 minutes broken up as follows:
2 min @ 80%
2 min @ 90%
2 min @ 80%
2 min @ 90%
2 min @ 80%
B.
5 x 5 min @ 55-60 RPM 85-90% with 3 min RI
Cool Down:
1 x 10 minute cool down/easy spin 95-100RPM
Sample Day 6
Basic Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%
Specific Warm Up:
:10 at 80% of goal :30 goal wattage
Rest 2 minutes
:10 at 90% of goal :30 goal wattage
Rest 2 minutes
:10 at 100% of goal :30 goal wattage
Rest 5 minutes
Main Set:
3 x :30 seconds . RI = 4-5 minutes in between efforts
Aerobic Effort 60-75% for remaining time or Group Ride