Frank Pike- I've coached state champs, national podium finishers and RAAM athletesAll plans by this Coach
This 6 WEEK PLAN will get your ready for your CRIT race, get FAST or set you up for a great season, even use as some high intensity peaking for your event. 😃
Use this plan in the following ways:
1) Peak for your first crit of the year or that "A" race
2) Add intensity coming off a training plateau or endurance block
3) Mid- Winter block of intensity
This plan will have you in peak fitness and form for your event. The average weekly time on the bike is 7-8hrs with your biggest week being 12hrs. The plan focuses on building and improving your max aerobic power (vo2 max), anerobic endurance as well as your Nueromuscular max efforts. The design of the plan will also help you build repeatability,( that is your capacity to throw down high power over, and over and over again) of those higher power outputs. The plan features a "race simulation" workout on Saturdays to really mimic the demands of crit racing and riding hard in and out of the corners. It is a really fun and realistic workout, be sure to follow the workout builder prompts as it gets very busy during the intervals! The plan also includes a pre race day ride to "open" up your legs and your system for the next day's race.
Tho this is designed for intermediate and advanced athletes you can shorten the interval times and endurance rides to accommodate more for a beginner. For example, shorten the length of intervals down and or the number of sets to start and shorten the 2hr endurance down to 90min etc.
Power based plan. This plan has NO data feedback, but I am available for your questions via email- I will respond within 24hrs!
I highly recommend you know your current FTP (functional threshold of power). If you do not please conduct your own 20min FTP test. If you need help conducting the 20 min FTP test I can do so via email upon purchase!
I have the following coach certifications/accreditations:
Training Peaks Advanced level 2
USA Cycling level 2
INSCYD Metabolic Profile testing
Power based training
I have coached state champions, national podium finishers and RAAM athletes.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?